Starting in Summer 2014: Vagabond Kids!

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Introducing Vagabonds Kids-  the first-ever summer enrichment program centered around strength and conditioning offered for two different age groups and taught by three of Vagabond’s elite coaches!

Classes begin on Monday, July 6th and will run all summer long. There will be three coaches on staff at each class: Kevin, Corrin and Heather.  The sessions will be scalable for each child’s personal level and will be focused on consistent and fun physical education, sound nutritional guidance, and family-centered activities- all designed to help each young athlete become more well-rounded. Healthy living requires our kids to push, pull, run, throw, climb, lift, and jump effectively and safely (just like their parents!).

See details below and contact Kevin with any question or to sign up!

• Youth Group (ages 6 – 13) meets Monday & Wednesday at 10:00- 10:45 AM
•  Youth Group(ages 6-13) meets Tuesday & Thursday 3:30 – 4:15 PM
• Cost for Vagabond Kids membership is $200 for the summer for first child and 50% off for each additional child.
• At least six children required per group

I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Coach’s Option
+
4-6 Minutes of the following:
Run 100 Meters
5 Goblet Squat
Row 100 Meters
5 Wall Angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
5 Minutes of the following @ aerobic effort:
5 KB Deadlifts @ 88/53, 70/44
Run 100 Meters
+
Rest 2 Minutes
+
5 Minutes of the following @ aerobic effort:
5 Burpees
Row 125 Meters
+
Rest 2 Minutes
+
5 Minutes of the following @ aerobic effort:
10 Calorie Airdyne
5 Push-Ups
+
Rest 2 Minutes
+
5 Minutes of the following @ aerobic effort:
10 Russian Kettlebell Swings
Run 100 Meters
B. Fitness Phase
Maximum Aerobic Power Session
28 Minutes on the Clock Perform the following Every 7 Minutes:
Run 200 Meters
10-14 Wall Balls
10-12 Hang Power Cleans @ 115/75 lbs
Run 200 Meters
If you finish in 4 minutes, then you rest 3 minutes, and go again
C. Competition Phase
Clean and Jerk Intense + Deadlift/Press + Lactate or CP Grinder Effort
A. Power Clean and Jerk @ 80%-85%, 1 rep x 6 sets, rest as needed between sets.
B1. Romanian Deadlift @ 80% of best clean, 3 reps x 5 sets, rest 1:30 between sets.
B2. Strict Press, 3 reps x 5 sets, rest 1:30 between sets.
C. 18 Minute AMRAP of the following:
5 Power Cleans @ 225 lbs-245 lbs
12 Kettlebell Swings @ 55/35 lbs
12 Box Jumps @ 30/24 inches
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