"Vagabond Youth Development Class Starts in June"(4.11.2014)

Starting in Summer 2014: Vagabond Youth Development!

(Start Date: Monday, June 30th, 2014)

Introducing Vagabonds Youth Development-  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 Tuesday June 17th 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 5 – 12) meets Monday & Wednesday at 10:00- 11:00 AM
  • Youth Group(ages 5-12 meets Tuesday and Thursday at 3:30 -4:15 PM
  • Teen Group (ages 13 – 17 years old) meets Tuesday & Thursday 3:30 – 4:15 PM
  • Cost for Vagabond Kids membership is $100 / month for first child and 50% off for each additional child.
  • At least six children required per group


I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 Minutes of Zone 1 Work
6-8 Minutes of the following:
Hip Mobility + Shoulder Mobility
4-6 Minutes of the following:
Row 100 Meters
Run 100 Meters
10 Goblet Squats @ 30×1
Lifestyle + Fitness Phase Prep
3 Minutes of Zone 1 Work
3-5 Minutes of the following:
Dynamic Prep + Coach’s Option
4-6 Minutes of the following:
Row 100 Meters
3 Burpees
5 Air Squats
7 Indian Push Ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Core/Elbow Flexors + Running/Rowing MAP Based
A. 16 Minute AMRAP of the following:
12 Goblet Squats
Run 200 Meters
12 Sit Ups
B. Side Bridges x 45 Seconds Total x 3 sets/each side, rest 1:30 between sides.
You may come down in between the 45 seconds, as long as you complete 45 seconds in total.
C. KB or DB Farmer’s Walk x 100 Meters x 2 sets, rest 1 minute between sets.
B. Fitness Phase
Bend Intense(Deadlift or Assistance Work) +Upper Body Pull/Upper Body Push COND. + Posterior Chain
A1. Good Mornings, 4-5 reps x 4 sets, rest 1:30 between sets.
A2. DB Bent Over Row, 6-8 reps/each side x 4 sets, rest 1:30 between sets.
B. Close Grip Bench Press, 4-6 reps x 4 sets, rest 1:30 between sets.
C1. DB Single Leg Romania Deadlifts, 6-8 reps/each leg x 3 sets, rest 1 minute.
C2. Back extensions, 12-15 reps x 4 sets, rest 2 minutes.
C. Competition Phase
A. Split Jerk Cluster @ 90% effort, 1.1 x 3 sets, 3 min – off jerk blocks
B1. Front Squat @ 20X0, 2-3 reps x 5 sets, 3 min
B2. Muscle-up Cluster, 2-3.2-3 x 5 sets, 3 min
C1. Power Clean, 10 touch n go reps x 3 sets, 1:30 min – 1st set @ 175lb
C2. Standing Single Arm DB OH Press @ 40X0, 4-6/arm x 3 sets, 1:30 min
D1. Flat Bench DB Elbow Extensions @ 40X0, 4-6 reps x 4 sets, 10 sec – start @ 35lb DB’s
D2. Row Sprint 30 sec @ (3 sec below) 500m PR pace x 4 sets, 3 min
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