"Vagabond Youth Development Class: Starts January 12th"(1.6.2014)

*Vagabond Youth Development Class Starts on Monday, January 12th for Ages 9-14 Years Old*

Starting on January 12th, 2014: Vagabond Youth Development!

Introducing Vagabonds Youth Development Program-  the winter enrichment program centered around strength and conditioning offered for our  age group between 9-15 years old and taught by Coach Heather of Vagabond’s elite coaches!
Classes run from January 12th – March 9th.   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 or Heather with any question or to sign up!
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I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 minutes of dynamic work
Coach Option
+
5 Minutes of the following:
Increase Intensity Every Round:
3 Rounds of the following:
10 Calorie Airdyne
10 Burpees
80%, 90%, 100%
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Aerobic Tester: Compare to November 4th, 2014
10 Rounds for time of the following:
Airdyne 18 Calories(Men)/Airdyne 16 Calories(Women)/Assault Bike 11 Calories/9 Calories
9 Burpees
Use Airdyne or Assault what you did last time
B. Fitness Phase
Maximum Aerobic Power Sessions
21 Thrusters @ 95/65 lbs, 75/45 lbs
9 Lateral Burpees
15 Thrusters @ 95/65 lbs, 75/45 lbs
9 Lateral Burpees
9 Thrusters @ 95/65, 75/45 lbs
9 Lateral Burpees
Compare to Thursday, November 20th-This is a Tester
C. Competition Phase
Gymnastics Skill Prep Work + Clean Moderate + Press Work(Behind Neck) + Single Leg/Horizontal Pull
A. 3 Rounds for quality of movement:
1. Muscle-Ups, 3-5 reps or Clusters of 1.1.1.1, rest as needed between sets.
2. Handstand Walk, 20 feet, rest as needed between sets.
3. Ring L Sit Holds, Accumulate 25 seconds, rest as needed between sets.
B. Halting Clean Deadlift(+2) + Clean Pull(+2) x 4 sets @ 90%, rest 1:30 between sets.
C. Close Grip Bench Press @ 30×1, 2-3 reps x 4 sets, rest 1:30 between sets.
Compare to December 23rd, 2014
D1. DB Seated Press @ 4-5 reps heavy @ 31×1 x 4 sets, rest 1:30 between sets.
Compare to Last Week
D2. Good Mornings @ 22×1, 3-5 reps x 4 sets, rest 2 minutes between sets.
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