"Vagabond Youth Development Class Starts Next Monday, July 7th"(7.3.2014)

Starting in July 2014: Vagabond Kids!

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 run from July 7th – August 28th. There will be two coaches on staff at each class- either 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!). Vagabond kids is ideally for children ages 6 – 14 years old (5 year olds will be considered- please speak to Kevin). For older kids (15 – 17 years old), Teen personal training is available all summer long.

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

Monday & Wednesday-10:00- 10:45 AM with Coach Heather
Tuesday & Thursday– 3:30 – 4:15 PM with Coach Corrin
Cost for Vagabond Kids membership is $200 / month for the entire 7 week summer session and 50% off for each additional child.

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
Run 100 Meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Mod/Core + Single Leg + Aerobic Tester(Put Score on Board)
A1. Front Squat @ 32×1, 2 reps x 5 sets @ moderate weight, rest 45 seconds.
A2. Plank Holds x 30 seconds x 5 sets, rest 45 seconds.
B. DB Split Squats @ 30×1, 6-8 reps/each leg x 3 sets, rest 1 minute between sets.
C. Three Rounds of the following:
15 Kettlebell Swings Russian
Airdyne 60 Seconds
7 Burpees
Rest 3 minutes between sets
B. Fitness Phase
Upper Body Pull/Upper Body Push EMOTM + Maximum Aerobic Power Sessions
9 Minutes of the following:
12 DB Power Snatches @ 40-55 lbs(Men)/25-35(Women)- 6/each side
8 Burpees
4 Box Jumps @ 24/20 inches
rest 4 minutes
9 Minutes of the following:
12 Kettlebell Swings @ 53/35
8 Goblet Squats @ 53/35
4 Burpee Box Jumps @ 24/20
C. Competition Phase
Jerk Intense + Upper Body Pull/Posterior Chain + Aerobic Efforts: Mixed Modal
A. Push Press @ 73%, 3 reps x 5 sets, rest 2 minutes between sets.
B1. Pendalay Barbell Bent Over Row @ 31×1, 3-5 reps x 4 sets, rest 1:30 between sets
Heavier than last week, go up in weight
B2. GHD Raises @ 30×1, 8-12 reps x 4 sets, rest 1:30 between sets.
C. AMRAP 15 Minutes of the following:
5 Deadlifts @ 315-335 lbs/225 lbs-235 lbs
10 P-Bar Push-Ups- Deficit(Use Black P-Bars)
100 KB Meter Farmer Carries @ 88 lbs/53 lbs
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