We have decided to start a Fall Session for the Youth Development Class:

Starting Sunday, October 19th: Vagabond Youth Development Fall Session

11:15 am-12:00 pm Every Sunday

Classes run from October 19th-December 7th. 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).

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

Cost for Vagabond Kids membership is $150 for the entire 8 week fall session and 25% off for each additional child.

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of banded hamstring mobility work
+
3-5 minutes of the following:
run 100 meters
5 indian push-ups
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
4 Sets of the following:
60 Seconds on the Clock:
15 Kettlebell Swings
Remaining Time Airdyne
Go Hard as Possible
Rest 4-5 Minutes between sets
+
Rest 8 Minutes
+
5 Sets of the following:
30 seconds of burpees, rest 60 seconds between sets, keep same pace and count.
B. Fitness Phase
Maximum Aerobic Power Sessions
12 Minute AMRAP of the following:
Row 250 Meters
12 Burpees
6 Box Jumps
+
Rest 6 Minutes
+
12 Minute AMRAP of the following:
Run 200 Meters
12 Kettlebell Swings
6 Box Jumps
+
6 Minutes of the following:
Row 150 Meters
10 Wall Balls
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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