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 + Competition Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*foam roll thor spine + lumbar spine*
+
3-5 minutes of workout prep
goblet squats x 5 reps
wall angels x 5 reps
airdyne 7 cals
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions: Tester OPT Prep-5th Week of Training
12 Minute AMRAP of the following:
Row 250 Meters
12 Wall Balls
6 Burpees
+
Rest 6 Minutes
+
12 Minute AMRAP of the following:
Run 200 Meters
12 DB Push Press
6 Air Squats
B. Fitness Phase
LP2 + LP2
3 Sets of the following:
1 Minute 5 Seconds on the Clock:
7 Burpees
7 Kettlebell Swings
Remaining Time AMRAP Calories on Airdyne
Go Hard as Possible
Rest 4-5 Minutes between sets
+
Rest 8 Minutes
+
5 Sets of the following:
Row 150 Meters, rest 2 minutes between sets.
C. Competition Phase
Skill Work Gymnastics Based-Warm-Up + Jerk or Press Intense + Clean Intense + Upper Body Push/Upper Body Pull Row
A. Warm-Up for Gymnastics Based Work:
3 Rounds of the following:
6-8 Strict Handstand Push-Ups or Clusters of 2.2.1.1.1.1(Increase Height if Needed)
15 second Hanging L-Sit Hold
8-10 Ring Push-Ups @ 31×1
+
3 Rounds of the following:
6/Pistols Each Side
20 Feet Handstand Walk
4 Wall Walks-Tight Hollow Body Position
+
B. Snatch Push Press x 3 reps x 5 sets, rest 1:30 between sets.
C. Clean Pull @ 88% x 3 reps x 3 sets, rest 1:30 between sets.
D. Hang Power Clean, work to heavy set of 2 reps-5 attempts-no more than this
E1. Towel Pull-Ups Clusters, 4.4.2 x 3 sets, rest 1:30 between sets.
E2. Pendalay Barbell Row Cluster, 3.3 x 3 sets, rest 1:30 between sets.
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