Fundamentals – The next Fundamentals class is set to start on Monday April 26th @ 6pm.  The class will meet on Monday’s and Friday’s @ 6pm for 4 weeks.  If you know anyone who is interested please have them contact me directly.  Sign up HERE!

We will be practicing Hand Stand Push ups tomorrow at the end of the workout.  Here are some pictures from the other day, and the different modifications people used based on ability/comfort.

Jen and Brian used abmats to shorten the range of motion
Jen and Brian used abmats to shorten the range of motion
Jeanne practiced modified push ups while Katie did push ups off a 20" box
Jeanne practiced modified push ups while Katie did push ups off a 20" box
Vincent & Jim used a box and tried to get their torsos vertical to simulate the upside down feeling.  Firas used two bands to get even more vertical.
Vincent & Jim used a box and tried to get their torsos vertical to simulate the upside down feeling. Firas used two bands to get even more vertical.
Billy faced the wall and walked his feet nearly replicating a hand stand push up
Billy faced the wall and walked his feet nearly replicating a hand stand push up

Today’s LInks –

Schedule –

  • Foam Roll / Mobility Warm up / Burgener Warm up – Down & Up (Should take about 10 mins)
  • Practice Pull ups (5-10 mins) – Some Guidelines below.  If you are…
    • using a band, try one band harder.  Complete a total of 20 reps
    • using the purple band, try a couple unassisted and complete 10-15 with the purple band
    • doing unassisted pull ups, practice your kips and perform 3 x 10 unbroken – rest as needed
    • kipping, complete 3 x 10 chest to bar pull ups unbroken
  • WOD – 21-15-9 reps for time of each of the following
    • Hang Power Clean (135/95)
    • Ring Dips
    • Box Jumps (24/20)
  • 3 x 20 GHD Hip Extensions – If you are comfortable at this rep scheme begin to add light weight (5-10lbs)
  • Stretch
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