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** Just a reminder of the modified hours this week for Remembrance Day. All morning classes are cancelled on Friday, Nov 11. There will be two classes added earlier in the week – a 6 am class tomorrow (Wed Nov 9), and 9 am class on Thursday, Nov 10. **

A. Handstand push-up practice:

  • 3-5 wall walks
  • 5-10 HSPU negatives OR 4×2-5 HSPUs. Scale to piked push-ups, which may be done on the floor, or with parallettes (for an increased range of motion), or do them with your knees or feet on a box. There are many variations, so find one that challenges you.
  • 3 max effort sets of 1 1/2 rep push-ups. We’ve done something similar for ring rows in the past. Start at the top of your push-up, descend to the bottom, come up half way, go back to the bottom, then back to the top. That’s one rep. Scale the angle of the movement as needed. Use a controlled pace.

B. Rope climb practice:

  • 5-10 rope ascents (scale to pulls from the floor, and practice your footwork on the rope)
  • 3 max effort sets of rope pull-ups (from standing, or from a seated position with legs in straddle)
  • 3 max effort sets of easy ring rows

C. Deadbugs – 3 slow, controlled sets of 5-8 reps per side. What’s a deadbug? Click on the link for more info than you probably thought necessary.