Category: > Strength


Men—if what you are doing in class is working for you and you are making gains, I would recommend continuing with that. Do the workout once or twice over the Thanksgiving break.

If you feel a little fatigued by that but still want work to do, here are two workouts you can do to change things up:

DAY ONE

  • Squat: Every Minute on the Minute (EMOM) for 12 minutes: 4 reps @65% of 5RM. This is a dynamic effort—go down slow, then explode to the top of each rep as rapidly as possible so the plates rattle.
  • 4210 Tempo Squat (take 4 seconds on the descent, hold at the bottom for 2 seconds, take 1 second on the ascent, and go straight into the next rep): 3×5 (this will be maybe 65% of your 5RM). — In between each set, do 20 dynamic push-ups (hands coming off floor at top)
  • Pause Bench Press: 3×5 heaviest weight possible (hold at chest for a full second each rep before pressing out) — In between sets, do work on the pegboard.
DAY TWO 
  • Deadlift: 12 min EMOM: 4@65% of 5RM—dynamic effort
  • Behind-the-Neck Shoulder Press: 3×10 — Between sets, do a max set of strict pull-ups
  • Deficit Deadlift (standing on a 35lb plate): 3×5 — Between sets, work on extension press-ups

 

Standard Class:

Tuesday
3:10-3:15- Warm-up
3:20-3:40- Back squat:
2 Minutes max reps at 85%
4 Minutes rest
2 Minutes max reps at 70%
4 Minutes rest
2 Minutes max reps at 55% View full article »

Standard Class:

Tuesday
3:10-3:15- Warm-up
3:20-3:50-WOD:Groups of 4
2 rounds, 2 min at each station
50ft prowler push (225/185)
50ft kettlebell front rack walk (53/35)
Max calorie row
Max push-ups
Max calorie assault bike
Max pull-ups
*2 work at a time, except on prowler
3:50-4:00- 3 sets of hollow hold for time
4:00-4:05- Shoulder Mobility View full article »

Standard Class:

Tuesday
3:10-3:25- Warm-up/pull-up practice
3:30-3:45-WOD: Open 19.4
For total time:
3 rounds of: View full article »

Standard Class:

Tuesday
3:10-3:25- Wam-up/running instruction
3:30-3:45-WOD: Open 19.3
For time: View full article »

Standard Class:

Tuesday

3:10-3:20- Wam-up
3:20-3:25- Handstand practice
3:35-3:50-WOD: 12 min AMRAP
3 pull-ups
6 push-ups
9 squats
3:50-4:00- shoulder accessory exercises
3:55-4:05- Shoulder Mobility View full article »