Upper East Side

We’re halfway through January. Are you sticking to your Resolutions? Read what the guys from Barbell Shrugged have to say about setting resolutions that work.

Want to get stronger? Here’s how the Soviets do it.

Reminders:

• Our first in-house weightlifting meet is this Saturday. Sign up on MindBody under Special Events. Questions? Email a member of the EVF team or comment below.
• Mark your calendars for EVF Karaoke night, this Friday, Jan. 23 at 8 p.m. Head over to Iggy’s at 2nd Avenue and 76th Street for fun and half-price drinks. Time to start practicing your favorite song.

Warm up
500m row

Strength
Snatch
Fitness: Snatch pull (with no explode) + hang power snatch
Performance: Snatch pull (with explode) + hang snatch

Back Squat
Fitness: LBBS 3×5 across
Performance: 4×3 @ 85%

Conditioning
Performance
6-minute EMOM:
Minute 1: 5 hang snatches + 5 lateral burpees over bar (95/65, 115/75)
Minute 2: 5 shoulder to overhead + 10 overhead barbell lunges (95/65, 115/75)

Fitness
6-minute EMOM:
Minute 1: 5 plate ground to overhead + 5 burpees
Minute 2: 5 shoulder to overhead + 10 overhead lunges w/ plate