Upper East Side

And just like, another cycle is almost done. Next week we’ll test our lifts. Work hard and get your first PRs of 2016.

Don’t forget: Our holiday party is Friday, Jan. 8 at the Empire Hotel. The fun starts at 7 p.m.

Mobility: Follow these simple instructions from CF Invictus on how to mobilize the teres major and posterior deltoid to improve the front rack position for the front squat. All you need is a PVC pipe.

Warm up
3 rounds not for time:
10 KB thrusters
10 weighted v-ups
5 strict pull-ups

Strength
Front squat
Performance: 4×5 @80%
Fitness: 3×3 across

Conditioning
Performance
12 minute EMOM:
Minute 1 – 10 handstand push-ups
Minute 2 – 12 deadlifts (225/155)
Minute 3 – 10 bar-facing burpees
Minute 4 – 12 calorie row

Fitness
12 minute EMOM:
Minute 1 – 3 wall climbs
Minute 2 – 10 deadlifts
Minute 3 – 10 burpees
Minute 4 – 10 calorie row