Upper East Side

Thanks for celebrating 4 years of EVF with us and for making our community what it is. We love you all!

Mobility: New cycle means new PRs are on the way! Loosen the hips and lower back with these three mobility drills against the wall. Happy squatting!

Warm up
3 rounds:
15 air squats
10 hollow rocks
10 kip swings or 5 kipping pull ups

Strength
Back squat

Performance: 60%x10, 70%x8, 75%x6, 80%x4
Fitness: 4×5, across

Conditioning
Performance
7-minute AMRAP:
2-4-6-8-10…
Ground to overhead (95/65)
Pull-ups

Fitness
7-minute AMRAP:
2-4-6-8-10…
DB ground to overhead
Jumping pull-ups

Ground to overhead can be any variation: clean and jerk or snatch