Upper East Side

Warm up

Row/ski 500m/400m or bike 1,000m/800m, then

2 rounds:

8 alternating bird dogs

8/arm single arm KBS

Gymnastics

12 min alternating EMOM, alternating with a partner:

1 min handstand walk practice with partner’s assistance

Beginners: box pike walk – https://www.youtube.com/watch?v=1oRy5caooOo

Intermediate: with the assistance of a partner holding legs/feet or providing a support with a PVC pipe across, pratice walking on hands while maintaining a solid mid line.

Intermediate: with the assistance of a partner holding legs/feet or providing a support with a PVC pipe across, pratice walking on hands while maintaining a solid mid line.

Advanced: Go for a max UB distance in 30-40sec, then rest the remainder of the interval

Barbell cycling & conditioning

For time:

12 bar muscle ups

8 cleans 185/135 lbs

4 wall walks

— rest 1 min

4 bar muscle ups

12 cleans 185/135 lbs

8 wall walks

— rest 1 min

8 bar muscle ups

4 cleans 185/135 lbs

12 wall walks

Time cap: 24 min

Note: This workout is designed to force athletes strategizing on how to approach different rep schemes efficiently. If no bar muscle ups, double the volume and do Chest to bar pullups

EVF360

Part A

12 min alternating EMOM:

30 sec handstand hold

20 alternating KB plank pull-throughs

10 double DB burpee deadlifts 50/35 lbs

Part B

7 min AMRAP with buy-in:

Buy-in: 500m/400m row, then AMRAP:

8 pullups

4 wall walks

— rest 1 min, then:

7 min AMRAP with buy-in:

Buy-in: 500m/400m row, then AMRAP:

4 pullups

8 wall walks

— rest 1 min, then:

7 min AMRAP with buy-in:

Buy-in: 500m/400m row, then AMRAP:

4 alternating DB renegade rows 50/35 lbs

8 right arm overhead DB lunge steps 50/35 lbs

8 left arm overhead DB lunge steps 50/35 lbs