Upper East Side

Warm up

3 min cardio machine of choice, then 2 rounds:
10 90/90
10 single leg weighted glute bridges (5/leg, with DB on hips)
— then 2 rounds:
10 BB kang squats
10 BB jump squats
5 push presses + 5 push jerks
— then, begin building up your C&J

Clean & Jerk

Take 20 min to find a 1RM clean & jerk
Suggested build up: single reps at 50%, 60%, 70%, 75%, 80%, 85%, 90%…

Conditioning

Every 4 min for 4 rounds, each for time:
200m/160m ski
10 burpees box jumps over 24/20 in
250m/200m row
— Rest the remainder of the interval
Goal: finish each round under 2 min 45 sec

EVF360

Part A
“Pump session”
4 rounds, rotating through the stations as 40 sec work, 20 sec rest/transition, for load and reps:
Double DB bent over rows
DB Arnold presses
Double DB front squats
Weighted hanging knee raises
Double DB lateral raises

Part B
Every 4 min for 4 rounds, each for time:
200m/160m ski
10 burpees box jumps over 24/20 in
250m/200m row
— Rest the remainder of the interval
Goal: finish each round under 2 min 45 sec