Upper East Side

Warm up

2-3 rounds (6 min):

10 no-push-up burpees

10 scap pushups / scap HSPU

10 banded face pulls

5/side bottom up KB presses

Bench press

5×2 at 75% across

Conditioning

3 rounds for max reps:

1 min max double DB bench presses 50/35 lbs

1 min rest

1 min max power cleans 175/120 lbs

1 min rest

1 min max clean and jerks 125/75 lbs

1 min rest

Scaling: Bench press sets should be of 10+ reps each round, with a goal fo ~15. Power cleans should be no more than 75% of max C&J and the clean and jerks shoudl be at around 50%.

EVF360

Part A

5 rounds for load:

8 DB pull overs

12 DB bridge presses

24 bicycle crunches

Time cap: 16 min

Part B

Every 2 min, on the minute, for 8 rounds (all movements performed in the same 2 min interval):

6 single DB hang power cleans 50/35 lbs – right arm

6 single DB shoulder to overheads 50/35 lbs – right arm

6 box jumps 24/20 in

6 single DB hang power cleans 50/35 lbs – left arm

6 single DB shoulder to overheads 50/35 lbs – left arm

6 box jumps 24/20 in

Bodybuilding express

4 rounds for quality and load, starting a round every 5 min:

10 strict hanging knee raises (weighted if possible)

10 weighted ring rows / feet elevated ring rows

20 double DB bent over seesaw rows

10 DB goblet squats with heels on 25 lbs plates

10 double DB front raises