{"id":1333,"date":"2022-03-04T01:59:31","date_gmt":"2022-03-04T01:59:31","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1333"},"modified":"2022-03-04T01:59:31","modified_gmt":"2022-03-04T01:59:31","slug":"weekly-programming","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming\/","title":{"rendered":"Weekly Programming"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Week 1\/6<\/h2>\n\n\n\n<p><strong>Monday 2\/28\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Front Squat<\/p>\n\n\n\n<p>Build to a 3 Rep Max<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>EMOM for 15:<\/p>\n\n\n\n<p>M1: 10 Thrusters (95\/65) (Rx+ 115\/75)<\/p>\n\n\n\n<p>M2: 10\/12 Calorie Row<\/p>\n\n\n\n<p>M3: 12-15 Burpees Over Bar<\/p>\n\n\n\n<p><strong>Tuesday 3\/1\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Strict Supinated Pull Up (Rx+ Weighted), 5 sets of 5<\/p>\n\n\n\n<p>A2. Deadlift, 5 sets of 5, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>Every 3 minutes for 5 Rounds:<\/p>\n\n\n\n<p>10 Back Rack Reverse Lunges (95\/65, Rx+135\/95)<\/p>\n\n\n\n<p>15 American Kettlebell Swings (24\/16, Rx+32\/24)<\/p>\n\n\n\n<p>30-50 Double Unders<\/p>\n\n\n\n<p><strong>Wednesday 3\/2\/2022<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>32 minutes of 30 seconds on, 30 seconds off:<\/p>\n\n\n\n<p>S1: <a href=\"https:\/\/www.youtube.com\/watch?v=xtfhST7lMmg\" target=\"_blank\" rel=\"noreferrer noopener\">Alternating Dumbbell Ground to Shoulder<\/a> (50\/35)<\/p>\n\n\n\n<p>S2: Box Jump Overs (24\/20)<\/p>\n\n\n\n<p>S3: Alternating Dumbbell Snatch (50\/35)<\/p>\n\n\n\n<p>S4: Tuck Ups (Rx+ V-Ups)<\/p>\n\n\n\n<p><strong>Thursday 3\/3\/20222<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Hang Squat Snatch<\/p>\n\n\n\n<p>8 sets of 2, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>10 Rounds For Time:<\/p>\n\n\n\n<p>3 Hang Power Snatch (75\/55, Rx+ 115\/75)<\/p>\n\n\n\n<p>3 Overhead Squat (75\/55, Rx+ 115\/75)<\/p>\n\n\n\n<p>6 Toes to Bar<\/p>\n\n\n\n<p><strong>Friday 3\/4\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Split Jerk, 5 sets of 2, building<\/p>\n\n\n\n<p>A2. Front Foot Elevated Goblet Reverse Lunge, 4 sets of 8\/side, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>For Time:<\/p>\n\n\n\n<p>30 Power Cleans (95\/65, Rx+135\/95)<\/p>\n\n\n\n<p>30 Shoulder to Overhead (Rx+ Strict HSPU&#8217;s)<\/p>\n\n\n\n<p>15 Power Cleans (95\/65, Rx+135\/95)<\/p>\n\n\n\n<p>15 Shoulder to Overhead<\/p>\n\n\n\n<p><strong>Saturday 3\/5\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A. Bench Press<\/p>\n\n\n\n<p>4 sets of 10, building<\/p>\n\n\n\n<p>B. Back Squat<\/p>\n\n\n\n<p>4 Cluster Sets<\/p>\n\n\n\n<p>2-2-2, building<\/p>\n\n\n\n<p>Optional Accessory:<\/p>\n\n\n\n<p>C1. Deficit Push Ups, 3 sets of max reps<\/p>\n\n\n\n<p>C2. Bent Over Dumbbell\/Kettlebell Rows, 3 sets of 10-12, across<\/p>\n\n\n\n<p>C3. Pike Overs, 3 sets of 8-10\/side<\/p>\n\n\n\n<p>C4. Hollow Flutter Kicks, 3 sets of 30-40<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week 1\/6 Monday 2\/28\/2022 Strength Front Squat Build to a 3 Rep Max Conditioning EMOM for 15: M1: 10 Thrusters (95\/65) (Rx+ 115\/75&#8230;<\/p>\n","protected":false},"author":15,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[7],"tags":[],"class_list":["post-1333","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1333","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/comments?post=1333"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1333\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1333"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1333"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1333"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}