{"id":1342,"date":"2022-04-03T12:00:00","date_gmt":"2022-04-03T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1342"},"modified":"2022-04-03T12:00:00","modified_gmt":"2022-04-03T12:00:00","slug":"weekly-programming-6","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-6\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week #6 of 6<\/h2>\n\n\n\n

Monday 4\/4\/2022<\/strong><\/p>\n\n\n\n

Strength<\/em><\/p>\n\n\n\n

Front Squat<\/p>\n\n\n\n

Build to a 3 rep max for the day.<\/p>\n\n\n\n

Conditioning<\/em><\/p>\n\n\n\n

“Bergeron Beep Test<\/p>\n\n\n\n

EMOM for as long as possible: <\/p>\n\n\n\n

7 Thrusters (75\/55)<\/p>\n\n\n\n

7 Pull Ups<\/p>\n\n\n\n

7 Burpees<\/p>\n\n\n\n

Tuesday 4\/5\/2022<\/strong><\/p>\n\n\n\n

Strength<\/em><\/p>\n\n\n\n

A1. Strict Supinated Pull Up (Rx+ Weighted), build to a 5 rep max<\/p>\n\n\n\n

A2. Deadlift, build to a 5 rep max<\/p>\n\n\n\n

Conditioning<\/em><\/p>\n\n\n\n

12 minute AMRAP:<\/p>\n\n\n\n

12 Hang Dumbbell Snatch (50\/35)<\/p>\n\n\n\n

12 Dumbbell Box Step Ups<\/p>\n\n\n\n

12 Calorie Row<\/p>\n\n\n\n

Wednesday 4\/6\/2022<\/strong><\/p>\n\n\n\n

Partner Conditioning<\/em><\/p>\n\n\n\n

25 minute AMRAP:<\/p>\n\n\n\n

Partner 1:<\/p>\n\n\n\n

8 Box Jump Overs (24\/20)<\/p>\n\n\n\n

12 Russian Kettlebell Swings (24\/16)<\/p>\n\n\n\n

16 Sit Ups<\/p>\n\n\n\n

Partner 2:<\/p>\n\n\n\n

Calorie Row (10 calorie minimum) <\/p>\n\n\n\n

Note: switch every round<\/p>\n\n\n\n

Thursday 4\/7\/20222<\/strong><\/p>\n\n\n\n

Strength<\/em><\/p>\n\n\n\n

Hang Squat Snatch<\/p>\n\n\n\n

8 sets of 2, building<\/p>\n\n\n\n

Conditioning<\/em><\/p>\n\n\n\n

7 rounds for time:<\/p>\n\n\n\n

7 Toes to Bar<\/p>\n\n\n\n

7 Overhead Squat (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

35 Double Unders<\/p>\n\n\n\n

Friday 4\/8\/2022<\/strong><\/p>\n\n\n\n

Strength<\/em><\/p>\n\n\n\n

A1. Split Jerk, Find a 2 rep max<\/p>\n\n\n\n

A2. Front Foot Elevated Goblet Reverse Lunge, 4 sets of 8-10\/side, building<\/p>\n\n\n\n

Conditioning<\/em><\/p>\n\n\n\n

15 minute EMOM:<\/p>\n\n\n\n

M1: 10-12 Push Ups (Rx+ Ring or Bar Dips)<\/p>\n\n\n\n

M2: 10-12 Dual DB\/KB Deadlift (2×50\/35, 2x24kg\/16kg)<\/p>\n\n\n\n

M3: 10-12 Calorie Row<\/p>\n\n\n\n

Saturday 4\/9\/2022<\/strong><\/p>\n\n\n\n

Strength<\/em><\/p>\n\n\n\n

A. Bench Press<\/p>\n\n\n\n

4 sets of 10, building<\/p>\n\n\n\n

B. Back Squat<\/p>\n\n\n\n

4 Cluster Sets of 2-2-2, building<\/p>\n\n\n\n

Note: no more than 10 seconds rest b\/w reps<\/p>\n\n\n\n

Optional Accessory:<\/p>\n\n\n\n

C1. Deficit Push Ups, 3 sets of max reps<\/p>\n\n\n\n

C2. Bent Over Dumbbell\/Kettlebell Rows, 3 sets of 10-12, across<\/p>\n\n\n\n

C3. Pike Overs, 3 sets of 8-10\/side<\/p>\n\n\n\n

C4. Hollow Flutter Kicks, 3 sets of 30-40<\/p>\n","protected":false},"excerpt":{"rendered":"

Week #6 of 6 Monday 4\/4\/2022 Strength Front Squat Build to a 3 rep max for the day. Conditioning “Bergeron Beep Test EMOM fo…<\/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-1342","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1342","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=1342"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1342\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1342"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1342"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1342"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}