{"id":1363,"date":"2022-06-05T12:00:00","date_gmt":"2022-06-05T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1363"},"modified":"2022-06-05T12:00:00","modified_gmt":"2022-06-05T12:00:00","slug":"weekly-programming-15","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-15\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 1 of 6<\/h2>\n\n\n\n

WEEK 1<\/strong><\/p>\n\n\n\n

Monday 6\/6\/2022<\/strong><\/p>\n\n\n\n

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

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

4 sets of 7, building<\/p>\n\n\n\n

1 set of max reps at 80% of top set<\/p>\n\n\n\n

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

10 Rounds For Time:<\/p>\n\n\n\n

3 Push Ups (Rx+ Strict HSPU’s)<\/p>\n\n\n\n

5 Burpees<\/p>\n\n\n\n

7 Wall Balls<\/p>\n\n\n\n

rest 30 seconds b\/w rounds<\/p>\n\n\n\n

Challenge: Sub 10 minute finish<\/p>\n\n\n\n

Tuesday 6\/7\/2022<\/strong><\/p>\n\n\n\n

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

20 minutes:<\/p>\n\n\n\n

2 Touch and Go Squat Snatches, building<\/p>\n\n\n\n

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

4 rounds for time: <\/p>\n\n\n\n

10 Power Snatches (95\/65, Rx+ 115\/75)<\/p>\n\n\n\n

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

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

Wednesday 6\/8\/2022<\/strong><\/p>\n\n\n\n

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

10 minute Partner AMRAP:<\/p>\n\n\n\n

Max Calories Row or Assault BIke<\/p>\n\n\n\n

Rest 2 minutes<\/p>\n\n\n\n

20 minute Partner AMRAP<\/p>\n\n\n\n

20 RKBS<\/p>\n\n\n\n

20 No Push Up Burpees Over the KB<\/p>\n\n\n\n

20 Partner Medicine Ball Toss Sit Ups<\/p>\n\n\n\n

Thursday 6\/9\/20222<\/strong><\/p>\n\n\n\n

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

A1. Front Squat, 5 sets of 5, building<\/p>\n\n\n\n

A2. Weighted Strict Pull Up, 5 sets of 5, building<\/p>\n\n\n\n

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

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

4 Hang Squat Cleans (115\/75, Rx+ 135\/95)<\/p>\n\n\n\n

8\/7 Calorie Row (Airbike 5\/4 Calories)<\/p>\n\n\n\n

Friday 6\/10\/2022<\/strong><\/p>\n\n\n\n

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

A1. Romanian Deadlift, 4 sets of 8, building<\/p>\n\n\n\n

A2. Strict Handstand Push Up or Pike Handstand Push Up, Accumulate 20 reps<\/p>\n\n\n\n

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

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

10 Alternating Dumbbell Snatch (50\/35)<\/p>\n\n\n\n

10 Dumbbell Split Jerks (5\/side)<\/p>\n\n\n\n

10 Alternating Dumbbell Goblet Hold Reverse Lunges<\/p>\n\n\n\n

Saturday 6\/11\/2022<\/strong><\/p>\n\n\n\n

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

A1. Bench Press, 4 sets of 10-12, building<\/p>\n\n\n\n

A2. Tempo Bent Over Dumbbell Row (31X1), 4 sets of 10-12, building<\/p>\n\n\n\n

A3. Hollow Body Hold, 4 sets of max holds<\/p>\n\n\n\n

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

For Time<\/p>\n\n\n\n

1 Mile Run<\/p>\n\n\n\n

50 Overhead Squats (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n

30 Pull Ups<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 1 of 6 WEEK 1 Monday 6\/6\/2022 Strength Back Squat 4 sets of 7, building 1 set of max reps at 80% of top set Conditioning 10…<\/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-1363","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1363","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=1363"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1363\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1363"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1363"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1363"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}