{"id":1417,"date":"2022-10-30T12:00:00","date_gmt":"2022-10-30T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1417"},"modified":"2022-10-30T12:00:00","modified_gmt":"2022-10-30T12:00:00","slug":"weekly-programming-37","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-37\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

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

Monday 10\/31\/2022<\/strong><\/p>\n\n\n\n

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

Deadlift<\/p>\n\n\n\n

6-6-4-4-3-3-2-2<\/p>\n\n\n\n

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

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

10 Hang Power Cleans (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

10 Back Rack Reverse Lunges<\/p>\n\n\n\n

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

Tuesday 11\/1\/2022<\/strong><\/p>\n\n\n\n

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

EMOM for 15<\/p>\n\n\n\n

M1-M5: Strict Press<\/p>\n\n\n\n

M6 – M10: Push Press<\/p>\n\n\n\n

M11-M15: Push Jerk<\/p>\n\n\n\n

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

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

6 Alternating Hang Dumbbell Clusters (50\/35)<\/p>\n\n\n\n

6 Burpee Box Jump Overs<\/p>\n\n\n\n

Wednesday 11\/2\/2022<\/strong><\/p>\n\n\n\n

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

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

2-4-6-8-10-12…<\/p>\n\n\n\n

Goblet Box Step Up (24\/16)<\/p>\n\n\n\n

American Kettlebell Swing<\/p>\n\n\n\n

3 minute rest<\/p>\n\n\n\n

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

8-6-4-2-8-6-4-2…<\/p>\n\n\n\n

Barbell Overhead Squats (45\/35)<\/p>\n\n\n\n

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

Thursday 11\/3\/2022<\/strong><\/p>\n\n\n\n

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

Touch and Go Power Snatch<\/p>\n\n\n\n

8 sets of 3, building<\/p>\n\n\n\n

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

Isabel<\/p>\n\n\n\n

30 Snatches (135\/95)<\/p>\n\n\n\n

Friday 11\/4\/2022<\/strong><\/p>\n\n\n\n

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

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

5 sets of 5, building<\/p>\n\n\n\n

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

EMOM for 15<\/p>\n\n\n\n

M1: 10\/8 Calorie Row (Rx+ 12\/10)<\/p>\n\n\n\n

M2: 15 Wall Balls (20\/14, Rx+ 30\/20)<\/p>\n\n\n\n

M3: 10-15 Push Ups (Rx+ Ring Dips)<\/p>\n\n\n\n

Saturday 11\/5\/2022<\/strong><\/p>\n\n\n\n

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

A1. Chest to Wall Handstand Hold, 3 sets of 30-60 second holds<\/p>\n\n\n\n

A2. Strict Pull Up (Rx+ Weighted 25\/10), 3 sets of 2 RIR<\/p>\n\n\n\n

A3. Dumbbell Floor Press, 3 sets of 12-20 reps<\/p>\n\n\n\n

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

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

“Follow the Leader”<\/p>\n\n\n\n

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

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

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

5\/4 Calorie Assault Bike or 7\/5 Calorie Row<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 1 of 6 Monday 10\/31\/2022 Strength Deadlift 6-6-4-4-3-3-2-2 Conditioning 5 Rounds For Time 10 Hang Power Cleans (95\/65, Rx+ …<\/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-1417","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1417","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=1417"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1417\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1417"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1417"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1417"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}