{"id":1554,"date":"2023-10-29T12:00:00","date_gmt":"2023-10-29T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1554"},"modified":"2023-10-29T12:00:00","modified_gmt":"2023-10-29T12:00:00","slug":"weekly-programming-89","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-89\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

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

Monday 10\/30\/2023<\/strong><\/p>\n\n\n\n

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

Overhead Squat<\/p>\n\n\n\n

10 sets of 2 (32X1)<\/p>\n\n\n\n

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

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

1,000\/800m Row<\/p>\n\n\n\n

30 Burpees<\/p>\n\n\n\n

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

Tuesday 10\/31\/2023<\/strong><\/p>\n\n\n\n

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

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

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

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

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

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

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

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

Max effort AKBS w\/ remaining time<\/p>\n\n\n\n

Wednesday 11\/1\/2023<\/strong><\/p>\n\n\n\n

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

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

8 Single Arm Devils Press (50\/35)<\/p>\n\n\n\n

12\/9 Calorie Row<\/p>\n\n\n\n

16 Box Step Ups<\/p>\n\n\n\n

Rest 3 minutes<\/p>\n\n\n\n

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

20 Walking Lunges<\/p>\n\n\n\n

20 Hang Dumbbell Clean and Jerks (50\/35, 10\/side)<\/p>\n\n\n\n

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

Rx+ <\/strong><\/p>\n\n\n\n

2000m Row<\/p>\n\n\n\n

> baseline test<\/p>\n\n\n\n

Thursday 11\/2\/2023<\/strong><\/p>\n\n\n\n

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

A1. Strict Press, 4 sets of 7, building<\/p>\n\n\n\n

A2. Strict Pull Up, 4 sets of 2 RIR<\/p>\n\n\n\n

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

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

3 Pull Ups (Rx+ 2 Bar Muscle Ups)<\/p>\n\n\n\n

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

9 Push Ups (Rx+ 6 HSPU’s)\u00a0<\/em><\/p>\n\n\n\n

Friday 11\/3\/2023<\/strong><\/p>\n\n\n\n

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

A1. Power Clean, 4 sets of 4, building<\/p>\n\n\n\n

A2. Back Squat, 4 sets of 8, building<\/p>\n\n\n\n

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

10 Rounds<\/p>\n\n\n\n

Partner Workout<\/p>\n\n\n\n

5 Hang Power Cleans (115\/75, Rx+ 175\/115)<\/p>\n\n\n\n

5 Front Squats<\/p>\n\n\n\n

10\/8 Calorie Row<\/p>\n\n\n\n

note: alternate rounds<\/p>\n\n\n\n

Saturday 11\/4\/2023<\/strong><\/p>\n\n\n\n

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

A1. Kipping Practice (culminate into Bar MU or Toes to Bar practice), 3-4 sets<\/p>\n\n\n\n

A2. Ring Support, 3-4 sets of 20-30 seconds<\/p>\n\n\n\n

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

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

M1: 1 Turkish Get Up\/side (AHAP)<\/p>\n\n\n\n

M2: Max Effort Double Unders<\/p>\n\n\n\n

M3: Max Effort L-Sit<\/p>\n\n\n\n

Rx+<\/strong><\/p>\n\n\n\n

Row 3 x 1500m, rest 3min<\/p>\n\n\n\n

> Rate Play @ 22-24-26; 22spm for 500m then go up by 2spm every 500m<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 1 of 6 Monday 10\/30\/2023 Strength Overhead Squat 10 sets of 2 (32X1) Conditioning For Time 1,000\/800m Row 30 Burpees 50 Ove…<\/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-1554","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1554","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=1554"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1554\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1554"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1554"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1554"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}