{"id":1636,"date":"2024-01-21T00:00:00","date_gmt":"2024-01-21T00:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1636"},"modified":"2024-01-21T00:00:00","modified_gmt":"2024-01-21T00:00:00","slug":"weekly-programming-101","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-101\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Week # 4 of 6<\/h2>\n\n\n\n<p><strong>Monday 1\/22\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Thruster<\/p>\n\n\n\n<p>3-3-2-2-1-1-1, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>Every 2 minutes for 6 rounds<\/p>\n\n\n\n<p>5 Hang Power Cleans (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n<p>5 Hang Squat Cleans<\/p>\n\n\n\n<p>5 Push Presses<\/p>\n\n\n\n<p>5 Push Jerks<\/p>\n\n\n\n<p><strong>Tuesday 1\/23\/2024<\/strong><\/p>\n\n\n\n<p><em>Accessory<\/em><\/p>\n\n\n\n<p>4-5 Rounds<\/p>\n\n\n\n<p>2:00 AMRAP, 10\/8 Calorie Bike then <a href=\"https:\/\/www.youtube.com\/watch?v=2FrqzCeAjqM\" target=\"_blank\" rel=\"noopener\">Man Makers<\/a> with remaining time<\/p>\n\n\n\n<p>Rest 3-4 minute between each round<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>For Time<\/p>\n\n\n\n<p>100\/80 Calorie Row (Rx+ 70\/55)<\/p>\n\n\n\n<p>50 Pull Ups (Rx+ C2B)<\/p>\n\n\n\n<p>50 Burpees<\/p>\n\n\n\n<p>100 Double Unders<\/p>\n\n\n\n<p><strong>Wednesday 1\/24\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. High Box Step Up, 3 sets of 7-8\/side (Rx+ Pistol)<\/p>\n\n\n\n<p>A2. Chest to Wall Handstand Hold, 3 sets of 20-40 seconds (Rx+ Handstand Walking Practice)<\/p>\n\n\n\n<p>A3. Parallette L-Sit, 3 sets of max holds (Rx+ Ring L-sit)<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>EMOM for 20<\/p>\n\n\n\n<p>M1: 2 Alternating Turkish Get Ups (24\/16)<\/p>\n\n\n\n<p>M2: 12-15 Toes to Bar (Rx+ 4-7 Bar Muscle Ups)<\/p>\n\n\n\n<p>M3: 10-12 Box Jump Overs (24\/20, Rx+ 30\/24)<\/p>\n\n\n\n<p>M4: 12-15 Overhead Squats (45\/35, Rx+ 75\/55)<\/p>\n\n\n\n<p>M5: 15-20 Russian Kettlebell Swing (24\/16, Rx+ 32\/24)<\/p>\n\n\n\n<p><strong>Thursday 1\/25\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Tempo Back Squat (31X1), 5 sets of 5,across (2.5-5lb heavier than last week)<\/p>\n\n\n\n<p>A2. Push Up, 5 sets of 8-10 (Rx+ Feet Elevated and\/or Dumbbell Deficit)<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>21-15-9<\/p>\n\n\n\n<p>Handstand Push Ups (Rx+ Strict)<\/p>\n\n\n\n<p>Calorie Row<\/p>\n\n\n\n<p>Wall Balls (20\/14)<\/p>\n\n\n\n<p><strong>Friday 1\/26\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Touch and Go Power Snatch, 4 sets of 1-1-1-1, building<\/p>\n\n\n\n<p>A2. Gorilla Row, 4 sets of 8-10\/side, across<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>13 minute AMRAP<\/p>\n\n\n\n<p>1 Strict Pull Up<\/p>\n\n\n\n<p>3 Deadlifts (185\/125, Rx+ 275\/185)<\/p>\n\n\n\n<p>6 Box Step Ups<\/p>\n\n\n\n<p>9 Sit Ups<\/p>\n\n\n\n<p><strong>Saturday 1\/27\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Bench Press, 4 sets of 6-8, across<\/p>\n\n\n\n<p>A2. Ring Muscle Up Practice (Rx+ Strict), 4 sets<\/p>\n\n\n\n<p>A3. Double Under Practice, 4 sets<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>Every 3 minutes for 4 Rounds<\/p>\n\n\n\n<p>3 Wall Walks<\/p>\n\n\n\n<p>9 Burpee Box Jump Overs (24\/20)<\/p>\n\n\n\n<p>12 Alternating Hang Dumbbell Clean and Jerks (50\/35)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week # 4 of 6 Monday 1\/22\/2024 Strength Thruster 3-3-2-2-1-1-1, building Conditioning Every 2 minutes for 6 rounds 5 Hang Power Cl&#8230;<\/p>\n","protected":false},"author":9,"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-1636","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1636","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\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/comments?post=1636"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1636\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1636"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1636"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1636"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}