{"id":1637,"date":"2024-01-28T12:00:00","date_gmt":"2024-01-28T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1637"},"modified":"2024-01-28T12:00:00","modified_gmt":"2024-01-28T12:00:00","slug":"weekly-programming-102","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-102\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Week # 5 of 6<\/h2>\n\n\n\n<p><strong>Monday 1\/29\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Thruster<\/p>\n\n\n\n<p>2-2-2-2-1-1-1-1, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>\u201cFran on Fire\u201d<\/p>\n\n\n\n<p>21-15-9<\/p>\n\n\n\n<p>Clusters (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n<p>Toes to Bar<\/p>\n\n\n\n<p>3x Double Unders<\/p>\n\n\n\n<p><strong>Tuesday 1\/30\/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>Partner Conditioning<\/em><\/p>\n\n\n\n<p>1,000\/800m Row<\/p>\n\n\n\n<p>100 Alternating Dumbbell Snatches (50\/35)<\/p>\n\n\n\n<p>100 Burpees to 6 Inch Target<\/p>\n\n\n\n<p>1,000\/800m Row<\/p>\n\n\n\n<p><strong>Wednesday 1\/31\/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>4 Rounds For Time<\/p>\n\n\n\n<p>5 Wall Walks<\/p>\n\n\n\n<p>10 Box Jump Overs (24\/20)<\/p>\n\n\n\n<p>15 Pull Ups (Rx+ Chest to Bar)<\/p>\n\n\n\n<p>20 Walking Lunges (Rx+ KB Loaded, 24\/16)<\/p>\n\n\n\n<p><strong>Thursday 2\/1\/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>Every 5 minutes for 3 Rounds<\/p>\n\n\n\n<p>25 Wall Balls (20\/14)<\/p>\n\n\n\n<p>20\/16 Calorie Row&nbsp;<\/p>\n\n\n\n<p>20 Hang Dumbbell Clean and Jerk (50\/35)<\/p>\n\n\n\n<p><strong>Friday 2\/2\/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 4, 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>10 minute AMRAP<\/p>\n\n\n\n<p>5 Hang Power Snatch (75\/55, Rx+ 95\/55)<\/p>\n\n\n\n<p>5 Overhead Squats<\/p>\n\n\n\n<p>5 Toes to Bar (Rx+ 2 Bar Muscle Ups)<\/p>\n\n\n\n<p><strong>Saturday 2\/3\/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>EMOM 16<\/p>\n\n\n\n<p>M1: 10 Strict Presses (AHAP)<\/p>\n\n\n\n<p>M2: 20 Alternating RKBS (AHAP)<\/p>\n\n\n\n<p>M3: 30-50 Double Unders<\/p>\n\n\n\n<p>M4: 40 Hollow Body Flutter Kicks + 40 Russian Twists<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week # 5 of 6 Monday 1\/29\/2024 Strength Thruster 2-2-2-2-1-1-1-1, building Conditioning \u201cFran on Fire\u201d 21-15-9 Clusters (75\/55&#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-1637","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1637","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=1637"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1637\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1637"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1637"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1637"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}