{"id":1643,"date":"2024-02-11T12:00:00","date_gmt":"2024-02-11T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1643"},"modified":"2024-02-11T12:00:00","modified_gmt":"2024-02-11T12:00:00","slug":"weekly-programming-104","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-104\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Interim Week # 1 of 1<\/h2>\n\n\n\n<p><strong>Monday 2\/12\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Deadlift<\/p>\n\n\n\n<p>5 sets of 5, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>For Time<\/p>\n\n\n\n<p>30 Power Cleans (115\/75, Rx+ 155\/105)<\/p>\n\n\n\n<p>30\/25 Calorie Row<\/p>\n\n\n\n<p>30 Chest to Bar Pull Ups (Rx+ 12 Bar Muscle Ups)<\/p>\n\n\n\n<p><strong>Tuesday 2\/13\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Overhead Squat<\/p>\n\n\n\n<p>3-3-3-2-2-1-1-1, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>14 minute AMRAP<\/p>\n\n\n\n<p>5 Push Ups (Rx+ 3 HSPU&#8217;s)<\/p>\n\n\n\n<p>7 Overhead Squats (45\/35, Rx+ 75\/55)<\/p>\n\n\n\n<p>9 Sit Ups<\/p>\n\n\n\n<p><strong>Wednesday 2\/14\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Turkish Get Up, 3-4 sets of 2\/side, building<\/p>\n\n\n\n<p>A2. <a href=\"https:\/\/youtu.be\/liFeq7swKfc?si=3rLpT_uUJuQBEOSU&amp;t=204\" target=\"_blank\" rel=\"noopener\">Front Loaded Side Lunge<\/a>, 3-4 sets of 7\/side, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>10 rounds of 20 seconds work\/10 seconds rest at each station (5 minutes per movement):<\/p>\n\n\n\n<p>1 &#8211; Med Ball Clean Wall Ball (20\/14)<\/p>\n\n\n\n<p>2 &#8211; MB Ski Jumps<\/p>\n\n\n\n<p>3 &#8211; Plate Ground to Overhead (45\/25)<\/p>\n\n\n\n<p>4 &#8211; Med Ball Russian Twists<\/p>\n\n\n\n<p>5 &#8211; Row for Calories<\/p>\n\n\n\n<p><strong>Thursday 2\/15\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>EMOM for 15<\/p>\n\n\n\n<p>M1: 6-8 Strict Ring Dips<\/p>\n\n\n\n<p>M2: 5-7 Strict Pull Ups<\/p>\n\n\n\n<p>M3: 30-45 Second Hollow Hold<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>For Time<\/p>\n\n\n\n<p>20-15-10-5<\/p>\n\n\n\n<p>Burpee Toes to Bar<\/p>\n\n\n\n<p>Double Unders x2 (Rx+ Triple Unders, 20-15-10-5)<\/p>\n\n\n\n<p><strong>Friday 2\/16\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Back Squat, 5 sets of 5, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>4 Rounds<\/p>\n\n\n\n<p>2 minute AMRAP<\/p>\n\n\n\n<p>20 Hang Dumbbell Clean and Jerks (50\/35)<\/p>\n\n\n\n<p>Max Effort Dumbbell Box Step Ups (24\/20) with remaining time<\/p>\n\n\n\n<p>1 minute REST<\/p>\n\n\n\n<p><strong>Saturday 2\/17\/2024<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>EMOM for 30<\/p>\n\n\n\n<p>M1: 1 Squat Snatch, building<\/p>\n\n\n\n<p>M2: 10\/8 Calorie Row<\/p>\n\n\n\n<p>M3: Max Effort L-Sit<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Interim Week # 1 of 1 Monday 2\/12\/2024 Strength Deadlift 5 sets of 5, building Conditioning For Time 30 Power Cleans (115\/75, Rx+ &#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-1643","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1643","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=1643"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1643\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1643"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1643"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1643"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}