{"id":1966,"date":"2025-02-16T12:00:00","date_gmt":"2025-02-16T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1966"},"modified":"2025-02-16T12:00:00","modified_gmt":"2025-02-16T12:00:00","slug":"weekly-programming-153","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-153\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

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

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

Monday 2\/17\/2025<\/strong><\/p>\n\n\n\n

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

10 EMOM<\/p>\n\n\n\n

Odd: 7\/side KB Walking Lunges (2x24kg\/2x16kg, Rx+ 2x32kg\/2x24kg)<\/p>\n\n\n\n

Even: 5-7 Strict Pull Ups (Rx+ Weighted)<\/p>\n\n\n\n

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

10 EMOM<\/p>\n\n\n\n

Odd: 10 Dual KB Sumo Deadlifts (2x24kg\/2x16kg, Rx+ 2x32kg\/2x24kg)<\/p>\n\n\n\n

Even: 8-10\/side 3 Point KB Row, across<\/p>\n\n\n\n

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

10 EMOM<\/p>\n\n\n\n

Odd: 12-15 AKBS (24\/16, Rx+ 32\/24)<\/p>\n\n\n\n

Even: 7 Burpees Over KB + 7 Toes to Bar<\/p>\n\n\n\n

Tuesday 2\/18\/2025<\/strong><\/p>\n\n\n\n

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

Thruster<\/p>\n\n\n\n

Build up to a heavy single<\/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

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

10 Handstand Push Ups<\/p>\n\n\n\n

Calorie Row w\/ remaining time<\/p>\n\n\n\n

1 minute Rest<\/p>\n\n\n\n

Wednesday 2\/19\/2024<\/strong><\/p>\n\n\n\n

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

For time:<\/p>\n\n\n\n

10-20-30-40-50 reps of:<\/p>\n\n\n\n

Wall Balls @ 14\/20<\/p>\n\n\n\n

Double Dumbbell Deadlifts @ 2×16\/2x24kg<\/p>\n\n\n\n

Ski Calories<\/p>\n\n\n\n

Sled Push @ 3\/5 plates (1-2-3-4-5 lengths)<\/p>\n\n\n\n

Bench Pulls @ 2×12\/2x16kg<\/p>\n\n\n\n

Thursday 2\/20\/2025<\/strong><\/p>\n\n\n\n

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

EMOM for 30<\/p>\n\n\n\n

M1-M5: 1 Snatch Pull + 1 Hang Muscle Snatch<\/p>\n\n\n\n

M6 – M10: 1 Snatch Pull + 1 Hang Power Snatch<\/p>\n\n\n\n

M11 – M15: 1 Power Snatch + 1 Overhead Squat<\/p>\n\n\n\n

M16 – M20: 1 Power Snatch + 1 Hang Squat Snatch<\/p>\n\n\n\n

M21-M30: 1 Squat Snatch<\/p>\n\n\n\n

Friday 2\/21\/2025<\/strong><\/p>\n\n\n\n

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

A1. Bench Press, 4 sets of 6-8, building<\/p>\n\n\n\n

A2. Bent Over Barbell Row, 4 sets of 8-10, building<\/p>\n\n\n\n

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

“Cindy”<\/p>\n\n\n\n

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

5 Pull Ups<\/p>\n\n\n\n

10 Push Ups<\/p>\n\n\n\n

15 Air Squats<\/p>\n\n\n\n

Saturday 2\/22\/2025<\/strong><\/p>\n\n\n\n

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

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

500m Run<\/p>\n\n\n\n

50m Sled Push\/Pull<\/p>\n\n\n\n

1000m Ski<\/p>\n\n\n\n

40m Burpee Broad Jump<\/p>\n\n\n\n

200m Farmer Carry @ 2x24kg\/2x32kg<\/p>\n\n\n\n

60m Sandbag Walking Lunge @ 10\/20kg<\/p>\n\n\n\n

1000m Run<\/p>\n\n\n\n

60m Sandbag Walking Lunge @ 10\/20kg<\/p>\n\n\n\n

200m Farmer Carry @ 2x24kg\/2x32kg<\/p>\n\n\n\n

40m Burpee Broad Jump<\/p>\n\n\n\n

1000m Row<\/p>\n\n\n\n

50m Sled Push\/Pull<\/p>\n\n\n\n

500m Run<\/p>\n","protected":false},"excerpt":{"rendered":"

Interim Week # 1 of 1 Monday 2\/17\/2025 Strength\/Conditioning 10 EMOM Odd: 7\/side KB Walking Lunges (2x24kg\/2x16kg, Rx+ 2x32kg\/2×24…<\/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":[8],"class_list":["post-1966","post","type-post","status-publish","format-standard","hentry","category-wod","tag-crossfit-programming"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1966","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=1966"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1966\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1966"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1966"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1966"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}