{"id":4954,"date":"2022-04-17T12:00:00","date_gmt":"2022-04-17T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1348"},"modified":"2022-04-17T12:00:00","modified_gmt":"2022-04-17T12:00:00","slug":"weekly-programming-8","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-8\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

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

WEEK ONE<\/strong><\/p>\n\n\n\n

Monday 4\/18\/2022<\/strong><\/p>\n\n\n\n

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

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

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

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

18 minute AMRAP:<\/p>\n\n\n\n

5 Hang Power Cleans (115\/75, Rx+155\/105)<\/p>\n\n\n\n

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

9\/7 Calorie Row<\/p>\n\n\n\n

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

Tuesday 4\/19\/2022<\/strong><\/p>\n\n\n\n

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

A1. Push Up, 4 sets of accumulate 40 reps (Rx+ Strict Ring Dips)<\/p>\n\n\n\n

A2. Dual DB\/KB Front Squat, 4 sets of 10, building<\/p>\n\n\n\n

A3: Muscle Snatch, 4 sets of 4, building<\/p>\n\n\n\n

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

10 rounds for time:<\/p>\n\n\n\n

3 Overhead Squats (75\/55, Rx+95\/65)<\/p>\n\n\n\n

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

7 Burpees Over Bar<\/p>\n\n\n\n

Wednesday 4\/20\/2022<\/strong><\/p>\n\n\n\n

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

30 minute EMOM:<\/p>\n\n\n\n

M1: 3-5 Wall Walks<\/p>\n\n\n\n

M2: 12-15 Medicine Ball Squat Cleans<\/p>\n\n\n\n

M3: 12-16 Hang Dumbbell Snatches<\/p>\n\n\n\n

M4: 16-20 Single Leg V-Ups<\/p>\n\n\n\n

M5: Rest<\/p>\n\n\n\n

Thursday 4\/21\/20222<\/strong><\/p>\n\n\n\n

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

A1. Back Rack Reverse Lunge, 4 sets of 8\/side, building<\/p>\n\n\n\n

A2. L-Hang, 4 sets of max holds<\/p>\n\n\n\n

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

5 Rounds For Time:<\/p>\n\n\n\n

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

20 AKBS<\/p>\n\n\n\n

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

Friday 4\/22\/2022<\/strong><\/p>\n\n\n\n

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

In 20 minutes, build up to a heavy complex of:<\/p>\n\n\n\n

1 Hang Squat Clean + 1 Shoulder to Overhead + 1 Front Squat<\/p>\n\n\n\n

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

11 minute AMRAP:<\/p>\n\n\n\n

7 Push Presses (95\/65, Rx+ 115\/75)<\/p>\n\n\n\n

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

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

Saturday 4\/23\/2022<\/strong><\/p>\n\n\n\n

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

A1. Bent Over Dual KB\/DB Row, 3 sets of 10-12, building<\/p>\n\n\n\n

A2. Chest to Wall Handstand Hold, 3 sets of 20-40 second holds (Rx+ Freestanding)<\/p>\n\n\n\n

B1.Ring Rows, 3 sets of 10-12 (Rx+ Feet Elevated)<\/p>\n\n\n\n

B2. L-Sit, 3 sets of max holds<\/p>\n\n\n\n

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

Buy in 800 m Run<\/p>\n\n\n\n

1,500\/1,200m Row<\/p>\n\n\n\n

Buy Out 800 m Run<\/p>\n","protected":false},"excerpt":{"rendered":"

Week #1 of 6 WEEK ONE Monday 4\/18\/2022 Strength Deadlift 7 sets of 3, building Partner Conditioning 18 minute AMRAP: 5 Hang Power …<\/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-4954","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4954","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=4954"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4954\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=4954"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=4954"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=4954"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}