{"id":5005,"date":"2024-07-21T12:00:00","date_gmt":"2024-07-21T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1785"},"modified":"2024-07-21T12:00:00","modified_gmt":"2024-07-21T12:00:00","slug":"weekly-programming-127","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-127\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-week-1-of-6\">Week # 1 of 6<\/h2>\n\n\n\n<p><strong>Monday 7\/22\/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 &#8211; M5: Strict Press, building<\/p>\n\n\n\n<p>M6 &#8211; M10: Push Press, building<\/p>\n\n\n\n<p>M11 &#8211; M15: Push Jerk, 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>90 Double Unders<\/p>\n\n\n\n<p>30 Burpees<\/p>\n\n\n\n<p><strong>Tuesday 7\/23\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Back Squat<\/p>\n\n\n\n<p>Build to a heavy set of 20 reps<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>Every 2:00 for 5 Rounds<\/p>\n\n\n\n<p>10\/8 Calorie Row<\/p>\n\n\n\n<p>10 Wall Balls (20\/14)<\/p>\n\n\n\n<p>Pull Ups with remaining time<\/p>\n\n\n\n<p><strong>Wednesday 7\/24\/2024<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>15 minute AMRAP<\/p>\n\n\n\n<p>10 Hang Dumbbell Clean and Jerk (5\/side) (50\/35)<\/p>\n\n\n\n<p>10 Weighted Sit Ups<\/p>\n\n\n\n<p>10 Box Step Ups (Rx+ weighted)<\/p>\n\n\n\n<p>10 Tall Plank Dumbbell Drag&nbsp;<\/p>\n\n\n\n<p>Rest 3 minutes<\/p>\n\n\n\n<p>5 Rounds For Time<\/p>\n\n\n\n<p>3 Wall Walks<\/p>\n\n\n\n<p>6 Alternating Dumbbell Snatches (50\/35)<\/p>\n\n\n\n<p>12 Walking Lunges<\/p>\n\n\n\n<p><strong>Thursday 7\/25\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A. Weighted Supinated Pull Up, 12 minutes to build to a heavy triple<\/p>\n\n\n\n<p>B. Deadlift, 12 minutes to build to a heavy triple<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>For Time<\/p>\n\n\n\n<p>1-2-3-4&#8230;10<\/p>\n\n\n\n<p>Hang Power Snatch (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n<p>Toes to Bar<\/p>\n\n\n\n<p><strong>Friday 7\/26\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Every 2:30 for 7 Rounds<\/p>\n\n\n\n<p>M1: 5-8 Handstand Push Ups (Rx+ Strict)<\/p>\n\n\n\n<p>M2: 1 Squat Clean + 1 Hang Squat Clean, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>5 Rounds<\/p>\n\n\n\n<p>3 Thrusters (135\/95, Rx+ 175\/115)<\/p>\n\n\n\n<p>10 Calorie Row<\/p>\n\n\n\n<p>Rest 30 seconds b\/w rounds<\/p>\n\n\n\n<p><strong>Saturday 7\/27\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Strict Ring Dip, 4 sets of 2 RIR<\/p>\n\n\n\n<p>A2. <a href=\"https:\/\/www.youtube.com\/watch?v=9fItzuh9Iok\" target=\"_blank\" rel=\"noopener\">Inverted Row<\/a>, 4 sets of 2 RIR<\/p>\n\n\n\n<p>A3. Goblet Cossack Squat, 4 sets of 7\/side, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>EMOM for 15<\/p>\n\n\n\n<p>M1: Accumulate 30 seconds in a wall supported handstand (Rx+ freestanding)<\/p>\n\n\n\n<p>M2: 10\/8 Calories Assault Bike<\/p>\n\n\n\n<p>M3: 15 Russian Kettlebell Swings (AHAP)<\/p>\n\n\n\n<p>M4: Accumulate 30 seconds in a Parallette L-Sit<\/p>\n\n\n\n<p>M5: 40-50 <a href=\"https:\/\/www.youtube.com\/watch?v=CaN4zfIPyXU\" target=\"_blank\" rel=\"noopener\">Skater Jumps<\/a><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week # 1 of 6 Monday 7\/22\/2024 Strength EMOM for 15 M1 &#8211; M5: Strict Press, building M6 &#8211; M10: Push Press, building M11&#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":[8],"class_list":["post-5005","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\/5005","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=5005"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5005\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5005"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5005"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5005"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}