{"id":5018,"date":"2024-08-25T12:00:00","date_gmt":"2024-08-25T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1827"},"modified":"2024-08-25T12:00:00","modified_gmt":"2024-08-25T12:00:00","slug":"weekly-programming-132","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-132\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-week-6-of-6\">Week # 6 of 6<\/h2>\n\n\n\n<p><strong>Monday 8\/26\/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>50 Shoulder to Overhead (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n<p>100 Russian Kettlebell Bell Swings (24\/16, Rx+ 28\/20)<\/p>\n\n\n\n<p><strong>Tuesday 8\/27\/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>20 Rep Max<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>EMOM for as long as possible<\/p>\n\n\n\n<p>3 Power Cleans (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n<p>3 Front Squats<\/p>\n\n\n\n<p>5 Pull Ups (Rx+ 2 Bar Muscle Ups)<\/p>\n\n\n\n<p><strong>Wednesday 8\/28\/2024<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>A. 3\u2019 AMREP x 3 sets:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>500m Skierg or 500m Row<\/li>\n\n\n\n<li>Max Rep Wall Balls<\/li>\n<\/ul>\n\n\n\n<p>B. 3\u2019 AMREP x 3 sets:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>25 Half Burpees<\/li>\n\n\n\n<li>Max Rep Sled Pull @ 3\/5 plates<\/li>\n<\/ul>\n\n\n\n<p>3\u2019 AMREP x 3 sets:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20\/24 Echo Bike Calories<\/li>\n\n\n\n<li>Max Rep Russian Kettlebell Snatch @ 16kg\/24kg<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<p><strong>Thursday 8\/29\/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 single<\/p>\n\n\n\n<p>B. Deadlift, 12 minutes to build to a heavy single<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>For Time<\/p>\n\n\n\n<p>45 Deadlifts (135\/95, Rx+ 225\/135)<\/p>\n\n\n\n<p>180 Double Unders<\/p>\n\n\n\n<p>45\/36 Calorie Row<\/p>\n\n\n\n<p><strong>Friday 8\/30\/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: 10-13 Handstand Push Ups (Rx+ Strict)<\/p>\n\n\n\n<p>M2: 3 Position 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>M1 Max Effort Push Ups (Rx+ Ring Dips)<\/p>\n\n\n\n<p>M2 Max Effort Toes to Bar<\/p>\n\n\n\n<p>M3 Max Effort Dumbbell Box Step Overs (50\/35)(Rx+ Dual DB)<\/p>\n\n\n\n<p>M4 Rest<\/p>\n\n\n\n<p><strong>Saturday 8\/31\/2024<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>3 Rounds for time of:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>37m Sandbag Walking Lunge @ 10kg\/20kg<\/li>\n\n\n\n<li>37m Burpee Broad Jump<\/li>\n\n\n\n<li>37m Sled Push @ 3\/5 plates\u00a0<\/li>\n\n\n\n<li>1000m Run<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week # 6 of 6 Monday 8\/26\/2024 Strength EMOM for 15 M1 &#8211; M5: Strict Press, building M6 &#8211; M10: Push Press, building M11&#8230;<\/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":[8],"class_list":["post-5018","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\/5018","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=5018"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5018\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5018"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5018"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5018"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}