{"id":5441,"date":"2025-05-25T12:00:00","date_gmt":"2025-05-25T16:00:00","guid":{"rendered":"https:\/\/crossfitnyc.com\/?p=5441"},"modified":"2025-05-18T13:59:31","modified_gmt":"2025-05-18T17:59:31","slug":"weekly-programming-164","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/gym-news\/weekly-programming-164\/","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 5\/26\/2025<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>&#8220;Murph&#8221;<\/p>\n\n\n\n<p>1 Mile Run<\/p>\n\n\n\n<p>100 Pull Ups<\/p>\n\n\n\n<p>200 Push Ups<\/p>\n\n\n\n<p>300 Air Squats<\/p>\n\n\n\n<p>1 Mile Run<\/p>\n\n\n\n<p><strong>Tuesday 5\/27\/2025<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A. Back Squat<\/p>\n\n\n\n<p>Find a 1 Rep Max Back Squat<\/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: 1 Turkish Get Up\/side (24\/16)<\/p>\n\n\n\n<p>M2: 10 Burpee Box Jump Overs (24\/20, Rx+ 30\/24)<\/p>\n\n\n\n<p>M3: 10\/8 Calorie Row<\/p>\n\n\n\n<p><strong>Wednesday 5\/28\/2025<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>For time:<\/p>\n\n\n\n<p>3 Rounds:<\/p>\n\n\n\n<p>250m Ski&nbsp;<\/p>\n\n\n\n<p>12 Burpee Broad Jumps<\/p>\n\n\n\n<p>3 Rounds:<\/p>\n\n\n\n<p>250m Row<\/p>\n\n\n\n<p>20 Wall Balls @ 14\/20<\/p>\n\n\n\n<p>3 Rounds:<\/p>\n\n\n\n<p>10\/14 Bike Calories<\/p>\n\n\n\n<p>12m Sled Pull @ 3\/5 plates<\/p>\n\n\n\n<p>3 Rounds:<\/p>\n\n\n\n<p>100m Farmer Carry @ 2&#215;16\/2x24kg<\/p>\n\n\n\n<p>20 Double Kettlebell Deadlifts @ 2&#215;16\/2x24kg<\/p>\n\n\n\n<p><strong>Thursday 5\/29\/2025<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Overhead Reverse Lunge<\/p>\n\n\n\n<p>3 sets of 5\/side, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>10 Rounds For Time<\/p>\n\n\n\n<p>1 Power Snatch (95\/65, Rx+ 115\/75)<\/p>\n\n\n\n<p>6 Alternating Overhead Reverse Lunges<\/p>\n\n\n\n<p>12 Sit Ups<\/p>\n\n\n\n<p><strong>Friday 5\/30\/2025<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Strict Press<\/p>\n\n\n\n<p>Find a 1 Rep Max<\/p>\n\n\n\n<p>A2. Weighted Strict Pull Up<\/p>\n\n\n\n<p>Find a 1 Rep Max<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>12 minute AMRAP<\/p>\n\n\n\n<p>3 Handstand Push Up<\/p>\n\n\n\n<p>6 Hang Power Clean (115\/75, Rx+ 155\/105)<\/p>\n\n\n\n<p>18 Double Under<\/p>\n\n\n\n<p><strong>Saturday 5\/31\/2025<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>500m Run<\/li>\n\n\n\n<li>50m Sled Push @ 3\/5 plates<\/li>\n\n\n\n<li>500m Ski<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>500m Run<\/li>\n\n\n\n<li>50 Jumping Pull-ups<\/li>\n\n\n\n<li>50 Lying Leg Raises<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>500m Run<\/li>\n\n\n\n<li>60m Burpee Broad Jump<\/li>\n\n\n\n<li>500m Row<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>500m Run<\/li>\n\n\n\n<li>200m Farmer Carry @ 2x24kg\/2x32kg<\/li>\n\n\n\n<li>60m Sandbag Walking Lunge @ 10\/20kg<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>500m Run<\/li>\n\n\n\n<li>50 Hand-to-hand Russian Kettlebell Swings @ 16\/24kg<\/li>\n\n\n\n<li>50 Wall Ball @ 10\/14kg<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>INTERIM WEEK # 1 OF 1 Monday 5\/26\/2025 Conditioning &#8220;Murph&#8221; 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile&#8230;<\/p>\n","protected":false},"author":15,"featured_media":0,"comment_status":"closed","ping_status":"","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":"set","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":[1],"tags":[8],"class_list":["post-5441","post","type-post","status-publish","format-standard","hentry","category-gym-news","tag-crossfit-programming"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5441","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=5441"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5441\/revisions"}],"predecessor-version":[{"id":5442,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5441\/revisions\/5442"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5441"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5441"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5441"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}