{"id":5443,"date":"2025-06-01T12:00:00","date_gmt":"2025-06-01T16:00:00","guid":{"rendered":"https:\/\/crossfitnyc.com\/?p=5443"},"modified":"2025-06-02T10:40:26","modified_gmt":"2025-06-02T14:40:26","slug":"weekly-programming-165","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/gym-news\/weekly-programming-165\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

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

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

Monday 6\/2\/2025<\/strong><\/p>\n\n\n\n

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

Deadlift Cluster Sets<\/p>\n\n\n\n

3 sets of 2-2-2, building<\/p>\n\n\n\n

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

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

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

3 Bar Facing Burpees<\/p>\n\n\n\n

Tuesday 6\/3\/2025<\/strong><\/p>\n\n\n\n

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

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

Build to a heavy single<\/p>\n\n\n\n

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

4 Rounds<\/p>\n\n\n\n

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

12 Alternating Hang Dumbbell Clean and Jerk (50\/35)<\/p>\n\n\n\n

12 Pull Ups (Rx+ 8 Bar Muscle Up)<\/p>\n\n\n\n

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

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

Wednesday 6\/4\/2025<\/strong><\/p>\n\n\n\n

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

A. E6MOM x 2<\/p>\n\n\n\n

12 Dips<\/p>\n\n\n\n

24 DB Hang Muscle Snatch @ 20\/35lb<\/p>\n\n\n\n

36 Bike Calories (or as many as possible)<\/p>\n\n\n\n

B. E6MOM x 2<\/p>\n\n\n\n

12m Sled Pull @ 3\/5 plates<\/p>\n\n\n\n

24 Half Burpees<\/p>\n\n\n\n

36 Row Calories (or as many as possible)<\/p>\n\n\n\n

C. E6MOM x 2<\/p>\n\n\n\n

12 Plate Sit-ups @ AHAP<\/p>\n\n\n\n

24 Plate Thrusters with Plate Sit-up weight<\/p>\n\n\n\n

36 Ski Calories (or as many as possible)<\/p>\n\n\n\n

D. E6MOM x 2<\/p>\n\n\n\n

12 Ring Rows<\/p>\n\n\n\n

24 Gorilla Rows<\/p>\n\n\n\n

36 Sandbag Walking Lunges @ 10\/20kg<\/p>\n\n\n\n

Thursday 6\/5\/2025<\/strong><\/p>\n\n\n\n

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

A1. Dual DB\/KB Box Step Up, 3 sets of 5\/side, building<\/p>\n\n\n\n

A2. Handstand Push Up, Accumulate 20 reps<\/p>\n\n\n\n

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

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

3 Wall Walks<\/p>\n\n\n\n

6 Box Jump Over (24\/20)<\/p>\n\n\n\n

9 AKBS (24\/16)(Rx+ 5\/side Hang KB Snatch)<\/p>\n\n\n\n

Friday 6\/6\/2025<\/strong><\/p>\n\n\n\n

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

Back Squat<\/p>\n\n\n\n

1 set of 20<\/p>\n\n\n\n

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

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

21-15-9-6<\/p>\n\n\n\n

Handstand Push Up<\/p>\n\n\n\n

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

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

Saturday 6\/7\/2025<\/strong><\/p>\n\n\n\n

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

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

3 Rounds of:<\/p>\n\n\n\n

15 Paralette Push-ups<\/p>\n\n\n\n

25m Sled Push\/Pull<\/p>\n\n\n\n

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

3 Rounds of:<\/p>\n\n\n\n

15 Sandbag Clean & Press @ 10\/20kg<\/p>\n\n\n\n

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

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

3 Rounds of:<\/p>\n\n\n\n

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

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

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

3 Rounds of:<\/p>\n\n\n\n

15 Burpee Box Get Over @ 30\/40\u201d<\/p>\n\n\n\n

100m Farmer Carry @ 2×16\/2x24kg
<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 1 of 6 Monday 6\/2\/2025 Strength Deadlift Cluster Sets 3 sets of 2-2-2, building Conditioning EMOM for 10 3 Power Cleans (11…<\/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":"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-5443","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\/5443","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=5443"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5443\/revisions"}],"predecessor-version":[{"id":5444,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5443\/revisions\/5444"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5443"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5443"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5443"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}