{"id":5447,"date":"2025-06-08T12:00:00","date_gmt":"2025-06-08T16:00:00","guid":{"rendered":"https:\/\/crossfitnyc.com\/?p=5447"},"modified":"2025-06-02T08:08:00","modified_gmt":"2025-06-02T12:08:00","slug":"weekly-programming-166","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/gym-news\/weekly-programming-166\/","title":{"rendered":"weekly programming"},"content":{"rendered":"\n

Week # 2 of 6<\/h2>\n\n\n\n

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

Monday 6\/9\/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 15<\/p>\n\n\n\n

M1: 10 Deadlifts (135\/95, Rx+ 185\/125)<\/p>\n\n\n\n

M2: 50 Double Unders<\/p>\n\n\n\n

M3: 8-10 Pull Ups (Rx+ Strict or 5 Ring or Bar Muscle Ups)<\/p>\n\n\n\n

Tuesday 6\/10\/2025<\/strong><\/p>\n\n\n\n

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

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

5 at 65%, 5 at 75%, 5+ at 85%<\/p>\n\n\n\n

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

7 Rounds For time<\/p>\n\n\n\n

5 Hang Power Cleans (95\/65, Rx+ 115\/75)<\/p>\n\n\n\n

7 Shoulder to Overhead<\/p>\n\n\n\n

9 Front Squats<\/p>\n\n\n\n

Wednesday 6\/11\/2025<\/strong><\/p>\n\n\n\n

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

For time:<\/p>\n\n\n\n

A. 3 Rounds<\/strong><\/p>\n\n\n\n

12 Box Jump Overs @ 20\u201d\/24\u201d<\/p>\n\n\n\n

24 Double DB Alternating Push Press @ 2×20\/2x35lb <\/p>\n\n\n\n

12 Plate Sit-ups <\/p>\n\n\n\n

B. 3 Rounds<\/strong><\/p>\n\n\n\n

400\/500m Ski<\/p>\n\n\n\n

25m Sled Push @ 3\/5 plates<\/p>\n\n\n\n

20 Russian KB Swings @ 16\/24kg<\/p>\n\n\n\n

C. 3 Rounds<\/strong><\/p>\n\n\n\n

400\/500m Row<\/p>\n\n\n\n

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

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

Thursday 6\/12\/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

5 Rounds<\/p>\n\n\n\n

2:00 AMRAP<\/p>\n\n\n\n

12\/9 Calorie Row<\/p>\n\n\n\n

12 Alternating Dumbbell Snatches<\/p>\n\n\n\n

Push Ups with remaining time<\/p>\n\n\n\n

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

Friday 6\/13\/2025<\/strong><\/p>\n\n\n\n

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

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

2×10, across (at goal weight)<\/p>\n\n\n\n

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

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

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

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

25 Pull ups<\/p>\n\n\n\n

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

Saturday 6\/14\/2025<\/strong><\/p>\n\n\n\n

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

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

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

50 Jumping Pull-ups<\/p>\n\n\n\n

50m Sled Push @ 3\/5 plates<\/p>\n\n\n\n

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

60m Burpee Broad Jump<\/p>\n\n\n\n

1000m Ski<\/p>\n\n\n\n

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

200m Farmer Carry @ 2×16\/2x24kg<\/p>\n\n\n\n

50 Kettlebell Deadlifts @ 2×16\/2x24kg<\/p>\n\n\n\n

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

80m Sandbag Walking Lunge @ 10\/20kg<\/p>\n\n\n\n

30 One Arm KB Snatch @ 12\/16kg<\/p>\n\n\n\n

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

50 Wall Balls @ 10\/14lb<\/p>\n\n\n\n

1000m Row<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 2 of 6 Monday 6\/9\/2025 Strength Deadlift Cluster Sets 3 sets of 2-2-2, building Conditioning EMOM for 15 M1: 10 Deadlifts (…<\/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-5447","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\/5447","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=5447"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5447\/revisions"}],"predecessor-version":[{"id":5448,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5447\/revisions\/5448"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5447"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5447"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5447"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}