{"id":5451,"date":"2025-06-15T12:00:00","date_gmt":"2025-06-15T16:00:00","guid":{"rendered":"https:\/\/crossfitnyc.com\/?p=5451"},"modified":"2025-06-08T15:29:43","modified_gmt":"2025-06-08T19:29:43","slug":"weekly-programming-167","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/gym-news\/weekly-programming-167\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">WEEK # 3 OF 6<\/h2>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Monday 6\/16\/2025<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Deadlift Cluster Sets<\/p>\n\n\n\n<p>4 sets of 3-3, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>2 Rounds<\/p>\n\n\n\n<p>5 minute AMRAP<\/p>\n\n\n\n<p>5 Pull ups (Rx+ C2B)<\/p>\n\n\n\n<p>10 Alternating Dumbbell Snatches (50\/35)<\/p>\n\n\n\n<p>5\/4 Calorie Row<\/p>\n\n\n\n<p>Rest 2 minutes<\/p>\n\n\n\n<p><strong>Tuesday 6\/17\/2025<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Thruster<\/p>\n\n\n\n<p>3 at 70%, 3 at 80%, 3+ at 90%<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>6 Rounds<\/p>\n\n\n\n<p>5 Hang Clusters (115\/75, 135\/95)<\/p>\n\n\n\n<p>50 Double Unders<\/p>\n\n\n\n<p>Rest 30 seconds b\/w rounds<\/p>\n\n\n\n<p><strong>Wednesday 6\/18\/2025<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>Part A \u2013 E5MOM x 2<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>18\/24 Ski Calories<\/li>\n\n\n\n<li>15 Sandbag Clean &amp; Press @ 10\/20kg<\/li>\n\n\n\n<li>15 Sandbag Reverse Lunges @ 10\/20kg<\/li>\n<\/ul>\n\n\n\n<p>Part B \u2013 E5MOM x 2<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>18\/24 Row Calories<\/li>\n\n\n\n<li>30 Plate Thrusters @ 25\/45lb<\/li>\n\n\n\n<li>15 Burpees to Plate<\/li>\n<\/ul>\n\n\n\n<p>Part C \u2013 E5MOM x 2<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>25m Sled Push @ 3\/5 plates<\/li>\n\n\n\n<li>15 Double DB Deadlifts @ 2&#215;16\/2x24kg<\/li>\n\n\n\n<li>150m Farmer Carry @ 2&#215;16\/2x24kg<\/li>\n<\/ul>\n\n\n\n<p>Part D &#8211; E5MOM x 2<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15\/21 Bike Calories<\/li>\n\n\n\n<li>30 Hand-to-Hand Russian KB Swings @ 16\/24kg<\/li>\n\n\n\n<li>15 Lying Leg Raises<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Thursday 6\/19\/2025<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Dual DB\/KB Walking Lunge, 3 sets of 5-7\/side, building<\/p>\n\n\n\n<p>A2. Handstand Push Up, Accumulate 24 reps<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>15 minute AMRAP<\/p>\n\n\n\n<p>5 Snatch (75\/55, 95\/65)<\/p>\n\n\n\n<p>10 Push Ups<\/p>\n\n\n\n<p>10 Box Step Ups (24\/20) (Rx+ DB Loaded, 50\/35)<\/p>\n\n\n\n<p><strong>Friday 6\/20\/2025<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Back Squat<\/p>\n\n\n\n<p>4&#215;5, across (heavier than goal weight)<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>5 Rounds For Time<\/p>\n\n\n\n<p>10 Front Squats (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n<p>10 Toes to Bar<\/p>\n\n\n\n<p>10\/8 Calorie Row<\/p>\n\n\n\n<p><strong>Saturday 6\/21\/2025<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>750m Ski<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50m Burpee Broad Jump<\/li>\n\n\n\n<li>50m Sled Push @ 4\/6 plates<\/li>\n\n\n\n<li>1000m Run<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50 Russian KB Swings @ 16\/24kg<\/li>\n\n\n\n<li>50 Box Jump Overs<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1500m Run<\/li>\n\n\n\n<li>50m Sandbag Walking Lunge @ 10\/20kg<\/li>\n\n\n\n<li>50 DB Hang Snatches @ 20\/35lb<\/li>\n\n\n\n<li>1000m Run<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50m Sled Pull @ 3\/5 plates<\/li>\n\n\n\n<li>50 Lying Leg Raises<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>750m Row<\/li>\n\n\n\n<li>200m Farmer Carry @ 2&#215;16\/2x24kg<\/li>\n\n\n\n<li>50 Wall Ball @ 14\/20lb<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>WEEK # 3 OF 6 Monday 6\/16\/2025 Strength Deadlift Cluster Sets 4 sets of 3-3, building Conditioning 2 Rounds 5 minute AMRAP 5 Pull &#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-5451","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\/5451","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=5451"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5451\/revisions"}],"predecessor-version":[{"id":5452,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5451\/revisions\/5452"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5451"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5451"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5451"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}