{"id":5455,"date":"2025-06-22T12:00:00","date_gmt":"2025-06-22T16:00:00","guid":{"rendered":"https:\/\/crossfitnyc.com\/?p=5455"},"modified":"2025-06-14T08:35:05","modified_gmt":"2025-06-14T12:35:05","slug":"weekly-programming-168","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/gym-news\/weekly-programming-168\/","title":{"rendered":"weekly programming"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Week # 4 of 6<\/h2>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Monday 6\/23\/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, across<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>3 Rounds For Time<\/p>\n\n\n\n<p>15 Power Snatch (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n<p>15\/12 Calorie Row<\/p>\n\n\n\n<p>45 Double Unders<\/p>\n\n\n\n<p>Rest 1 minute after each round<\/p>\n\n\n\n<p><strong>Tuesday 6\/24\/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 75%, 3 at 85%, 1+ at 95%<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>10 Round For Time<\/p>\n\n\n\n<p>5 Burpees<\/p>\n\n\n\n<p>10 Wall Balls (20\/14)<\/p>\n\n\n\n<p>Time Cap 10 minutes<\/p>\n\n\n\n<p><strong>Wednesday 6\/25\/2025<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p><strong>A. 15\u2019 AMRAP of:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>12 Wall Balls @ 14\/20lb<\/li>\n\n\n\n<li>12 Double Dumbbell Deadlifts @ 2&#215;16\/2x24kg<\/li>\n\n\n\n<li>100m Farmer Carry @ 2&#215;16\/2x24kg<\/li>\n\n\n\n<li>24 Lying Leg Raises<\/li>\n<\/ul>\n\n\n\n<p><strong>B. 15\u2019 AMRAP of:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>25m Sled Push\/Pull @ 3\/5 plates<\/li>\n\n\n\n<li>18\/24 Row Calories<\/li>\n\n\n\n<li>12 Row Pike + Parallete Push-up\u00a0<\/li>\n\n\n\n<li>12 Jumping Pull-ups<\/li>\n<\/ul>\n\n\n\n<p><strong>C. 15\u2019 AMRAP of:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>18\/24 Ski Calories<\/li>\n\n\n\n<li>12 DB Snatches @ 20\/35lb<\/li>\n\n\n\n<li>20 One Arm Overhead Reverse Lunges @ 20\/35lb<\/li>\n\n\n\n<li>12 Burpees<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Thursday 6\/26\/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 26 reps<\/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 Ring Dips<\/p>\n\n\n\n<p>6 Alternating Dumbbell Snatches (50\/35)<\/p>\n\n\n\n<p>12 Step Ups (24\/20) (Rx+ 50\/35)<\/p>\n\n\n\n<p><strong>Friday 6\/27\/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>2&#215;10, across (heavier than goal weight)<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>For Time<\/p>\n\n\n\n<p>21-15-9<\/p>\n\n\n\n<p>Front Squats (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n<p>Toes to Bar<\/p>\n\n\n\n<p>immediately into<\/p>\n\n\n\n<p>50\/40 Calorie Row<\/p>\n\n\n\n<p><strong>Saturday 6\/28\/2025<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>500m Run<\/p>\n\n\n\n<p>2 Rounds of:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30 Wall Balls @ 10\/14lb<\/li>\n\n\n\n<li>20 Jumping Pull-ups<\/li>\n\n\n\n<li>15 Burpees<\/li>\n<\/ul>\n\n\n\n<p>500m Run<\/p>\n\n\n\n<p>2 Rounds of:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50m Sled Push\/Pull @ 3\/5 plates<\/li>\n\n\n\n<li>20 DB Hang Power Snatch @ 20\/35lb<\/li>\n\n\n\n<li>15 Box Jump Overs<\/li>\n<\/ul>\n\n\n\n<p>500m Run<\/p>\n\n\n\n<p>2 Rounds of:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30 Russian KB Swings @ 16\/24kg<\/li>\n\n\n\n<li>25m Sandbag Walking Lunge @ 10\/20kg<\/li>\n\n\n\n<li>12 Dips (Box, Bar, or Rings)<\/li>\n<\/ul>\n\n\n\n<p>500m Run<\/p>\n\n\n\n<p>2 Rounds of:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30\/40 Row Calories<\/li>\n\n\n\n<li>100m Farmer Carry @ 2&#215;16\/2x24kg<\/li>\n\n\n\n<li>15 Barbell Sit-ups @ 15\/35lb<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week # 4 of 6 Monday 6\/23\/2025 Strength Deadlift Cluster Sets 4 sets of 3-3, across Conditioning 3 Rounds For Time 15 Power Snatch&#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-5455","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\/5455","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=5455"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5455\/revisions"}],"predecessor-version":[{"id":5456,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5455\/revisions\/5456"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5455"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5455"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5455"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}