{"id":5461,"date":"2025-06-29T00:00:00","date_gmt":"2025-06-29T04:00:00","guid":{"rendered":"https:\/\/crossfitnyc.com\/?p=5461"},"modified":"2025-06-22T09:32:56","modified_gmt":"2025-06-22T13:32:56","slug":"weekly-programming-169","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/gym-news\/weekly-programming-169\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">WEEK #5 OF 6<\/h2>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Monday 6\/30\/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 3-2-1, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>21-15-9<\/p>\n\n\n\n<p>AKBS (24\/16, Rx+ 32\/24)<\/p>\n\n\n\n<p>Pull Ups (C2B)<\/p>\n\n\n\n<p>Rest 2 minutes<\/p>\n\n\n\n<p>30-20-10<\/p>\n\n\n\n<p>Box Step Up (24\/20, Rx+ Weighted)<\/p>\n\n\n\n<p>Calorie Row<\/p>\n\n\n\n<p><strong>Tuesday 7\/1\/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 sets of 1-1-1, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>Every 90 seconds for 9 Rounds<\/p>\n\n\n\n<p>5 Hang Power Cleans (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n<p>5 Front Squats<\/p>\n\n\n\n<p>5 Shoulder to Overhead<\/p>\n\n\n\n<p><strong>Wednesday 7\/2\/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<ul class=\"wp-block-list\">\n<li>15 Row Calories<\/li>\n\n\n\n<li>15 DB Bench Press @ 2&#215;20\/2x35lb<\/li>\n\n\n\n<li>15 Box Jump Overs @ 20\u201d\/24\u201d<\/li>\n<\/ul>\n\n\n\n<p>3 Rounds:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>25m Sled Push @ 4\/6 plates<\/li>\n\n\n\n<li>15 Jumping Pull-ups<\/li>\n\n\n\n<li>15 Burpees<\/li>\n<\/ul>\n\n\n\n<p>3 Rounds:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15 Ski Calories<\/li>\n\n\n\n<li>15 Wall Ball @ 14\/20lb<\/li>\n\n\n\n<li>15 Double KB Deadlift @ 2&#215;16\/2x24kg<\/li>\n<\/ul>\n\n\n\n<p>3 Rounds:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15 Bike Calories<\/li>\n\n\n\n<li>60sec Farmer Hold @ 2&#215;16\/2x24kg<\/li>\n\n\n\n<li>15 Barbell Sit-ups<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Thursday 7\/3\/2025<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Goblet Bulgarian Split Squat, 3 sets of 6-8\/side, building<\/p>\n\n\n\n<p>A2. Handstand Push Up, Accumulate 28 reps<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>EMOM for 16<\/p>\n\n\n\n<p>M1: Max Effort Ring Dips<\/p>\n\n\n\n<p>M2: Max Effort Alternating Dumbbell Snatch<\/p>\n\n\n\n<p>M3: Max Effort Calorie Row<\/p>\n\n\n\n<p>M4: Rest<\/p>\n\n\n\n<p>Score = total reps<\/p>\n\n\n\n<p><strong>Friday 7\/4\/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>1&#215;15, (at goal weight)<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>8 Rounds For Time<\/p>\n\n\n\n<p>3 Snatches (75\/55, Rx+ 115\/75)<\/p>\n\n\n\n<p>6 Overhead Squats<\/p>\n\n\n\n<p>30 Double Unders<\/p>\n\n\n\n<p><strong>Saturday 7\/5\/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>1000m Run<\/p>\n\n\n\n<p>100m Sled Push\/Pull (60m)<\/p>\n\n\n\n<p>1000m Run<\/p>\n\n\n\n<p>60 Sandbag Reverse Lunge @ 10\/20kg (40 reps)<\/p>\n\n\n\n<p>1000m Ski (750m)<\/p>\n\n\n\n<p>1000m Run<\/p>\n\n\n\n<p>400m Farmer Carry @ 2&#215;16\/2x24kg (200m)<\/p>\n\n\n\n<p>100m Burpee Broad Jump (60m)<\/p>\n\n\n\n<p>1000m Run<\/p>\n\n\n\n<p>1000m Row (750m)<\/p>\n\n\n\n<p>100 Wall Balls @ 10\/14lb (60 reps)<br><\/p>\n","protected":false},"excerpt":{"rendered":"<p>WEEK #5 OF 6 Monday 6\/30\/2025 Strength Deadlift Cluster Sets 4 sets of 3-2-1, building Conditioning 21-15-9 AKBS (24\/16, Rx+ 32\/24&#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-5461","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\/5461","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=5461"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5461\/revisions"}],"predecessor-version":[{"id":5462,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5461\/revisions\/5462"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5461"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5461"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5461"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}