{"id":5481,"date":"2025-07-20T12:00:00","date_gmt":"2025-07-20T16:00:00","guid":{"rendered":"https:\/\/crossfitnyc.com\/?p=5481"},"modified":"2025-07-12T07:20:02","modified_gmt":"2025-07-12T11:20:02","slug":"weekly-programming-172","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/gym-news\/weekly-programming-172\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Week # 1 of 6<\/h2>\n\n\n\n<p><strong>Monday 7\/21\/2025<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Deadlift, 30 reps (275\/185, 225\/155, 185\/25)<\/p>\n\n\n\n<p>A2. Handstand Push Ups, 30 reps<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>EMOM for 10<\/p>\n\n\n\n<p>7 RKBS (24\/16, 32\/24)<\/p>\n\n\n\n<p>7 Push Press (75\/55, 95\/65)<\/p>\n\n\n\n<p><strong>Tuesday 7\/22\/2025<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Front Squat<\/p>\n\n\n\n<p>Build to a heavy set of 5<\/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 Hang Squat Clean (115\/75, Rx+ 155\/105)<\/p>\n\n\n\n<p>6 Pull Up (C2B)<\/p>\n\n\n\n<p>18 Double Under<\/p>\n\n\n\n<p><strong>Wednesday 7\/23\/2025<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>A. As many reps as possible in 5 minutes of:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>6 Double Dumbbell Deadlift @ 2&#215;24\/2x32kg<\/li>\n\n\n\n<li>12m Sled Push @ 4\/6 plates<\/li>\n\n\n\n<li>24 Row Calories<\/li>\n\n\n\n<li>36 Wall Balls @ 14\/20lb<\/li>\n<\/ul>\n\n\n\n<p>Do 2 sets. Rest 2 minutes between sets. Start each set over from top on each set.&nbsp;<\/p>\n\n\n\n<p>B. As many reps as possible in 5 minutes of:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>6 Burpee Box Get Overs @ 30\u201d\/40\u201d<\/li>\n\n\n\n<li>12 Burpees<\/li>\n\n\n\n<li>24 Dumbbell Muscle Snatch @ 20\/35lb<\/li>\n\n\n\n<li>36 Ski Calories<\/li>\n<\/ul>\n\n\n\n<p>Do 2 sets. Rest 2 minutes between sets. Start each set over from top on each set.&nbsp;<\/p>\n\n\n\n<p>C. As many reps as possible in 5 minutes of:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>6 One Arm Overhead Squats @ 12\/16kg<\/li>\n\n\n\n<li>12 <a href=\"https:\/\/youtu.be\/nzgxkHMxSaI\" target=\"_blank\" rel=\"noopener\">One Arm Russian Sit-ups<\/a><a href=\"https:\/\/youtu.be\/iXoaS-kI2dQ?si=lPODohfvA-M2s-3X\" target=\"_blank\" rel=\"noopener\"> <\/a>@ 12\/16kg\u00a0<\/li>\n\n\n\n<li>24 One Arm KB Push Press @ 12\/16kg<\/li>\n\n\n\n<li>36 Bike Calories<\/li>\n<\/ul>\n\n\n\n<p>Do 2 sets. Rest 2 minutes between sets. Start each set over from top on each set.<\/p>\n\n\n\n<p><strong>Thursday 7\/24\/2025<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>EMOM for 30<\/p>\n\n\n\n<p>M1-M5: 2 Clean Pull + 1 Hang Muscle Clean<\/p>\n\n\n\n<p>M6 &#8211; M10: 1 Clean Pull + 1 Muscle Clean<\/p>\n\n\n\n<p>M11 &#8211; M15: 1 Muscle Clean + 1 Hang Power Clean<\/p>\n\n\n\n<p>M16 &#8211; M20: 1 Power Clean + 1 Hang Power Clean<\/p>\n\n\n\n<p>M21-M30: 1 Power Clean<\/p>\n\n\n\n<p><strong>Friday 7\/25\/2025<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Overhead Squat, 5 sets of 3, building<\/p>\n\n\n\n<p>A2. Ring Dip, 5 sets 5, AMRAP final set (Rx+ Weighted)<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>14 minute AMRAP<\/p>\n\n\n\n<p>7 Hang Squat Snatch (75\/55, 95\/65)<\/p>\n\n\n\n<p>14 Push Up (Rx+ Dumbbell Deficit Push Up)<\/p>\n\n\n\n<p>14\/11 Calorie Row<\/p>\n\n\n\n<p><strong>Saturday 7\/26\/2025<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>\u201cIf Zeus Did Hyrox\u201d<\/p>\n\n\n\n<p>3 Rounds for time:<\/p>\n\n\n\n<p>30 Wall Balls @ 14\/20lb<\/p>\n\n\n\n<p>30 KB Sumo Deadlift High Pull @ 16\/24kg<\/p>\n\n\n\n<p>30 Box Jumps<\/p>\n\n\n\n<p>30 Double Dumbbell Push Press @ 2&#215;15\/2&#215;25<\/p>\n\n\n\n<p>30 Row Calories<\/p>\n\n\n\n<p>30 Burpee Broad Jumps<\/p>\n\n\n\n<p>25m Sled Push\/Pull @ 3\/5 plates<\/p>\n\n\n\n<p>1000m Run<br><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week # 1 of 6 Monday 7\/21\/2025 Strength A1. Deadlift, 30 reps (275\/185, 225\/155, 185\/25) A2. Handstand Push Ups, 30 reps Condition&#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-5481","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\/5481","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=5481"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5481\/revisions"}],"predecessor-version":[{"id":5482,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5481\/revisions\/5482"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5481"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5481"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5481"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}