{"id":5486,"date":"2025-07-27T12:00:00","date_gmt":"2025-07-27T16:00:00","guid":{"rendered":"https:\/\/crossfitnyc.com\/?p=5486"},"modified":"2025-07-26T10:44:31","modified_gmt":"2025-07-26T14:44:31","slug":"weekly-programming-174","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/gym-news\/weekly-programming-174\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

WEEK # 2 OF 6<\/h2>\n\n\n\n

Monday 7\/28\/2025<\/strong><\/p>\n\n\n\n

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

A1. Deadlift, 35 reps (275\/185, 225\/155, 185\/25)<\/p>\n\n\n\n

A2. Handstand Push Ups, 35 reps<\/p>\n\n\n\n

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

40-30-20<\/p>\n\n\n\n

Hang Dumbbell Clean and Jerk (50\/35)<\/p>\n\n\n\n

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

Tuesday 7\/29\/2025<\/strong><\/p>\n\n\n\n

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

Front Squat<\/p>\n\n\n\n

5 sets of 5, using 2nd heaviest weight from last week<\/p>\n\n\n\n

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

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

50 Back Squats (95\/65, Rx+ 115\/75)<\/p>\n\n\n\n

100 Double Unders<\/p>\n\n\n\n

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

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

Wednesday 7\/30\/2025<\/strong><\/p>\n\n\n\n

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

A. 18\u2019 AMRAP of:<\/p>\n\n\n\n

25m Sled Pull @ 2\/4 plates<\/p>\n\n\n\n

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

25 Russian Kettlebell Sit-ups @ 12\/16kg<\/p>\n\n\n\n

18\/25 Ski Calories<\/p>\n\n\n\n

B. 18\u2019 AMRAP of:<\/p>\n\n\n\n

25 Dumbbell Muscle Snatch @ 20\/35lb<\/p>\n\n\n\n

25 Goblet Reverse Lunges @ 20\/35lb<\/p>\n\n\n\n

25 Burpee Broad Jumps<\/p>\n\n\n\n

18\/25 Row Calories<\/p>\n\n\n\n

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

Thursday 7\/31\/2025<\/strong><\/p>\n\n\n\n

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

EMOM for 30<\/p>\n\n\n\n

M1-M5: 1 Clean Pull w\/ pause off floor and above knee<\/p>\n\n\n\n

M6 – M10: 1 Power Clean w\/ pause off floor<\/p>\n\n\n\n

M11 – M15: 1 Power Clean w\/ pause above the knee<\/p>\n\n\n\n

M16 – M20: 1 Power Clean + 1 Hang Power Clean<\/p>\n\n\n\n

M21-M30: 1 Power Clean<\/p>\n\n\n\n

Friday 8\/1\/2025<\/strong><\/p>\n\n\n\n

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

A1. Overhead Squat, 5 sets of 3, building<\/p>\n\n\n\n

A2. Ring Dip, 5 sets 5, AMRAP final set (Rx+ Weighted)<\/p>\n\n\n\n

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

2 min AMRAP for 5 Rounds<\/p>\n\n\n\n

6 Overhead Reverse Lunge (75\/55, 95\/65)<\/p>\n\n\n\n

6 Bar Facing Burpee<\/p>\n\n\n\n

Calorie Row w\/ remaining time<\/p>\n\n\n\n

1 minute rest b\/w rounds<\/p>\n\n\n\n

Saturday 8\/2\/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

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

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

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

50m Burpee Broad Jump<\/p>\n\n\n\n

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

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

50m Sandbag Walking Lunge @ 10\/20kg<\/p>\n\n\n\n

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

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

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

50 Wall Ball @ 10\/14lb
<\/p>\n","protected":false},"excerpt":{"rendered":"

WEEK # 2 OF 6 Monday 7\/28\/2025 Strength A1. Deadlift, 35 reps (275\/185, 225\/155, 185\/25) A2. Handstand Push Ups, 35 reps Condition…<\/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-5486","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\/5486","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=5486"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5486\/revisions"}],"predecessor-version":[{"id":5487,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5486\/revisions\/5487"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5486"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5486"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5486"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}