Monday 8\/11\/2025<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n A1. Deadlift, 45 reps (275\/185, 225\/155, 185\/25)<\/p>\n\n\n\n A2. Handstand Push Ups, 45 reps<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n 21-15-9<\/p>\n\n\n\n AKBS (24\/16, 28\/20)<\/p>\n\n\n\n Shoulder to Overhead (95\/65, 115\/75)<\/p>\n\n\n\n Double Under x3<\/p>\n\n\n\n Tuesday 8\/12\/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, 2.5-5lb heavier than last week<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n 3 Rounds<\/p>\n\n\n\n 15 Front Squat (115\/75, 155\/105)<\/p>\n\n\n\n 15 Toes to Bar<\/p>\n\n\n\n 15 Burpees Over Bar<\/p>\n\n\n\n Wednesday 8\/13\/2025<\/strong><\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n A. As many reps\/meters as possible in 7 minutes of:<\/p>\n\n\n\n 50 Wall Ball @ 10\/14lb<\/p>\n\n\n\n 1000m Row<\/p>\n\n\n\n B. As many reps\/meters as possible in 7 minutes of:<\/p>\n\n\n\n 30 Burpees<\/p>\n\n\n\n 1000m Ski<\/p>\n\n\n\n C. As many reps\/meters as possible in 7 minutes of:<\/p>\n\n\n\n 50 DB Power Snatch @ 20\/35lb<\/p>\n\n\n\n 50m Sled Push\/Pull @ 3\/5 plates<\/p>\n\n\n\n D. As many reps\/meters as possible in 7 minutes of:<\/p>\n\n\n\n 50 Sandbag Reverse Lunge @ 10\/20kg<\/p>\n\n\n\n 3 Minute Farmer Hold Accumulation @ 2×16\/2x24kg<\/p>\n\n\n\n Thursday 8\/14\/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 + 1 Power Clean<\/p>\n\n\n\n M6 – M10: 1 Power Clean + 1 Front Squat<\/p>\n\n\n\n M11 – M15: 1 Power Clean + 1 Hang Squat Clean<\/p>\n\n\n\n M16 – M20: 1 Squat Clean + 1 Front Squat<\/p>\n\n\n\n M21-M30: 1 Squat Clean<\/p>\n\n\n\n Friday 8\/15\/2025<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n A1. Overhead Squat, 5-4-3-3-2, 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 EMOM for 15<\/p>\n\n\n\n M1: 8\/side Dumbbell Walking Lunges (2×24\/16)<\/p>\n\n\n\n M2: 10-12 Push Ups (Rx+ Dumbbell Deficit)<\/p>\n\n\n\n M3: 10\/8 Calorie Row<\/p>\n\n\n\n Saturday 8\/16\/2025<\/strong><\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n 1000m<\/p>\n\n\n\n 600m Ski<\/p>\n\n\n\n 60m Burpee Broad Jump<\/p>\n\n\n\n 1000m Run<\/p>\n\n\n\n 60m* Sled Push @ 3\/5 plates (full carpet length = 15 meters)<\/p>\n\n\n\n 600m Row<\/p>\n\n\n\n 1000m Run<\/p>\n\n\n\n 60m Sandbag Walking Lunge & 10\/20kg<\/p>\n\n\n\n 200m Farmer Carry @ 2×16\/2x24kg<\/p>\n\n\n\n 1000m Run<\/p>\n\n\n\n 60 Russian Kettlebell Swings @ 16\/24kg<\/p>\n\n\n\n 60 Wall Ball @ 14\/20lb<\/p>\n","protected":false},"excerpt":{"rendered":" Week # 4 of 6 Monday 8\/11\/2025 Strength A1. Deadlift, 45 reps (275\/185, 225\/155, 185\/25) A2. Handstand Push Ups, 45 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-5488","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\/5488","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=5488"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5488\/revisions"}],"predecessor-version":[{"id":5489,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5488\/revisions\/5489"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5488"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5488"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5488"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}