{"id":5493,"date":"2025-08-24T12:00:00","date_gmt":"2025-08-24T16:00:00","guid":{"rendered":"https:\/\/crossfitnyc.com\/?p=5493"},"modified":"2025-08-16T17:06:28","modified_gmt":"2025-08-16T21:06:28","slug":"weekly-programming-177","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/gym-news\/weekly-programming-177\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

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

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

Monday 8\/25\/2025<\/strong><\/p>\n\n\n\n

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

Post Conditioning:<\/p>\n\n\n\n

A1. KB\/DB Box Step Up, 3 sets of 5\/side, building<\/p>\n\n\n\n

A2. Half Kneeling Kettlebell Press, 3 sets of 8-10\/side, building<\/p>\n\n\n\n

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

“Diane”<\/p>\n\n\n\n

21-15-9<\/p>\n\n\n\n

Deadlift (225\/155)<\/p>\n\n\n\n

Handstand Push Up<\/p>\n\n\n\n

Tuesday 8\/26\/2025<\/strong><\/p>\n\n\n\n

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

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

Build to a 5 rep max<\/p>\n\n\n\n

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

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

20 minute AMRAP<\/p>\n\n\n\n

5 Pull Up<\/p>\n\n\n\n

10 Sit Up<\/p>\n\n\n\n

15 Air Squat<\/p>\n\n\n\n

Wednesday 8\/27\/2025<\/strong><\/p>\n\n\n\n

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

A. E2MOM x 4 sets:<\/p>\n\n\n\n

10 Burpees<\/p>\n\n\n\n

200\/250 Ski<\/p>\n\n\n\n

B. E2MOM x 4 sets:<\/p>\n\n\n\n

25m Sled Push @ 3\/5 plates<\/p>\n\n\n\n

200\/250m Row<\/p>\n\n\n\n

C. E2MOM x 4 sets:<\/p>\n\n\n\n

12 One Arm Overhead Reverse Lunge @ 12\/16kg<\/p>\n\n\n\n

20 Russian Kettlebell Swing @ 16\/24kg<\/p>\n\n\n\n

D. E2MOM x 4 sets:<\/p>\n\n\n\n

12 Double Dumbbell Push Press @ 2×20\/2x35lb<\/p>\n\n\n\n

8\/12 Bike Calories<\/p>\n\n\n\n

Thursday 8\/28\/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\/29\/2025<\/strong><\/p>\n\n\n\n

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

Overhead Squat, 3 Rep Max<\/p>\n\n\n\n

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

Viking “Nancy”<\/p>\n\n\n\n

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

500\/400m Row<\/p>\n\n\n\n

15 Overhead Squats (95\/65)<\/p>\n\n\n\n

Saturday 8\/30\/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

50 Lying Leg Raises<\/p>\n\n\n\n

80m Sandbag Walking Lunge @ 10\/20kg<\/p>\n\n\n\n

1000m Run<\/p>\n\n\n\n

50m Sled Pull @ 2\/4 plates<\/p>\n\n\n\n

80m Burpee Broad Jump<\/p>\n\n\n\n

1000m Run<\/p>\n\n\n\n

50 Dumbbell Power Snatch @ 20\/35lb<\/p>\n\n\n\n

800m Ski<\/p>\n\n\n\n

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

50 Double Dumbell Deadlift @ 2×16\/2x24kg<\/p>\n\n\n\n

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

WEEK # 6 OF 6 Monday 8\/25\/2025 Strength Post Conditioning: A1. KB\/DB Box Step Up, 3 sets of 5\/side, building A2. Half Kneeling Ket…<\/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-5493","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\/5493","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=5493"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5493\/revisions"}],"predecessor-version":[{"id":5494,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5493\/revisions\/5494"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5493"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5493"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5493"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}