<\/p>\n\n\n\n
Monday 9\/1\/2025<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n Accessory:<\/p>\n\n\n\n 3 sets<\/p>\n\n\n\n A1. Single Leg DB\/KB Deadlift, 5-7\/side, building<\/p>\n\n\n\n A2. Cuban Press, 6-8, building<\/p>\n\n\n\n A3. Hanging Leg Raise, max reps<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n 10 minute AMRAP<\/p>\n\n\n\n 10 Alternating Dumbbell Snatches (50\/35)<\/p>\n\n\n\n 10 Lateral Burpees Over Dumbbell<\/p>\n\n\n\n 10 Sit Ups<\/p>\n\n\n\n 3 minute Rest<\/p>\n\n\n\n 10 minute AMRAP<\/p>\n\n\n\n 5 Push Ups<\/p>\n\n\n\n 10 Alternating Hang Dumbbell Squat Cleans (50\/35)<\/p>\n\n\n\n 20 Double Unders<\/p>\n\n\n\n Tuesday 9\/2\/2025<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n A1. Back Squat, 5×5, building<\/p>\n\n\n\n A2. Feet Elevated Ring Row, 5×5 (Rx+ weighted)<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n 21-15-9<\/p>\n\n\n\n Pull Up (Rx+ C2B)<\/p>\n\n\n\n Thruster (75\/55, Rx+ 95\/55)<\/p>\n\n\n\n Calorie Row<\/p>\n\n\n\n Wednesday 9\/3\/2025<\/strong><\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n A. As many rounds as possible in 18 minutes of:<\/p>\n\n\n\n 25m Sled Push @ 4\/6 plates<\/p>\n\n\n\n 18\/25 Ski Calories<\/p>\n\n\n\n 25 Wall Ball @ 14\/20lb<\/p>\n\n\n\n 18 Russian Kettlebell Sit-ups @ 8\/12kg<\/p>\n\n\n\n B. As many rounds as possible in 18 minutes of:<\/p>\n\n\n\n 100m Front-loaded Carry @ 2×12\/2x16kg<\/p>\n\n\n\n 18\/25 Row Calories<\/p>\n\n\n\n 25m Sandbag Walking Lunges @ 10\/20kg<\/p>\n\n\n\n 18 Half Burpees<\/p>\n\n\n\n <\/p>\n\n\n\n Thursday 9\/4\/2025<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n A1. Single Arm DB\/KB Row, 4 sets of 8-10\/side, building<\/p>\n\n\n\n A2. Snatch Grip Deadlift, 4 sets of 5-7, building<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n 12 minute AMRAP<\/p>\n\n\n\n 4 Alternating Devil’s Press (50\/35)<\/p>\n\n\n\n 6 Toes to Bar<\/p>\n\n\n\n 8 Dumbbell Box Step Over (50\/35, Rx+ 2×50\/35)<\/p>\n\n\n\n Friday 9\/5\/2025<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n A1. Push Press, 5×5, building<\/p>\n\n\n\n A2. Triple Broad Jump, 5 sets<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n Every 90 seconds for 10 Rounds<\/p>\n\n\n\n 5 Hang Power Cleans (95\/65, 115\/75, 135\/95)<\/p>\n\n\n\n 5 Front Squats<\/p>\n\n\n\n 5 Shoulder to Overhead<\/p>\n\n\n\n Saturday 9\/6\/2025<\/strong><\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n For Time:<\/p>\n\n\n\n 1000m Run<\/p>\n\n\n\n 40m Sandbag Walking Lunge @ 20\/30kg<\/p>\n\n\n\n 60m Burpee Broad Jump<\/p>\n\n\n\n 750m Ski<\/p>\n\n\n\n 150m Farmer Carry @ 2×16\/2x24kg<\/p>\n\n\n\n 1000m Run<\/p>\n\n\n\n 150m Farmer Carry @ 2×16\/2x24kg<\/p>\n\n\n\n 750m Row<\/p>\n\n\n\n 60m Burpee Broad Jump<\/p>\n\n\n\n 40m Sandbag Walking Lunge @ 20\/30kg<\/p>\n\n\n\n 1000m Run<\/p>\n","protected":false},"excerpt":{"rendered":" INTERIM WEEK # 1 OF 1 Monday 9\/1\/2025 Strength Accessory: 3 sets A1. Single Leg DB\/KB Deadlift, 5-7\/side, building A2. Cuban Press…<\/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-5496","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\/5496","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=5496"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5496\/revisions"}],"predecessor-version":[{"id":5497,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5496\/revisions\/5497"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5496"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5496"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5496"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}