{"id":5498,"date":"2025-09-07T12:00:00","date_gmt":"2025-09-07T16:00:00","guid":{"rendered":"https:\/\/crossfitnyc.com\/?p=5498"},"modified":"2025-08-30T11:37:30","modified_gmt":"2025-08-30T15:37:30","slug":"weekly-programming-179","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/gym-news\/weekly-programming-179\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

WEEK # 1 OF 6<\/h2>\n\n\n\n

Monday 9\/8\/2025<\/strong><\/p>\n\n\n\n

Accessory:<\/em><\/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, 8-10, building<\/p>\n\n\n\n

A3. Hanging Leg Raise, max reps<\/p>\n\n\n\n

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

“Frenemy”<\/p>\n\n\n\n

3 Rounds<\/p>\n\n\n\n

F1: 500\/400m Row<\/p>\n\n\n\n

F2: AMRAP<\/p>\n\n\n\n

5 Push Ups<\/p>\n\n\n\n

5 Burpees<\/p>\n\n\n\n

10 Alternating Single Arm RKBS (24\/16, 28\/20)<\/p>\n\n\n\n

Note: pick up where you left off<\/p>\n\n\n\n

2 minute rest<\/p>\n\n\n\n

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

60 Power Cleans (95\/65, 115\/75)<\/p>\n\n\n\n

60 Thrusters <\/p>\n\n\n\n

Tuesday 9\/9\/2025<\/strong><\/p>\n\n\n\n

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

A1. Back Squat, 5-3-1, building, 5-5 across<\/p>\n\n\n\n

A2. Strict Pull Up, 5 sets of 5 (Rx+ weighted)<\/p>\n\n\n\n

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

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

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

9\/7 Calorie Row<\/p>\n\n\n\n

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

Wednesday 9\/10\/2025<\/strong><\/p>\n\n\n\n

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

A. E5MOM x 2:<\/p>\n\n\n\n

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

150m Farmer Carry @ 2×16\/2x24kg*<\/p>\n\n\n\n

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

B. E5MOM x 2:<\/p>\n\n\n\n

250m Ski*<\/p>\n\n\n\n

25 Goblet Reverse Lunges @ 12\/16kg<\/p>\n\n\n\n

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

C. E5MOM x 2:<\/p>\n\n\n\n

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

25 Abmat Sit-ups <\/p>\n\n\n\n

15 Double Dumbbell Thrusters @ 2×20\/2x35lb<\/p>\n\n\n\n

D. E5MOM x 2:<\/p>\n\n\n\n

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

25 Gorilla Row @ 2×16\/2x24kg<\/p>\n\n\n\n

15 Bike Calories*<\/p>\n\n\n\n

Thursday 9\/11\/2025<\/strong><\/p>\n\n\n\n

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

A. EMOM for 15<\/p>\n\n\n\n

M1 – M5: Snatch Pull + Hang Power Snatch<\/p>\n\n\n\n

M6 – M10: Power Snatch + Overhead Squat<\/p>\n\n\n\n

M11 – M15: Squat Snatch, building<\/p>\n\n\n\n

B. Every 2 minutes for 4 rounds<\/p>\n\n\n\n

3 Overhead Squats, building<\/p>\n\n\n\n

C. Every 2 minutes for 4 rounds<\/p>\n\n\n\n

4 Snatch Pulls, building<\/p>\n\n\n\n

Friday 9\/12\/2025<\/strong><\/p>\n\n\n\n

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

A1. Strict Press, 5-3-1, building, 5-5 across<\/p>\n\n\n\n

A2. Bent Over Barbell Row, 5 sets of 8, building<\/p>\n\n\n\n

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

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

5 Deadlift (115\/75, 155\/75)<\/p>\n\n\n\n

5 Hang Power Clean<\/p>\n\n\n\n

5 Push Up (Rx+ Strict Ring Dip)<\/p>\n\n\n\n

5 Pull Up (Rx+ 2 Bar Muscle Ups)<\/p>\n\n\n\n

Saturday 9\/13\/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

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

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

75m Sled Push\/Pull @ 3\/5 plates<\/p>\n\n\n\n

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

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

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

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

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

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

1000m Run
<\/p>\n","protected":false},"excerpt":{"rendered":"

WEEK # 1 OF 6 Monday 9\/8\/2025 Accessory: 3 sets A1. Single Leg DB\/KB Deadlift, 5-7\/side, building A2. Cuban Press, 8-10, building …<\/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-5498","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\/5498","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=5498"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5498\/revisions"}],"predecessor-version":[{"id":5499,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5498\/revisions\/5499"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5498"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5498"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5498"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}