{"id":5505,"date":"2025-09-21T12:00:00","date_gmt":"2025-09-21T16:00:00","guid":{"rendered":"https:\/\/crossfitnyc.com\/?p=5505"},"modified":"2025-09-14T12:25:18","modified_gmt":"2025-09-14T16:25:18","slug":"weekly-programming-181","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/gym-news\/weekly-programming-181\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 3 of 6<\/h2>\n\n\n\n

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

Monday 9\/22\/2025<\/strong><\/p>\n\n\n\n

Accessory:<\/em><\/p>\n\n\n\n

3 sets<\/p>\n\n\n\n

A1. Dual KB Sumo Deadlift, 8-10, building<\/p>\n\n\n\n

A2. Dumbbell Lateral Raise, 8-10, building<\/p>\n\n\n\n

A3. Plate Sit Up, 10-12, building<\/p>\n\n\n\n

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

14 minute Partner AMRAP<\/p>\n\n\n\n

5\/4 Cal Bike<\/p>\n\n\n\n

5 Power Cleans (115\/75, 155\/105)<\/p>\n\n\n\n

5\/4 Cal Ski<\/p>\n\n\n\n

note: “I go – you go”<\/p>\n\n\n\n

3 minute Rest<\/p>\n\n\n\n

14 minute Partner AMRAP<\/p>\n\n\n\n

24 Single Arm Devils Press (50\/35)<\/p>\n\n\n\n

24\/20 Calorie Row<\/p>\n\n\n\n

note: split reps evenly <\/em><\/p>\n\n\n\n

Tuesday 9\/23\/2025<\/strong><\/p>\n\n\n\n

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

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

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

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

30-20-10<\/p>\n\n\n\n

Overhead Squat (45\/55, Rx+ 75\/55)<\/p>\n\n\n\n

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

Double Under x3<\/p>\n\n\n\n

Wednesday 9\/24\/2025<\/strong><\/p>\n\n\n\n

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

A. As many rounds + reps as possible in 7 minutes of:<\/p>\n\n\n\n

50 Wall Ball @ 14\/20<\/p>\n\n\n\n

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

B. As many rounds +. reps as possible in 7 minutes of:<\/p>\n\n\n\n

50 Burpees<\/p>\n\n\n\n

15\/20 Row Calories<\/p>\n\n\n\n

C. As many rounds + reps as possible in 7 minutes of:<\/p>\n\n\n\n

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

15\/20 Ski Calories<\/p>\n\n\n\n

D. As many rounds + reps as possible in 7 minutes of:<\/p>\n\n\n\n

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

15\/20 Bike Calories<\/p>\n\n\n\n

Thursday 9\/25\/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 w\/ 1 Second Pause off the floor + Hang Power Snatch<\/p>\n\n\n\n

M6 – M10: Power Snatch w\/ 1 Second Pause above the knee + Overhead Squat<\/p>\n\n\n\n

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

B. Every 90 sec for 5 rounds<\/p>\n\n\n\n

2 Muscle Snatches, building<\/p>\n\n\n\n

C. Every 2 minutes for 5 rounds<\/p>\n\n\n\n

2 Snatch Deadlift w\/ 1 second pause off the floor, building<\/p>\n\n\n\n

Friday 9\/26\/2025<\/strong><\/p>\n\n\n\n

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

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

A2. Bent Over Barbell Row, 5 sets of 8, across (2.5-5lb heavier than last week)<\/p>\n\n\n\n

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

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

50\/40 Calorie Row<\/p>\n\n\n\n

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

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

50\/40 Calorie Row<\/p>\n\n\n\n

Saturday 9\/27\/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 Wall Balls @ 14\/20lb<\/p>\n\n\n\n

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

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

60m Burpee Broad Jump<\/p>\n\n\n\n

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

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

25m Sled Push @ 4\/6 plates<\/p>\n\n\n\n

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

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

60m Sandbag Walking Lunge @ 10\/20kg<\/p>\n\n\n\n

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

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

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

50 Wall Ball @ 14\/20lb
<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 3 of 6 Monday 9\/22\/2025 Accessory: 3 sets A1. Dual KB Sumo Deadlift, 8-10, building A2. Dumbbell Lateral Raise, 8-10, build…<\/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-5505","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\/5505","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=5505"}],"version-history":[{"count":2,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5505\/revisions"}],"predecessor-version":[{"id":5507,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5505\/revisions\/5507"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5505"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5505"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5505"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}