{"id":5535,"date":"2025-10-05T12:00:00","date_gmt":"2025-10-05T16:00:00","guid":{"rendered":"https:\/\/crossfitnyc.com\/?p=5535"},"modified":"2025-09-27T09:37:59","modified_gmt":"2025-09-27T13:37:59","slug":"weekly-programming-183","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/gym-news\/weekly-programming-183\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

WEEK # 5 OF 6<\/h2>\n\n\n\n

Monday 10\/6\/2025<\/strong><\/p>\n\n\n\n

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

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

A1. Rear Foot Elevated Split Squat, 8-10\/side<\/p>\n\n\n\n

A2. Tall Kneeling See-Saw Press, 8-10, building<\/p>\n\n\n\n

A3. Parallette Tuck Hold, max effort hold<\/p>\n\n\n\n

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

Every 4 minutes for 6 rounds<\/p>\n\n\n\n

5 Deadlift (135\/95, 185\/125)<\/p>\n\n\n\n

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

5 Shoulder to Overhead<\/p>\n\n\n\n

15\/12 Calorie Row<\/p>\n\n\n\n

Tuesday 10\/7\/2025<\/strong><\/p>\n\n\n\n

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

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

A2. Strict Pull Up, 5-4-3-2-1, building<\/p>\n\n\n\n

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

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

3 Overhead Squat (95\/65, 115\/75)<\/p>\n\n\n\n

6 Pull Up (C2B)<\/p>\n\n\n\n

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

Wednesday 10\/8\/2025<\/strong><\/p>\n\n\n\n

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

A. E4MOM x 3 of:<\/p>\n\n\n\n

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

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

B. E4MOM x 3 of:<\/p>\n\n\n\n

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

25 Wall Ball @ 10\/14lb<\/p>\n\n\n\n

C. E4MOM x 3 of:<\/p>\n\n\n\n

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

25 Burpees<\/p>\n\n\n\n

D. E4MOM x 3 of:<\/p>\n\n\n\n

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

20 One Arm Overhead Reverse Lunge @  20\/35<\/p>\n\n\n\n

20 Abmat Sit-ups <\/p>\n\n\n\n

\u00a0<\/em><\/p>\n\n\n\n

Thursday 10\/9\/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: 1 Snatch Pull + 1 Power Snatch<\/p>\n\n\n\n

M6 – M10: 1 Power Snatch + 1 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 Power Snatches, building<\/p>\n\n\n\n

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

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

Friday 10\/10\/2025<\/strong><\/p>\n\n\n\n

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

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

A2. Bent Over Barbell Row, 5 sets of 8-10, across (2.5-5lb heavier than last week)<\/p>\n\n\n\n

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

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

M1: 8-10 Ring Dip<\/p>\n\n\n\n

M2: 8-10 Toes to Bar (Rx+3-5 Bar Muscle Up)<\/p>\n\n\n\n

M3: 12\/10 Calorie Row<\/p>\n\n\n\n

Saturday 10\/11\/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

37m Sled Push @ 3\/5 plates<\/p>\n\n\n\n

750m Row<\/p>\n\n\n\n

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

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

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

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

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

750m Ski<\/p>\n\n\n\n

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

37m Sled Pull @ 2\/4 plates<\/p>\n\n\n\n

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

WEEK # 5 OF 6 Monday 10\/6\/2025 Accessory: 3 sets A1. Rear Foot Elevated Split Squat, 8-10\/side A2. Tall Kneeling See-Saw Press, 8-…<\/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-5535","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\/5535","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=5535"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5535\/revisions"}],"predecessor-version":[{"id":5536,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5535\/revisions\/5536"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5535"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5535"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5535"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}