{"id":5538,"date":"2025-10-12T12:00:00","date_gmt":"2025-10-12T16:00:00","guid":{"rendered":"https:\/\/crossfitnyc.com\/?p=5538"},"modified":"2025-10-06T07:49:33","modified_gmt":"2025-10-06T11:49:33","slug":"weekly-programming-184","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/gym-news\/weekly-programming-184\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

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

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

Monday 10\/13\/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

22 minute running clock<\/p>\n\n\n\n

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

5 Deadlifts (95\/65, 115\/75)<\/p>\n\n\n\n

3 Power Snatches (95\/65, 115\/75)<\/p>\n\n\n\n

8 Bar Facing Burpees<\/p>\n\n\n\n

Rest 2 minutes<\/p>\n\n\n\n

1,000\/800m Row<\/p>\n\n\n\n

with the remaining time:<\/p>\n\n\n\n

Find a 1 rep max Power Snatch<\/p>\n\n\n\n

Tuesday 10\/14\/2025<\/strong><\/p>\n\n\n\n

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

A1. Back Squat, Build to a 3 Rep Max<\/p>\n\n\n\n

A2. Strict Pull Up, Build to a 5 Rep Max<\/p>\n\n\n\n

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

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

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

5 Hang Squat Clean (135\/95, 185\/125)<\/p>\n\n\n\n

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

Toes to Bar w\/ remaining time (Rx+ Bar Muscle Up)<\/p>\n\n\n\n

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

Wednesday 10\/15\/2025<\/strong><\/p>\n\n\n\n

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

For time:<\/p>\n\n\n\n

A. 3 Rounds of:<\/p>\n\n\n\n

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

20 Burpees<\/p>\n\n\n\n

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

then\u2026<\/p>\n\n\n\n

B. 3 Rounds of:<\/p>\n\n\n\n

25 Wall Balls @ 14\/20lb<\/p>\n\n\n\n

20 Russian KB Swings @ 16\/24kg<\/p>\n\n\n\n

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

then\u2026<\/p>\n\n\n\n

C. 3 Rounds of:<\/p>\n\n\n\n

25 Step-ups @ 20\/24\u201d<\/p>\n\n\n\n

20 KB Sumo Deadlift High Pull @ 16\/24<\/p>\n\n\n\n

15 Russian KB Sit-ups @ 8\/12kg<\/p>\n\n\n\n

Thursday 10\/16\/2025<\/strong><\/p>\n\n\n\n

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

A. EMOM 30<\/p>\n\n\n\n

M1 – M5: 1 Muscle Snatch<\/p>\n\n\n\n

M6 – M10: 1 Power Snatch<\/p>\n\n\n\n

M11 – M15: 1 Power Snatch + 1 Overhead Squat<\/p>\n\n\n\n

M16 – M30: 1 Squat Snatch<\/p>\n\n\n\n

Friday 10\/17\/2025<\/strong><\/p>\n\n\n\n

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

A1. Strict Press, Build to a 3 Rep Max<\/p>\n\n\n\n

A2. Bent Over Barbell Row, 5 sets of 8-10, building<\/p>\n\n\n\n

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

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

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

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

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

Saturday 10\/18\/2025<\/strong><\/p>\n\n\n\n

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

For time:<\/p>\n\n\n\n

4 Rounds for time:<\/p>\n\n\n\n

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

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

40m Burpee Broad Jump<\/p>\n\n\n\n

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

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

100m Farmer Carry @ 2×16\/2x24kg<\/p>\n\n\n\n

then\u2026.<\/p>\n\n\n\n

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

Week # 6 of 6 Monday 10\/13\/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-5538","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\/5538","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=5538"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5538\/revisions"}],"predecessor-version":[{"id":5539,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5538\/revisions\/5539"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5538"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5538"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5538"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}