{"id":5541,"date":"2025-10-26T12:00:00","date_gmt":"2025-10-26T16:00:00","guid":{"rendered":"https:\/\/crossfitnyc.com\/?p=5541"},"modified":"2025-10-20T07:48:43","modified_gmt":"2025-10-20T11:48:43","slug":"weekly-programming-185","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/gym-news\/weekly-programming-185\/","title":{"rendered":"weekly programming"},"content":{"rendered":"\n

Week # 1 of 6<\/h2>\n\n\n\n

Monday 10\/27\/2025<\/strong><\/p>\n\n\n\n

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

A1. Deadlift, 10-8-6-4, building<\/p>\n\n\n\n

A2. Handstand Practice, 4 sets<\/p>\n\n\n\n

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

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

3 Power Cleans (135\/95, Rx+ 185\/125)<\/p>\n\n\n\n

6 Burpees Over Bar<\/p>\n\n\n\n

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

Tuesday 10\/28\/2025<\/strong><\/p>\n\n\n\n

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

A1. Front Squat, 5 sets of 5, building<\/p>\n\n\n\n

A2. Pull Up, 5 sets of 3 (Rx+ Weighted)<\/p>\n\n\n\n

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

4 Rounds<\/p>\n\n\n\n

2:30 minute AMRAP<\/p>\n\n\n\n

7 Chest to Bar Pull Ups<\/p>\n\n\n\n

7 Hang Power Snatch (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n

7 Overhead Squats<\/p>\n\n\n\n

Double Under with remaining time<\/p>\n\n\n\n

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

Wednesday 10\/29\/2025<\/strong><\/p>\n\n\n\n

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

3 Rounds, 90sec \u201cOn\u201d, 30sec \u201cOff\u201d of the following:<\/p>\n\n\n\n

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

Farmer Carry @ 2x 16\/2x24kg<\/p>\n\n\n\n

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

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

Burpees over Box @ 20\/24\u201d<\/p>\n\n\n\n

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

Thursday 10\/30\/2025<\/strong><\/p>\n\n\n\n

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

A1. Supported Single Leg Deadlift, 3 sets of 6-8\/side, building<\/p>\n\n\n\n

A2. Goblet Cyclist Squat, 3 sets of 10-12, building<\/p>\n\n\n\n

A3. Forearm Plank Bodysaw, 3 sets of 8-10<\/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

40 Back Squats (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

30 Deadlifts<\/p>\n\n\n\n

20\/16 Cal Ski Erg\u00a0<\/em><\/p>\n\n\n\n

Friday 10\/31\/2025<\/strong><\/p>\n\n\n\n

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

A1. Bench Press, 3 sets of 10-12, building<\/p>\n\n\n\n

A2. Strict Pull Up, Accumulate 30 reps (Rx+ 21X1)<\/p>\n\n\n\n

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

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

5 Ring Dip<\/p>\n\n\n\n

5 Box Jump (24\/20)<\/p>\n\n\n\n

5\/side Hang Dumbbell Clean and Jerk (50\/35)<\/p>\n\n\n\n

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

Saturday 11\/1\/2025<\/strong><\/p>\n\n\n\n

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

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

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

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

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

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

25m Sled Pull @ 2\/4 plates<\/p>\n\n\n\n

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

Then,<\/p>\n\n\n\n

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

Week # 1 of 6 Monday 10\/27\/2025 Strength: A1. Deadlift, 10-8-6-4, building A2. Handstand Practice, 4 sets Conditioning 5 Rounds Fo…<\/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-5541","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\/5541","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=5541"}],"version-history":[{"count":2,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5541\/revisions"}],"predecessor-version":[{"id":5543,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5541\/revisions\/5543"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5541"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5541"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5541"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}