{"id":5544,"date":"2025-10-20T07:54:23","date_gmt":"2025-10-20T11:54:23","guid":{"rendered":"https:\/\/crossfitnyc.com\/?p=5544"},"modified":"2025-10-20T07:54:36","modified_gmt":"2025-10-20T11:54:36","slug":"weekly-programming-186","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/gym-news\/weekly-programming-186\/","title":{"rendered":"weekly programming"},"content":{"rendered":"\n

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

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

Monday 10\/20\/2025<\/strong><\/p>\n\n\n\n

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

A1. Devils Press, 4 sets of 3, building<\/p>\n\n\n\n

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

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

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

5 Power Clean and Jerk (135\/95, 185\/125)<\/p>\n\n\n\n

5 Burpee Box Jump Over<\/p>\n\n\n\n

Rest 1 minute b\/w rounds<\/p>\n\n\n\n

Tuesday 10\/21\/2025<\/strong><\/p>\n\n\n\n

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

A1. Front Squat, 3 sets of 10, building<\/p>\n\n\n\n

A2. Pendlay Row, 3 sets of 8-10, building<\/p>\n\n\n\n

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

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

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

100 Air Squats<\/p>\n\n\n\n

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

Wednesday 10\/22\/2025<\/strong><\/p>\n\n\n\n

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

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

15 Double Kettlebell Thrusters @ 2×12\/2x16kg<\/p>\n\n\n\n

30 Burpees<\/p>\n\n\n\n

30\/45 Row Calories<\/p>\n\n\n\n

\u2026then, 2 rounds of:<\/p>\n\n\n\n

15m Sled Push @ 4\/6 plates<\/p>\n\n\n\n

30 Russian Kettlebell Swings @ 12\/16kg<\/p>\n\n\n\n

45 Abmat Sit-ups<\/p>\n\n\n\n

\u2026then, 2 rounds of:<\/p>\n\n\n\n

15 Box Getovers @ 30\u201d\/40\u201d<\/p>\n\n\n\n

30 Jumping Pull-ups<\/p>\n\n\n\n

30\/45 Ski Calories<\/p>\n\n\n\n

\u2026then, 2 rounds of:<\/p>\n\n\n\n

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

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

45 DB Hang Power Snatch @ 20\/35lb<\/p>\n\n\n\n

Thursday 10\/23\/2025<\/strong><\/p>\n\n\n\n

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

Sumo Deadlift<\/p>\n\n\n\n

5 sets of 5, building<\/p>\n\n\n\n

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

30-25-20-15<\/p>\n\n\n\n

Russian Kettlebell Swing<\/p>\n\n\n\n

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

Friday 10\/24\/2025<\/strong><\/p>\n\n\n\n

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

A1. Bench Press, 4 sets of 6-8, building<\/p>\n\n\n\n

A2. Strict Pull Up, 4 sets of 6-8 (Rx+ Tempo 21X1)<\/p>\n\n\n\n

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

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

5 Burpee<\/p>\n\n\n\n

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

10 Walking Lunges (Rx+ 2×50\/35)\u00a0<\/em><\/p>\n\n\n\n

Saturday 10\/25\/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

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

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

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

1500m Run<\/p>\n\n\n\n

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

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

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

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

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

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

Interim Week # 1 of 1 Monday 10\/20\/2025 Strength A1. Devils Press, 4 sets of 3, building A2. Handstand Practice, 4 sets Conditioni…<\/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-5544","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\/5544","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=5544"}],"version-history":[{"count":2,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5544\/revisions"}],"predecessor-version":[{"id":5546,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5544\/revisions\/5546"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5544"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5544"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5544"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}