{"id":5547,"date":"2025-11-02T12:00:00","date_gmt":"2025-11-02T16:00:00","guid":{"rendered":"https:\/\/crossfitnyc.com\/?p=5547"},"modified":"2025-10-24T16:59:53","modified_gmt":"2025-10-24T20:59:53","slug":"weekly-programming-187","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/gym-news\/weekly-programming-187\/","title":{"rendered":"weekly programming"},"content":{"rendered":"\n

Week # 2 of 6<\/h2>\n\n\n\n

Monday 11\/3\/2025<\/strong><\/p>\n\n\n\n

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

A1. Deadlift, 9-7-5-3, building<\/p>\n\n\n\n

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

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

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

2 Wall Walks (Rx+ 1 Square Lap HS Walk)<\/p>\n\n\n\n

10 Ground to Overhead (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n

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

Tuesday 11\/4\/2025<\/strong><\/p>\n\n\n\n

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

A1. Front Squat, 5 sets of 5, across (AMRAP set 5)<\/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

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

5 Toes Bar (Rx+ 2 Bar Muscle Up)<\/p>\n\n\n\n

5 Hang Squat Clean (115\/75, Rx+ 155\/105)<\/p>\n\n\n\n

10\/8 Calorie Row<\/p>\n\n\n\n

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

Wednesday 11\/5\/2025<\/strong><\/p>\n\n\n\n

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

A. As many rounds + reps as possible in 10 minutes of:<\/p>\n\n\n\n

1500m Ski (8min cap)<\/p>\n\n\n\n

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

B. As many rounds + reps as possible in 10 minutes of:<\/p>\n\n\n\n

70 Russian Kettlebell vSwings @ 16\/24kg<\/p>\n\n\n\n

100m Sandbag Walking Lunge @ 10\/20kg<\/p>\n\n\n\n

C. As many rounds + reps as possible in 10 minutes of:<\/p>\n\n\n\n

70 Burpees<\/p>\n\n\n\n

20 Box Get Overs @ 30\u201d\/40\u201d<\/p>\n\n\n\n

D. As many rounds + reps as possible in 10 minutes of:<\/p>\n\n\n\n

1500m Row (8 min cap)<\/p>\n\n\n\n

50 Wall Balls @ 10\/14<\/p>\n\n\n\n

Thursday 11\/6\/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

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

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

20 Alternating Dumbbell Snatches (50\/35)<\/p>\n\n\n\n

20 Box Step Ups (24\/20) (Rx+ 50\/35)<\/p>\n\n\n\n

20 Sit Ups<\/p>\n\n\n\n

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

note: pick up where you left off<\/p>\n\n\n\n

Friday 11\/7\/2025<\/strong><\/p>\n\n\n\n

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

A1. Bench Press, 4×8-10, building<\/p>\n\n\n\n

A2. Strict Pull Up, Accumulate 32 reps (Rx+ 21X1)<\/p>\n\n\n\n

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

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

5 Ring Row (Rx+ Feet Elevated)<\/p>\n\n\n\n

5 Hang Muscle Clean (95\/65, Rx+ 115\/75)<\/p>\n\n\n\n

5 Push Press (Rx+ Strict Press)<\/p>\n\n\n\n

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

Saturday 11\/8\/2025<\/strong><\/p>\n\n\n\n

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

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

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

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

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

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

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

50m Sled Pull @ 2\/4<\/p>\n\n\n\n

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

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

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

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

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

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

Week # 2 of 6 Monday 11\/3\/2025 Strength: A1. Deadlift, 9-7-5-3, building A2. Handstand Practice, 4 sets Conditioning 12 minute AMR…<\/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-5547","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\/5547","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=5547"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5547\/revisions"}],"predecessor-version":[{"id":5548,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5547\/revisions\/5548"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5547"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5547"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5547"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}