WEEKLY PROGRAMMING

Week # 2 of 6

Monday 1/13/2025

Strength

Deadlift

Build to a heavy set of 4 then perform an AMRAP with 75% of that weight

Conditioning

3 Rounds

3 minute AMRAP

1-2-3-4-5…

Power Clean (115/75, Rx+ 155/105)

Chest to Bar Pull Up (Rx+ Bar MU)

1:30 Rest

Tuesday 1/14/2025

Strength

Strict Press

Build to a heavy set of 3 then perform an AMRAP push jerk with that same weight

Conditioning

15 minute AMRAP

5 Burpee Box Jump Overs

10 Alternating Hang Dumbbell Clusters (50/35)

15/12 Calorie Row

Wednesday 1/15/2025

Conditioning

E6MOM, move from one cluster to the next.

A. 3 rounds, 21-15-9 reps, of:

  • Offset Push-ups (scale to Push-ups)
  • Row Calories

B. 3 rounds, 21-15-9 reps, of:

  • Double Dumbbell Deadlifts @ 2x16kg/2x24kg (Rx+ 2x24kg/2x32kg)
  • Box Jumps @ 20″/24″

C. 3 rounds, 21-15-9 reps, of:

  • Wall Balls @ 14/20lb
  • Ski Calories

D. 3 rounds, 21-15-9 reps, of:

  • Bike Calories
  • Barbell Sit-ups

E. 3 rounds, 21-15-9 reps, of:

  • 12m Sled Push @ 3/5 plates
  • One Arm Dumbbell Snatch (Rx+ Kettlebell)

Thursday 1/16/2025

Strength

A1. Hang Squat Clean, 3 sets of 2 + 2 Front Squats, building

A2. Gorilla Row, 3 sets of 8-10/side, across

Conditioning

“Nasty Jackie”

1,000m Row

50 Overhead Squats (45/35)

30 Toes to Bar

Friday 1/17/2025

Strength

A1. Back Rack Reverse Lunge, 3 sets of 5/side, across

A2. Push Up, 3 sets of 2 RIR (Rx+ Dumbbell Deficit, Rx++ Feet Elevated on 30 inch box, hands on parallettes, 1 and 1/4 reps)

Conditioning

EMOM for 15

M1: 10 Sumo Deadlifts (135/95, Rx+ 185/125)

M2: 8-10 Handstand Push Ups

M3: 10/8 Calorie Ski Erg

M4: 15 Sit Ups

M5: 10/8 Calorie Bike

Saturday 1/18/2025

Conditioning

Descending Ladder for time:

  • 1500m Run
  • 50m Sled Push/Pull @ 3/5 plates (4 lengths)
  • 50 Overhead Walking Lunge @ 12/16kg
  • 50 Ski Calories
  • 50 Wall Balls
  • 1000m Run
  • 37m Sled Push/Pull @ 3/5 plates (3 lengths)
  • 30 Overhead Walking Lunge @ 12/16kg
  • 30 Ski Calories
  • 30 Wall Balls
  • 500m Run
  • 25m Sled Push/Pull @ 3/5 plates (2 length)
  • 10 Overhead Walking Lunge @ 12/16kg
  • 10 Ski Calories
  • 10 Wall Balls

POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from Crossfit NYC – Flat Iron

learn more about our membership options

Fill out the form below to get started.