WEEK OF 11.3.25
WEEK OF 11.3.25
Currently we are in a 12 week functional hypertrophy (BUILDER) cycle. We will be doing this before the daily metcon on Monday, Wednesday and Friday. Remember, with the BUILDER all reps should be slow and controlled focusing on full ROM and getting a stretch and on squeeze at the beginning and end of the movement.
Tuesdays and Thursdays we will be brushing up on some OLYMPIC Lifting.
My goal in programming and your goal as an athlete should always align under the concept of CONSISTENCY. Workout and train always with the intention that it is better to train tomorrow than it is to win today.
If you ever have any questions about programming and our intentions, please reach out.
FOLLOW the INSTAGRAM @crossfitexplode
See you all at the gym💪🏻
MONDAY 11.3.25 “ICE CUBE”
BUILDER:
3 Rounds of:
15 Strict Pull Ups
15 Barbell Bent Over Row
15 DB Curls
METCON:
5 Rounds of:
12 Double DB Step Ups…50/35’s
24/19cal Ski
1min Rest
For Time
(17min Time Cap)
TUESDAY 11.4.25 “PANIC ATTACK”
OLYMPIC:
6min EMOM of:
1 Squat Clean + Jerk
METCON:
E4MOM for 20min:
15 Thrusters…95/65
15 Chest to Bar Pull Ups
15 Burpee Over Bar
For Slowest Round
WEDNESDAY 11.5.25 “POP ROX”
BUILDER:
3 Rounds of:
15 Close Grip Bench
15 Dips
METCON:
3 Rounds of:
60m Sled Rope Drag…225/180
60m Sled Push…225/180
40 Wall Balls…20/14…10
2min Rest
For Time
(25min Time Cap)
THURSDAY 11.6.25 “LACTATION CONSULT”
OLYMPIC:
6min EMOM of:
2 Squat Snatches
METCON:
E3MOM for 21min:
15/12cal Ski
15/12cal Bike
For Slowest Round
FRIDAY 11.7.25 “COSSACK”
BUILDER:
3 Rounds of:
15 Shoulder Press
15 Cossack Squat
METCON:
E4MOM for 20min:
15 Toes to Bar
12 Snatches…135/95
9 Back Squat…135/95
For Slowest Round
SATURDAY 11.8.25 “GPP”
27…21…15…9 of:
HSPU…floor (sub Bench Press…135/85)
Power Clean…135/95
Calorie Row
For Time
SUNDAY 11.9.25 “SMALL ROX”
HYROX:
5 Rounds of:
200m Run
30m Burpee Broad Jump
Then:
5 Rounds of:
200m Row
10m Walking Lunge
Then:
5 Rounds of:
200m Ski
20 Wall Balls
Then:
5 Rounds of:
200m Run
30m Sled Push…225/180
For Time
(52min Time Cap)