WEEK OF 12.29.25

**HOLIDAY SCHEDULE:

Tuesday 12/30/25- Normal Schedule

Wednesday 12/31/25- New Years Eve 9am and 10am CLASS ONLY

Thursday 1/1/26- New Years Day NO MORNING CLASSES. 12pm, 5pm and 6pm

Friday 1/2/26- Normal Schedule

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 12.29.25 “ANGEL”

OLYMPIC:

E2MOM for 6min:

2 Clean High Pull + 1 Clean

METCON:

E3MOM for 21min:

7 Clean n Jerks…155/105

7 Burpee Over Bar

7 Chest to Bar Pull Ups

For Slowest Round

TUESDAY 12.30.25 “BIG TOP”

BUILDER:

3 Rounds of:

8 Close Grip Bench

8 Shoulder Press

E7MOM for 21min of:

30 DB Bench Press…50/35’s

30 KB Swings…70/53

30/22cal Row

For Slowest Round

WEDNESDAY 12.31.25 “2026”

**9am and 10am Class Only

2 Rounds of:

50cal Run

50/40cal Ski

50 Snatch…95/55

50 HSPU…25’s

50/40cal Row

For Time

(30min Time Cap)

THURSDAY 1.1.26 “HAPPY NEW YEAR”

**12pm, 5pm and 6pm Class Only**

BUILDER:

3 Rounds of:

8 Weighted Pull Ups

8 Bent Over Row

METCON:

5 Rounds of:

18 Pull Ups (sub- 6 BMU)

18 Wall Balls…20/14…10

60m Sled Push…180/135

2min Rest

For Time

(23min Time Cap)

FRIDAY 1.2.26 “NEW YOU”

BUILDER:

3 Rounds of:

8 Cossack Squats

8 Back Step Lunges

E4MOM for 20min:

15 S2OH…115/75

30/22cal Bike

For Slowest Round

SATURDAY 1.3.26 “PREPARATION”

7 Rounds of:

8 Deadlift…225/155

8 Toes to bar

8 Hang Clean…135/95

8 Back Squat…135/95

(20min Time Cap)

SUNDAY 1.4.26 “ROX STEADY“

HYROX:

2 Rounds of:

400m Run

1000m Row

400m Run

40 Heavy Wall Balls

400m Run

1000m Ski

120m Sled Push…315/225

4min Rest

For Time

(45min Time Cap)