WEEK OF 1.12.26

Currently in addition to the daily METCON we are in a STRENGTH cycle. Throughout the week we will be using Back Squat, Deadlift, Bench Press and Shoulder Press followed by an Auxiliary movement. We will be progressing from lighter weight, higher Reps to heavier weight and lower reps. Go as heavy as possible during working sets so the last two reps are difficult. As always, form is paramount!

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 1.12.26 “CHEETAH”

STRENGTH:

3×8 Front Squat

3×12 Back Step Lunge

METCON:

40cal Run

then:

5 Rounds of:

15 Hang Snatches…95/65

20 Back Squat…95/65

then:

30cal Run

For Time

(16min Time Cap)

TUESDAY 1.13.26 “FIRE STORM”

OLYMPIC:

Work up to a heavy CnJ

METCON:

27…21…15…9 of:

Burpee Bar Touch

Chest to Bar Pull Ups

Calorie Bike

(2min Rest after each Round)

For Time

(20min Time Cap)

WEDNESDAY 1.14.26 “AQUA LUNG”

STRENGTH:

3×8 Close Grip Bench Press

3×12 Skull Crushers

METCON:

Every 7min for 21min:

33/26cal Row

60m Sled Push…180/135

33 Wall Balls…20/14…10’

For Slowest Round

THURSDAY 1.15.26 “ERYTHROPOIETIN”

STRENGTH:

3×8 Weighted Chin Ups

3×8 S Arm Db Row

METCON:

E4MOM for 24min:

Alter between:

50/40cal Bike

50/40cal Ski

For Slowest Round

FRIDAY 1.16.26 “OPEN PREP”

STRENGTH:

3×8 Deadlift

3×12 DB Hammer Curl

METCON:

2 Rounds of:

150 Double Unders

50 S DB Box Step Ups…50/35…24/20”

40 S DB Clean n Jerk…50/35

30 Toes to Bar

20 Pull Ups (sub- 10 RMU)

For Time

(19min Time Cap)

SATURDAY 1.17.26 “HAPPY PLACE”

10 Rounds of:

12/9cal Ski

6 Burpee Box Jumps…24/20”

10 Deadlifts…185/125

10 Bench Press…135/85

For Time

SUNDAY 1.18.26 “BUTCHER ROX“

HYROX:

5 Rounds of:

30m Sled Rope Drag…270/225

30m Sled Push…270/225

800m Run

22 Wall Balls…20/14…10

2min Rest

For Time

(45min Time Cap)