WEEK OF 2.2.26
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 2.2.26 “TOTAL BODY BAR”
STRENGTH:
3×6 Front Squat
3×8 Cossack Squat
METCON:
27…21…15…9 of:
Hang Cleans…95/65
S2OH…95/65
Back Squat…95/65
For Time
(15min Time Cap)
TUESDAY 2.3.26 “ROWMAGEDDON”
OLYMPIC:
Work up to a heavy Snatch
METCON:
2 Rounds of:
7min AMRAP of:
50/40cal Row
30 Deadlifts…185/125
20 Burpee Over Bar
3min Rest
For Total Reps
WEDNESDAY 2.4.26 “DEEP FREEZE”
STRENGTH:
3×6 Bench Press
3×12 Banded Tricep Ext
METCON:
Every 7min for 21min:
60m Sled Push…180/135
20 Toes to Bar
30 Wall Balls…20/14…10
30/24cal Ski
For Slowest Round
THURSDAY 2.5.26 “EXHALATION”
STRENGTH:
3×6 Weighted Pull Ups
3×8 Bent Over Row
METCON:
8 Rounds of:
:30sec AMRAP Bike Calories
1:30min Rest
1min AMRAP of Row Calories
1min Rest
For Total Calories
FRIDAY 2.6.26 “SPRING BREAK”
STRENGTH:
3×6 Sumo Deadlift
3×12 KB Upright Row
METCON:
5 Rounds of:
50 Double Unders
20 HSPU…floor
15 Box Jump Overs…24/20”
10 Burpee Bar Touch
For Time
(18min Time Cap)
SATURDAY 2.7.26 “HOT WHEELS”
10 Rounds of:
5 Clean n Jerks…185/125 (Heavy)
12/9cal Bike
10 Strict Pull Ups (sub- 3 RMU)
For Time
SUNDAY 2.8.26 “ROX A BYE BABY“
HYROX:
E6MOM for 48min:
800m Run (or 3min max effort run)
15m Burpee Broad Jump
15 Wall Balls
For Slowest Round