WEEK OF 2.9.26
Hyrox Strong SIM Saturday. No classes. Be sure to sign up 9-11am start times! No RUNNING!!
Deadline to register is Monday Feb 9th, 9pm!
Use QR Code on flyers at the gym or go to Explode Fitness Instagram
Check out the QR codes in the gym or Explode fitness Instagram
Volunteers needed, contact Dominic or Nicole
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 2.9.26 “BIRD CAGE”
STRENGTH:
4×4 Back Squat
3×8 Bulgarian Split Squat
METCON:
Every 4min for 20min:
9 Toes to Bar
7 Pull Ups
5 Chest to Bar Pull Ups
3 Bar Muscle Ups
21cal Treadmill Run
For Slowest Round
(Sub- 9 Knees to Chest, 12 Pull Ups)
TUESDAY 2.10.26 “BEEF JERKY”
OLYMPIC:
5min EMOM of:
2 Hang Squat Clean
1 Split Jerk
(If you are comfortable with the technique and mobility work up to a heavy complex. If we are still working on technique and mobility, use a light weight for this EMOM)
METCON:
4min AMRAP of:
32/25cal Row
10 Burpee over Bar
Remainder of time Clean n Jerk…135/95
2min Rest
4min AMRAP of:
32/25cal Row
10 Burpee over Bar
Remainder of time Clean n Jerks…185/125
2min Rest
4min AMRAP of:
32/25cal Row
10 Burpee over Bar
Remainder of time Clean n Jerks…225/155
For Total Reps of CnJ
WEDNESDAY 2.11.26 “LEGGINS”
STRENGTH:
4×4 Close Grip Bench Press
3×8 Dip
METCON:
Every 7min for 21min:
60m Sled Push…180/135
40 Wall Balls…20/14…10
30/24cal Bike
For Slowest Round
THURSDAY 2.12.26 “MECHANICAL BULL”
STRENGTH:
4×4 Weighted Chin Ups
3×8 Bent Over Row
METCON:
3 Rounds of:
:40sec AMRAP of Bike Calories
1:20min Rest
:40sec AMRAP of Row Calories
1:20min Rest
:40sec AMRAP of Treadmill Calories
2:20min Rest
For Total Calories
FRIDAY 2.13.26 “OPEN 25.3”
STRENGTH:
4×4 Deadlift
3×12 DB Bent Over Row
METCON:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts…225/155
5 wall walks
25 cleans…135/85
5 wall walks
25 snatches…95/65
5 wall walks
50-calorie row
For Time
(20min Time Cap)
SATURDAY 2.14.26 “HYROX SIM”
**NO CLASSES**
Be sure to sign up 9-11am start times! No RUNNING!!
SUNDAY 2.15.26 “ROX SAUCE“
HYROX:
10 Rounds of:
100m Ski
(2) 30m Shuttle Touch
Then:
10 Rounds of:
100m Row
(2) 30m Shuttle Touch
3min Rest then:
1mile Run
60m Burpee Broad Jump
60m Farmers Carry
60m Walking Lunge
400m Run
60 Wall Balls
For Time
(45min Time Cap)