WEEK OF 6.29.26
***HOLIDAY SCHEDULE
- No classes Saturday 4th of July
***Check out the new Explode Merch website https://sand-shirts.square.site/crossfitexplode
This week, along with the daily METCON we are continuing with a bit of strength cycle before we get into another cycle of Wendler 5,3,1.
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.
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See you all at the gym💪🏻
MONDAY 6.29.26 “DR EVIL”
STRENGTH:
3×5 Pull Up
3×5 Front Squat
METCON:
E7MOM for 21min:
21 Thrusters…95/65
21 Pull Ups
21 Burpee Over Bar
For Slowest Round
TUESDAY 6.30.26 “SCOTT”
OLYMPIC:
5min EMOM of:
2 Squat Clean + 1 Split Jerk
METCON:
8 Rounds of:
10 HSPU…floor
10 Power Cleans…115/75
10/8cal Bike
For Time
(19min Time Cap)
WEDNESDAY 7.1.26 “MASH 6”
CORE VALUES:
9min AMRAP of:
30 Medball Knees to Chest
30 Grasshoppers
30 Russian Twists
METCON:
13min AMRAP of:
30m DB Walking Lunge…50/35
30 Wall Balls…20/14…10
30m Sled Push…225/180
30/24cal Ski
2min Rest then:
13min AMRAP of:
30 KB Swings…70/53
30 Burpee Bar Touch
30 Toes to Bar
30/24cal Ski
For Total Reps
THURSDAY 7.2.26 “ROOT CANAL”
OLYMPIC:
5min EMOM of:
2 Snatch High Pulls + 1 Squat Snatch
METCON:
3 Rounds of:
50/40cal Bike
2min Rest
50/40cal Row
2min Rest
For Time
(26min Time Cap)
FRIDAY 7.3.26 “DEARLY DEPARTED”
STRENGTH:
3×5 Sumo Deadlift
3×5 Bench Press
METCON:
10 Rounds of:
3 Ring Muscle Ups (sub- weighted chins, BMU or Toes to Rings)
5 Deadlifts…225/155
5 Bench Press…205/125
For Time
(14min Time Cap)
SATURDAY 7.4.26
HAPPY 4th of July!!!
***No Classes today
SUNDAY 7.5.26 “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)