WEEK OF 10.5.26

***CHECK OUT THE NEW LAYOUT

***Schedule Change- Sundays HYROX class will be moved from 9:30am to 8:30am

***Check out the new Explode Merch website https://sand-shirts.square.site/crossfitexplode

Currently along with the daily METCON we are in a phase of Wendler 5,3,1. This is the best way I’ve found to build strength while keeping up with all the other aspects of fitness.

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 10.5.26 “CINCO”

OLYMPIC:

3x3 Snatch

METCON:

5 Rounds of:

21/17cal Ski

15 Snatch…115/75

9 Burpee Bar Touch

1min Rest

For Time

(22min Time Cap)

TUESDAY 10.6.26 “EXCITE BIKE”

STRENGTH:

Bench Press

70% x 3

80% x 3

90% x 3 plus

METCON:

E5MOM for 20min:

15/12cal Bike

12 DB Hang Cleans…50/35’s

12m DB Walking Lunge…50/35’s (bike to the rig)

12 Toes to Bar

For Slowest Round

WEDNESDAY 10.7.26 “THE PURGE”

CORE VALUES:

27…21…15…9 of:

Db Sit Ups

Russian Twists

Grasshoppers

(8min Cap)

METCON:

30min AMRAP of:

50 Wall Balls…20/14…10

50cal Run (or 800m outside)

25 Burpee Box Jump Over…20/24”

50/40cal Row

50 KB Swings…70/53

For Total Reps

THURSDAY 10.8.26 “TAXIDERMY”

STRENGTH:

Deadlift:

70% x 3

80% x 3

90% x 3 plus

METCON:

3 Rounds of:

9 Wall Walks

21 Deadlifts…225/155

100 Double Unders

For Time

(15min Time Cap)

FRIDAY 10.9.26 “OMEGA FRAN”

STRENGTH:

Back Squat

70% x 3

80% x 3

90% x 3 plus

METCON:

27…21…15…9 of:

Thrusters…115/75

Chest to Bar Pull Ups

Box Jump Overs…24/20”

For Time

(20min Time Cap)

SATURDAY 10.10.26 “GIPSY ROAD”

METCON:

With a partner, sharing work:

2 Rounds of:

200m Sled Push…135/90

20 Devils Press…50/35’s

100/80cal Row

100 HSPU’s…floor

400m Run

For Total Reps

*Partners share reps however

SUNDAY 10.11.26 “ROX SAUCE”

HYROX:

10 Rounds of:

100m Ski

(2) 30m Shuttle Touch (bikes to wall is 15m)

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)