WEEK OF 10.19.26
***Schedule Change- Sundays HYROX class is now at 8:30am
***Check out the new Explode Merch website https://sand-shirts.square.site/crossfitexplode
This week we will be retesting our 1RMs for Deadlift, Bench Press and Back Squat after completing our latest Wendler 5,3,1 cycle. Use these numbers to measure your progress and establish percentages for our next strength cycle.
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.
MONDAY 10.19.26 “POWER TRIP”
OLYMPIC:
Every 2min for 10min:
2 Squat Clean (building in weight)
METCON:
E4MOM for 20min:
15/12cal Ski
12 Hang Clean…135/95
9 Burpee Box Jump Overs…24/20”
For Slowest Round
TUESDAY 10.20.26 “DEAD RECKONING”
STRENGTH:
Deadlift
Establish a 1RM
METCON:
4 Rounds of:
15/12cal Bike
12 Deadlift…185/125
9 C2B Pull Ups
6 Burpee Bar Touch
1min Rest
For Time
(18min Time Cap)
WEDNESDAY 10.21.26 “ENGINE FAILURE”
CORE VALUES:
3 Rounds of:
20 DB Sit Ups
20 Russian Twists
20 Grasshoppers
30sec Hollow Hold
(9min Cap)
METCON:
30min AMRAP of:
800m Run (50cal Treadmill)
40 Wall Balls…20/14…10’
30/24cal Row
30m Sled Push…225/180
20 DB Snatch…50/35’s
15 Step S DB Walking Lunge…50/35
For Total Reps
THURSDAY 10.22.26 “PRESSURE COOKER”
STRENGTH:
Bench Press
Establish a 1RM
METCON:
E7MOM for 28min:
40/32cal Row
20 S DB Box Step Overs…50/35’s…24/20”
22 HSPU…
For Slowest Round
FRIDAY 10.23.26 “SQUATTER’S RIGHTS”
STRENGTH:
Back Squat
Establish a 1RM
METCON:
21…15…9 of:
Front Squats…135/95
Chest to Bar Pull Ups
Calorie Bike
(After each round 200m Run)
For Time
(16min Time Cap)
SATURDAY 10.24.26 “DOUBLE TROUBLE”
METCON:
With a partner, sharing work:
30min AMRAP of:
60/48cal Row
40 Deadlifts…185/125
30 Burpee Box Jump Overs…24/20”
40 DB Hang CnJ…50/35’s
For Total Reps
*Partners share reps however
SUNDAY 10.25.26 “ROX AND ROLL”
HYROX:
4 Rounds of:
800m Run
500m Ski
30m Sled Push…225/180
20 Wall Balls…20/14…10’
2min Rest
For Time
(45min Time Cap)