WEEK OF 9.16.24
Check out Boxing Coach Bobby Kofroth’s upcoming fight against world champ “Sugar” Shane Mosley September 28th at Harrahs Casino in Chester. Check out our Instagram for how to get tickets. I’ll be in his corner.
**PROGRAM NOTES**
COMING SOON…
EXPLODE CLASSIC
Register HERE
November 9th we will be holding our annual competition. Years past we’ve done the TRIPLES CLASSIC. This year will be a same sex partner competition. There will be an RX, Scaled and Masters Division.
Mark your calendar and grab a friend to compete with or we can always use help from volunteers.
Sign up HERE
**Congrats to everyone who PR’d their lifts last week with the final week of Wendler.
Going forward, we will be incorporating a hybrid strength/body building mini session before our METCON for these next few weeks. It will consist of an initial exercise meant for you to go heavy on. Followed by a few body building sets for specific muscle groups.
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 9.16.24 “BACK END”
STRENGTH:
3×3 Back Squat
21…15…9 of:
Shoulder Press
DB Bench Press
Dips
METCON:
5 Rounds of:
15 Back Squats…135/95
15 Strict Pull Ups
30/20cal Row
2min Rest
For Time
(25min Time Cap)
TUESDAY 9.17.24 “PIG ROAST”
OLYMPIC:
7×1 Snatch Complex
(1 High Hang Squat, 1 Power, 1 Snatch)
METCON:
2 Rounds of:
4min AMRAP of:
24 S. Arm DB Snatch…50/35
15/12cal Ski
1min Rest
4min AMRAP of:
24 HSPU…floor
15/12cal Bike
1min Rest
For Total Reps
WEDNESDAY 9.18.24 “IN SYNCH”
STRENGTH:
3×3 Deadlift
Then:
21…15…9 of:
Strict Pull Up
KB Upright Row
Barbell Curl
METCON:
With a partner complete the following:
*or split reps in half for individual*
50 Synchro Deadlifts…225/155
15 Synchro Bar Facing Buroees
40 Synchro Power Cleans…135/95
15 Synchro Bar Facing Burpees
30 Synchro Front Squats…135/95
15 Synchro Bar Facing Burpees
20 Synchro S2OH…136/95
15 Synchro Bar Facing Burpees
400m Run (both partners together)
For Time
(22min Time Cap)
THURSDAY 9.19.24 “BATTLE BIKES”
OLYMPIC:
7×1 CnJ Complex
(1 High Hang Squat Clean, 1 Power Clean, 1 Clean)
METCON:
5 Rounds of:
1min AMRAP of Bike Cals
1min Rest
Then:
4 Rounds of:
:45sec AMRAP of Bike Cals
:45sec Rest
Then:
3 Rounds of:
:30sec AMRAP of Bike Cals
:30sec Rest
For Total Bike Calories
FRIDAY 9.20.24 “MUSCLE MILL”
STRENGTH:
3×3 Shoulder Press
Then:
21…15…9 of:
Front Rack back step lunge
DB Sit Up
Strict Knees to Chest
METCON:
3 Rounds of:
15 Chest to Bar Pull Ups
15 Dips
(Sub- 12 Ring Muscle Ups)
400m Run
1min Rest
For Time
(16min Time Cap)
SATURDAY 9.21.24 “TIP TOE”
STRENGTH:
Work up to a heavy 15m Reverse Sled Drag
HEAVY METCON:
34…21…13 of:
KB Swings…97/70
Toes to Bar
(60m Reverse Sled Drag, 60m Sled Push…315/225 after each set)
For Time
SUNDAY 9.22.24 “ROXY COTTON”
OLYMPIC:
9×1 Squat Clean (2sec pause at depth)
3×2 Clean n Jerk
7×1 Squat Snatch (2sec pause at depth)
HYROX:
10 Rounds of:
400m Run
12 Wall Balls
12cal Ski
For Time
(46min Time Cap)