WEEK OF 2.17.25

***NEW CLASS ADDED***

Thursday 7pm HYROX Prep

**EXCUSE THE MESS**

We are currently adding some new strength training machines at Explode for more training options in addition to classes. Please be patient as we figure out the best layout and get all the machines put together.

**FAT8 Concludes 3/3/25. Must “check out” on or before 3/3 to be eligible to win!

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 2.17.24 “INFARCTION”

OLYMPIC:

5×2 Squat Clean

METCON:

5 Rounds of:

2min AMRAP of:

Calorie Row

1min AMRAP of:

Clean n Jerk…155/105

2min Rest

For Total Reps

TUESDAY 2.18.24 “OPEN PREPPER”

STRENGTH:

7…5…3 of:

Heavy S Arm DB Snatch

Weighted Pull Up

METCON:

E5MOM for 25min:

10 Toes to Bar

15 Burpee Box Jumps…24/20”

20 S Arm DB Snatch…50/35

For Slowest Round

WEDNESDAY 2.19.25 “PETER SALAD”

OLYMPIC:

5×2 Squat Snatch

METCON:

4 Rounds of:

25 Snatches…95/65

25 Back Squat…95/65

25/20cal Ski

For Time

(18min Time Cap)

THURSDAY 2.20.25 “THE MECHANIC”

CORE VALUES:

50…40…30…20 of:

Grasshoppers

Sit Ups

Russian Twists

METCON:

3 Rounds of:

24cal Run

1min Rest

24/19cal Bike

1min Rest

24/19cal Row

1min Rest

For Time

(22min Time Cap)

*7:00pm HYROX*

1000M Run

500M Ski

1000M Run

40M Burpee Broad Jump

1000m Run

500M Row

1000M Run

100M Farmer Carry

1000M Run

50 Wall Balls

(40min Time Cap)

FRIDAY 2.21.25 “MINDY”

STRENGTH:

3 Rounds of:

9 Strict Pull Ups

9 Deadlift

12 Bent over DB Row

12 Barbell Curl

METCON:

15 Rounds of:

5 Chest to Bar Pull Ups

10 HR Push Ups

15 S DB Squats…50/35

For Time

(20min Time Cap)

SATURDAY 2.22.25 “SHORTY”

METCON:

27…21…15…9 of:

Bench Press…185/115

Bike Cals (women 21…15…9…6)

Deadlift…225/155

Toes to Bar

For Time

SUNDAY 2.23.25 “ROX A BYE BABY”

HYROX:

E6MOM for 48min:

800m Run (or 3min max effort run)

15m Burpee Broad Jump

15 Wall Balls

For Slowest Round