WEEK OF 2.24.25
***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 2.24.24 “THRUST FALL”
STRENGTH:
5min EMOM of:
2 Squat Clean Thrusters
METCON:
Every 5min for 20min:
30/25cal Row
15 Thrusters…115/75
For Slowest Round
TUESDAY 2.25.24 “GROUCHO”
STRENGTH:
5min EMOM of:
Take 8mins to work up to 2 TnG Snatches
METCON:
Every 3min for 21min:
15/12cal Bike
7 Snatches…135/95
For Slowest Round
WEDNESDAY 2.26.25 “BLACK DIAMOND”
STRENGTH:
Every 2min for 8min:
5 Weighted Pull Ups
5 Bench Press
METCON:
3 Rounds of:
4 Rounds of “Cindy”
27/19cal Ski
1min Rest
For Time
(17min Time Cap)
THURSDAY 2.27.25 “CHECK VALVE”
STRENGTH:
Every 2min for 10min:
8 Deadlifts
10 S Arm DB Row
METCON:
27…21…15…9 of:
Bike Cals
Row Cals
3min Rest then:
27…21…15…9 of:
Run Cals
Ski Cals
For Time
(21min Time Cap)
*7:00pm HYROX*
3 Rounds of:
400M Run
25 Wall Balls (20/10,14/9)
300M Ski
*Rest 2min
2 Rounds of:
800M Run
30M Walking Lunge (40/20)
400M Row
*Rest 2 min
1200M Run
40M Burpee Board jump
500M Ski
For Time
(50 min time cap)
FRIDAY 2.28.25 “OPEN WOD 25.1”
15min AMRAP of:
Up ladder 3,6,9,12,15,18…ect.
3 Lateral Burpee over DB…50/35
3 DB Hang Clean n Jerk…50/35
(30 foot walking lunge after each set)
For Total Reps
SATURDAY 3.1.25 “DRAG SHOW”
5 Rounds of:
12 Weighted Chin Ups
12 Back Squats…185/125
60m Reverse Sled Drag…270/225
For Time
SUNDAY 3.2.25 “ROX SAUCE”
HYROX:
E8MOM for 48min:
1200m Run (or 5min max effort treadmill)
15m Walking Lunge
15m Burpee Broad Jump
15 Wall Balls
For Slowest Round