WEEK OF 1.19.26

HOLIDAY SCHEDULE

** 1.19.26- 12pm, 5pm and 6pm CLASSES ONLY

Currently in addition to the daily METCON we are in a STRENGTH cycle. Throughout the week we will be using Back Squat, Deadlift, Bench Press and Shoulder Press followed by an Auxiliary movement. We will be progressing from lighter weight, higher Reps to heavier weight and lower reps. Go as heavy as possible during working sets so the last two reps are difficult. As always, form is paramount!

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 1.19.26 “THRUST ISSUES”

STRENGTH:

3×8 Front Squat

3×12 Back Step Lunge

METCON:

8 Rounds of:

21/17cal Ski

12 Thrusters…95/65

1min Rest

For Time

(22min Time Cap)

TUESDAY 1.20.26 “RALLY CAR”

OLYMPIC:

Work up to a heavy Snatch

METCON:

8min AMRAP of:

Bike Calories

(6 Bar Muscle Up or 12 Pull Up E2MOM)

2min Rest then:

8min AMRAP of:

Snatches…115/75

(12 Burpee over bar E2MOM)

For Total Reps

**each AMRAP starts with E2MOM

WEDNESDAY 1.21.26 “SLED DERBY”

STRENGTH:

3×8 Bench Press

3×12 Dips

METCON:

Every 10min for 30min:

(6) 30m Sled Push…45/25

21 Toes to Bar

28 KB Swings

28 Wall Balls…20/14…10

30m S DB OH Walking Lunge

For Slowest Round

THURSDAY 1.22.26 “WIZARD”

STRENGTH:

3×8 Weighted Ups

3×8 Bent Over Row

METCON:

Every 2min for 24min:

1st 2min- 12/9cal Run

2nd 2min- 15/12cal Bike

3rd 2min- 18/14cal Row

For Slowest Round

FRIDAY 1.23.26 “TRICYCLE”

STRENGTH:

3×8 Sumo Deadlift

3×12 DB Curl

METCON:

3 Rounds of:

38/30cal Bike

29 HSPU…floor

20 Power Cleans…135/95

3min Rest

For Time

(24min Time Cap)

SATURDAY 1.24.26 “BACKSIDE”

3 Rounds of:

15 Back Squat…225/155 (from rack)

30/21cal Row

3min Rest then:

3 Rounds of:

15 Deadlifts…275/185

21 High Wall Balls…20/14…12/11

3min Rest then:

3 Rounds of:

15 Shoulder Press…115/65

21 Toes to Bar

For Time

SUNDAY 1.25.26 “SKIBBITY“

HYROX:

40…35…30…25…20…15…10 of:

Calorie Ski

Calorie Row

(800m Run after each set)

For Time

(50min Time Cap)