WEEK OF 1.5.26

This week we will be moving from a BUILDER cycle to 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 1.5.26 “SKID MARK”

STRENGTH:

3×8 Back Squat

3×12 Cossack Squat

METCON:

3 Rounds of:

18 Snatches…135/95

18 Back Squat…135/95 

27/21cal Bike

1min Rest

For Time

(19min Time Cap)

TUESDAY 1.6.26 “WALL BANGER”

STRENGTH:

3×8 Bench Press

3×12 Dip

METCON:

40/8…30/6…20/4…10/2

S Arm DB Clean n Jerk…50/35

30m Sandbag Carries…150/100

For Time

(13min Time Cap)

WEDNESDAY 1.7.26 “MOONWALK”

Every 3min for 21min:

12/9cal Ski

10m Goblet Walking Lunge…70/53

10 Toes to Bar (sub- knees to chest)

3min Rest then:

Every 3min for 15min:

20 Wall Balls…20/14…10

15m Burpee Broad Jump

For Slowest Round

THURSDAY 1.8.26 “VO2 MAX”

BUILDER:

3 Rounds of:

8 Weighted Pull Ups

8 Bent Over Row

METCON:

4 Rounds of:

2min AMRAP of Bike Cals

1min Rest

2min AMRAP of Row Cals

1min Rest

For Total Calories

FRIDAY 1.9.26 “PULL POSITION”

STRENGTH:

3×8 Deadlift

3×12 Bent Over Row

METCON:

2 Rounds of:

300m Reverse Sled Drag…180/135 (10x’s length of gym)

35 Burpee onto plate

40 Pull Ups

For Time

(19min Time Cap)

SATURDAY 1.10.26 “FAST TWITCH”

10 Rounds of:

2min AMRAP of:

12/9cal Bike

6 Clean n Jerk…185/125

12/9cal Ski

12 Deadlifts…185/125

2min Rest

For Total Reps

SUNDAY 1.11.26 “ROX EATER“

HYROX:

4 Rounds of:

11min AMRAP of:

800m Run

30m Rope Sled Pull…270/225

30m Sled Push…270/225

20 Wall Balls

400m Run

2min Rest

For Total Reps