WEEK OF 1.6.25

**FAT CHALLENGE TIME**

Welcome to the new year 2025!  It’s a good time to solidify new habits with your nutrition. One way to put some “skin in the game” is to enter our annual fat contest.

We take your body fat this week then again 8 weeks later the week of 3/3. The person to lose the most % body fat during that time wins a cash prize. Text, call, DM or email me with any questions you might have.

“E PLURIBUS UNUM”

We will be continuing the hybrid strength/body building mini session before our METCON this week.

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 1.6.24 “HOOF HEARTED”

STRENGTH:

3×5 Back Box Squat

METCON:

E5MOM for 25min:

12 Hang Squat Cleans…135/95

12 Burpee Over Bar

24/18cal Bike

For Total Reps

TUESDAY 1.7.24 “ANTIBODIES”

STRENGTH:

3×5 Close Grip Bench

METCON:

7 Rounds of:

20cal Run

20 KB Swings…70/53

20 Bench Press…135/95

For Time

(30min Time Cap)

WEDNESDAY 1.8.25 “PAUL WALL”

STRENGTH:

3×5 Sumo Deadlift

METCON:

3 Rounds of:

6 Wall Walks

12 Toes to Bar

18 Deadlifts…225/155

21 Box Jump Overs (sub- step ups)

For Time

(18min Time Cap)

THURSDAY 1.9.25“BIKINI READY”

CORE VALUES:

9min AMRAP of:

27 DB Sit Ups

27 Around the world Knees to Chest

METCON:

4 Rounds of:

2min AMRAP of:

12/9cal Bike

6 Burpee Onto Plate

1min Rest

Then:

4 Rounds of:

2min AMRAP of:

12/9cal Row

6 S Arm Hang DB CnJ…70/50

1min Rest

For Total Reps and Calories

FRIDAY 1.10.25 “MYOFASCIAL RELEASE”

BUILDER:

3 Rounds of:

15 Strict Chin Up

15 KB Upright Row

15 S Arm DB Row

METCON:

5 Rounds of:

9 G.I. Jane’s

12 Power Cleans…135/95

15 Back Squats…135/95

For Slowest Round

SATURDAY 1.11.25 “SNOW PLOW”

STRENGTH:

Take small sets to work up to a heavy 3rep Back Squat

METCON:

E4MOM for 36min:

10/8cal Ski

10 KB Swings…97/70

10m Sled push…315/270

8 Toes to Bar

10m Sled Push…315/270

For Slowest Round

SUNDAY 1.12.25 “ROX, PAPER, SCISSORS”

NO OLYMPIC CLASS TODAY

HYROX:

4 Rounds of:

200m Run

500m Row

200m Run

20 Wall Balls

200m Run

500m Ski

200m Run

60m Farmers Carry

For Time

(44min Time Cap)