WEEK OF 1.8.24

**Save the date**

**JAN 13th, 3:00pm- EXPLODE FRIENDSGIVING this Saturday**

**FEB 5th- FAT7, 8 week friendly fat loss competition. $50 to enter. Body fat is measured day 1 and then measured again 8 weeks later. Whoever loses the most percent fat WINS

**PROGRAM NOTES**

STRENGTH:

MAX week!! This week we will be testing our 1RM in each of the 4 lifts we have been doing this Wendler cycle.

Again, new to the programming we are doing an Endurance type workout Sundays at 9:30am. More specifically we will be programming a test similar to the demand of Hyrox fitness racing. These workouts will be a fun way to help prepare you for competing in a Hyrox event or similar. 

As always, ALL workouts are INFINITELY SCALABLE. Scaling should be a consideration for everybody in any workout.

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 1.8.24 “OPEN PREP”

WENDLER:

1 RM DEADLIFT

METCON:

17min AMRAP of:

40 Pull Ups (sub- 20 Ring Muscle Ups)

40 Burpee Bar Touch

60/50cal Row

80 Wall Balls…20/14…10

For Total Reps

TUESDAY 1.9.24 “THUMB WARS”

OLYMPIC:

7×1 Snatch Complex

(1 Hang Squat Snatch, 1 Snatch)

METCON:

E5MOM for 25min:

12 Hang Snatch…135/95

30/25cal Bike

For Slowest Round

WEDNESDAY 1.10.24 “SPINAL”

WENDLER:

1RM BENCH PRESS

METCON:

27…21…15 of:

Thrusters…115/75

Deadlift…225/155

(100 Double Unders after each set)

For Time

(19min Time Cap)

THURSDAY 1.11.24 “HIGH OUTPUT”

OLYMPIC:

7×1 Clean n Jerk Complex

(1 Hang Squat Clean, 1 CnJ)

METCON:

E2MOM for 10min:

:20sec AMRAP Bike Cals

Then:

E2MOM for 10min:

:20sec AMRAP Ski cals

For Total Calories

FRIDAY 1.12.24 “PLANTAR FACIAL”

WENDLER:

1RM BACK SQUAT

METCON:

5 Rounds of:

15 Clean n Jerks…135/95

20 Box Jump Overs…24/20”

For Time

(20min Time Cap)

SATURDAY 1.13.24 “SNOW PLOW”

WENDLER:

1RM SHOULDER PRESS

METCON:

E4MOM for 36min:

10 KB Swings…97/70

10m Sled push…315/270

8 Toes to Bar

10m Sled Push…315/270

For Slowest Round

SUNDAY 1.14.24 “ROX, PAPER, SCISSOR”

OLYMPIC- 8:30am:

3×2 Split Jerk

5×2 Hang Power Clean

3×2 Snatch Balance

5×2 Snatch

HYROX- 9:30am:

4 Rounds of:

200m Run

500m Row

200m Run

10 Heavy Wall Balls

200m Run

500m Ski

200m Run

60m Farmers Carry

For Time

(44min Time Cap)