WEEK OF 10.23.23
November 4th and 5th– We are going to have a 7am Class Only on both weekend days. We will be hosting Goldenline Athlete Camp. If you are interested in participating as a coach or athlete sign up here: https://www.goldenlinetraining.com/camps-and-events/xxxxxxxxx-c6nlz-f7f8a
November 18th– “TRIPLES CLASSIC”- get yourself two buddies and have a blast competing in a couple of workouts here at Explode.
Register for the Triples Classic:
**PROGRAM NOTES**
We are continuing with the recovery, repair and body building phase for a couple weeks. Mondays and Wednesdays will be higher reps slow concentrated movements with an emphasis on extension and contraction of specific muscle groups. CORE VALUES is back on Fridays.
Monday and Tuesdays METCON will still be two of the tougher workouts of the week.
Wednesday’s METCON is always a mash up of several things. Keep it light and just keep moving. The intensity shouldn’t be too high on Wednesday.
Thursdays METCON is always good to improve VO2 Max Thresholds without beating up soft tissues which would require more rest.
Friday is another tough METCON to send you off into the weekend.
Saturday we go HEAVY
Sunday is Olympic followed by Zone 2
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 10.23.23 “POLTERGEIST”
BUILDER:
4 Rounds of:
15 Strict Banded Pull Up
15 Bent Over Rows
15 DB curl
METCON:
5 Rounds of:
7 Burpee Bar Touch
15 Chest to Bar
15 Snatches…115/75
15 Back Squats…115/75
For Time
(19min Time Cap)
TUESDAY 10.24.23 “MURKY WATER”
OLYMPIC:
7×2 Complex
(1 Hang Squat Snatch, 2 OHS)
METCON:
E7MOM for 21min:
22 Clean n Jerks…135/95
44/36cal Row
For Slowest Round
WEDNESDAY 10.25.23 “ZOOLANDER”
BUILDER:
4 Rounds of:
15 Shoulder Press
15 DB Bench Press
15 Bulgarian Split Squats
METCON:
4min…6min…8min…10min AMRAP of:
12cal Run or 200m Run
8 DB Devils Press
12/9 Calorie Ski
18 Box Jump Overs
24 DB Power Cleans
30m Walking Lunge
24 KB Swings
8 Wall Walks
For Total Reps
*1min Rest between AMRAPS
THURSDAY 10.26.23 “CRISIS ACTOR”
OLYMPIC:
7×2 Complex
(1 Hang Squat Clean, 2 Front Squat + 1 Split Jerk)
METCON:
E2MOM for 22min:
3 G.I. Janes
12/9cal Bike
For Slowest Round
FRIDAY 10.27.23 “ROSANNE BARR”
CORE VALUES:
12min AMRAP of:
40 DB Sit Ups
40 Plate Russian Twists…25/15
40 Knees to Chest
*E4MOM 1min Plank
METCON:
4 Rounds of:
35 Wall Balls…20/14…11/10’
7 Bar Muscle Ups (sub- 12 Strict Pull Ups)
7 Deadlifts…225/155
For Time
(20min Time Cap)
SATURDAY 10.28.23 “CLYDESDALE”
HEAVY METCON- 8:30am and 9:30am
E8MOM for 24min:
21 Bench Press…225/135
21 S Arm KB Hang Snatch…70/53
60m Sled Push…315/270
For Time
SUNDAY 10.29.23 “OXI CLEAN”
OLYMPIC- 8:30am:
7×1 Clean n Jerk Complex
(1 Power Clean, 2 Hang Squat Clean, 1 Split Jerk)
5×1 Snatch Complex
(1 Power Snatch, 2 Hang Squat Snatch, 1 OHS)
ZONE 2- 9:30am:
52min AMRAP of:
20cal Run
20/14cal Ski
20/14cal Row
*E4MOM 10 Burpees
For Recovery
NO YOGA