WEEK OF 10.26.26
***Schedule Change- Sundays HYROX class is now at 8:30am
***Check out the new Explode Merch website https://sand-shirts.square.site/crossfitexplode
This week we begin a new 6-week BODYBUILDING/STRENGTH cycle. Our goal is to build muscle, improve strength and maintain the conditioning we’ve developed throughout our previous strength cycle.
We will be incorporating bodybuilding movements before our daily METCONs. Focus on controlled repetitions, proper technique and progressive overload. Choose weights that challenge you while allowing you to maintain proper form.
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.
MONDAY 10.26.26 “FULL SEND”
OLYMPIC:
Every 2min for 12min:
2 Power Snatch + 1 Overhead Squat (building in weight)
METCON:
2 Rounds of:
8min AMRAP of:
12/10cal Ski
15 Box Jump Overs…24/20”
8 Power Snatch…135/95
2min Rest
For Total Reps
TUESDAY 10.27.26 “UPPER MANAGEMENT”
BODYBUILDING:
4 Sets of:
10 Bench Press
12 Dips
Rest 60sec between sets
METCON:
2 Rounds of:
30/24cal Bike
24 Toes to Bar
16 Chest to Bar Pull Ups
12 Burpee Onto Plate
For Time
(16min Time Cap)
WEDNESDAY 10.28.26 “LONG HAUL”
CORE VALUES:
3 Rounds of:
15 Knees to Chest
15 Barbell Goodmornings…45/35
40sec Rt Side Plank
40sec Lf Side Plank
(10min Cap)
METCON:
32min AMRAP of:
800m Run (50cal Treadmill)
30/24cal Row
60m Farmers Carry…70/53’s
30 Wall Balls…20/14…10’
(4) 40’ Rope Sled Pulls…180/135
For Total Reps
THURSDAY 10.29.26 “PULLING STRINGS”
BODYBUILDING:
4 Sets of:
10 Bent Over Barbell Rows
12 DB Hammer Curls
Rest 60sec between sets
METCON:
E3MOM for 18min:
(6) 15m Shuttle Touch
12 HSPU…floor
8 DB Front Rack Walking Lunge Steps…50/35’s
For Slowest Round
FRIDAY 10.30.26 “LEG WORK”
BODYBUILDING:
4 Sets of:
10 Back Squats
12 DB Romanian Deadlifts
Rest 90sec between sets
METCON:
E4MOM for 20min:
15/12cal Bike
8 Clean n Jerks…135/95
12 Dips
For Total Reps
SATURDAY 10.31.26 “TRICK OR TREAT”
METCON:
With a partner, sharing work:
For Time:
80 Bench Press…135/85
100/80cal Row
60 DB Burpee Deadlifts…50/35’s
60 DB Hang Snatch…50/35’s
100m Sled Rope Drag…180/135
(30min Time Cap)
*Partners share reps however
SUNDAY 11.1.26 “ROX FACTOR”
HYROX:
1000m Run
1000m Ski
1000m Run
60m Sled Push…225/180
1000m Run
1000m Row
1000m Run
90m Farmers Carry…70/53’s
1000m Run
100m Walking Lunges…50/35
1000m Run
75 Wall Balls…20/14…10’
(55min Time Cap)