WEEK OF 10.27.25

We are finished our last Wendler cycle and will now be transitioning to  some functional hypertrophy (BUILDER) before the daily metcon on Monday, Wednesday and Friday. Remember, with the BUILDER all reps should be slow and controlled focusing on full ROM and getting a stretch and on squeeze at the beginning and end of the movement.

Tuesdays and Thursdays we will be brushing up on some OLYMPIC Lifting.

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 10.27.25 “MIDLINE MEDICINE”

BUILDER:

2 Rounds of:

21 Strict Ring Rows

21 KB Upright Row

21 Barbell Curls

METCON:

5 Rounds of:

12 Toes to Bar

18 S DB Step Ups…50/35

24/19cal Ski

1min Rest

For Time

(17min Time Cap)

TUESDAY 10.27.25 “TOTAL RECALL”

OLYMPIC:

6min EMOM of:

1 Clean n Jerk

METCON:

Every 5min for 20min:

2min AMRAP Calorie Row

1min AMRAP Clean n Jerk…155/105

2min Rest

For Total Reps 

WEDNESDAY 10.29.25 “ROX PARTY”

BUILDER:

2 Rounds of:

21 Close Grip Bench

21 DB Skull Crushers

METCON:

6 Rounds of:

(2) 40’ Sled Rope Drag…225/180

30m Sled Push…225/180

20 Wall Balls…20/14…10

15/12cal Ski

1min Rest

For Time

(27min Time Cap)

THURSDAY 10.30.25 “BURN NOTICE”

OLYMPIC:

6min EMOM of:

2 Snatches

METCON:

E4MOM for 24min:

20/17cal Bike

20 Snatches…95/65

For Slowest Round

FRIDAY 10.31.25 “”

BUILDER:

2 Rounds of:

21 Shoulder Press

21 Bulgarian Split Squat (each leg)

METCON:

E4MOM for 20min:

18 Pull Ups (sub- 5 RMU)

15 Back Squats…135/95

6 Burpee Over Bar

For Slowest Round

SATURDAY 11.1.25 “POWER HOUSE”

21…15…9 of:

Bench Press…205/135

Power Clean…185/125

(150m Reverse Sled Drag…180/135 after each set)

For Time

SUNDAY 11.2.25 “ROX N ROLL”

HYROX:

5 Rounds of:

800m Run

(2) 40” Reverse Rope Sled Drag

30m Burpee Broad Jump

30m Walking Lunge

300m Row

For Time

(52min Time Cap)