WEEK OF 10.6.25

Week 3 of a new cycle of Wendler 5,3,1. Use your new established 1RMs from last week to apply to this cycle.

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 10.6.25 “MONKEY BUSINESS”

STRENGTH:

Back Squat

75% x 5

85% x 3

95% x 1 plus

METCON:

Metcon:

34 DB Bench Press…50/35’s

17/12cal Bike

34 Pull Ups

1min Rest

21 DB Bench Press…50/35’s

17/12cal Bike

21 Chest to Bar Pull Ups

1min Rest

13 DB Bench Press…50/35’s

17/12cal Bike

13 Ring Muscle Ups (sub- 13 bar mu or c2b)

For Time

(15min Time Cap)

TUESDAY 10.7.25 “SANDMAN”

STRENGTH:

Deadlift

75% x 5

85% x 3

95% x 1 plus

METCON:

Every 6min for 24min:

24/19cal Ski

120m Sled Push…90/45

120m Sandbag Carry…150/100

For Slowest Round

WEDNESDAY 10.8.25 “ROXING HORSE”

METCON:

2 Rounds of:

8min AMRAP of:

30/25cal Row

30m S Walking Lunge…50/35

30 S Arm DB Snatch

30 Toes to Bar

30 HR Push Ups

30 Wall Balls…20/14…10

60m Burpee Broad Jump

2min Rest then:

8min AMRAP of:

60m Burpee Broad Jump

30 Wall Balls…20/14…10

30 HR Push Ups

30 Toes to Bar

30 S Arm DB Snatch

30m S DB OH Walking Lunge…50/35

30/25cal Row

2min Rest

For Total Reps

THURSDAY 10.9.25 “TOUR DE”

STRENGTH:

Bench Press

75% x 5 

85% x 3

95% x 1 plus 

METCON:

Every 8min for 24min:

22 Power Cleans…135/95

11 Shoulder to OH…135/95

22/18cal Bike

For Slowest Round

FRIDAY 10.10.25 “HAIL MARY”

STRENGTH:

Shoulder Press

5 x 3

METCON:

5 Rounds of:

3min AMRAP of:

(6) 30m Shuttle Touches

20 High Wall Balls…20/14…12/11

30cal Ski

2min Rest

For Total Reps

SATURDAY 10.11.25 “GORILLA FART”

METCON:

2 Rounds of:

9 40’ Rope Sled Drags…225/180

30 Burpee Box Jumps…24/20”

30/24cal Bike

30 HSPU…floor

400m Run

For Time

SUNDAY 10.12.25 “ROX A BYE BABY”

E6MOM for 48min:

800m Run (or 3min max effort run)

15m Burpee Broad Jump

15 Wall Balls

For Slowest Round