WEEK OF 11.2.26
***Schedule Reminder – Sunday HYROX class is at 8:30am.
***Check out the Explode Merch website:
This week we will continue our BODYBUILDING phase with an emphasis on controlled movements, muscular development and recovery from our most recent Wendler 5/3/1 strength cycle.
Our focus will be on building lean muscle tissue while maintaining the strength and conditioning we have developed throughout the year.
Expect a variety of Metcon formats and time domains this week. We will incorporate some shorter, higher-intensity workouts alongside our traditional longer conditioning pieces.
Remember, intensity is important, but CONSISTENCY will always be the foundation of progress.
Train today with the intention of being able to train tomorrow.
MONDAY 11.2.26 “PRESS YOUR LUCK”
BODYBUILDING:
3 Sets:
15 DB Bench Press
15 DB Bent Over Rows
Controlled tempo, 60 sec rest between sets.
METCON:
Every 5 Minutes for 20 Minutes:
22/18 Cal Row
15 Pull Ups (sub- 5 BMU or 5 RMU)
12 Box Jump Overs 24/20
For Slowest Round
TUESDAY 11.3.26 “SNATCH N SKIP”
OLYMPIC LIFTING:
Power Snatch
5 x 3
Build to a challenging weight while maintaining technique.
METCON:
5 Rounds For Time:
8 Power Snatches 135/95
12 Toes to Bar
40 Double Unders
For Time
(18min Time Cap)
WEDNESDAY 11.4.26 “LONG N THE SHORT”
BODYBUILDING:
4 Sets:
12 DB Romanian Deadlifts
12 Bulgarian Split Squats (Each Leg)
Focus on controlled eccentric movements.
METCON:
30 Minute AMRAP:
400m Run
20 Wall Balls 20/14
16 S Arm KB Hang Snatch…70/53
20 Steps Walking Lunges
20cal Row
For Total Reps
THURSDAY 11.5.26 “CLEAN BREAK”
OLYMPIC LIFTING:
Clean and Jerk
Every 2 Minutes for 12 Minutes:
2 Squat Cleans + 1 Split Jerk
Build in weight across all 6 sets.
METCON:
3 Rounds of:
21 Power Cleans 115/75
21 Handstand Push Ups
2min Rest
For Time
(16min Time Cap)
FRIDAY 11.6.26 “BIKE CLUB”
BODYBUILDING:
4 Sets:
12 Barbell Back Squats
15 Strict Pull Ups
Moderate weight, slow and controlled repetitions.
METCON:
5 Rounds:
2min AMRAP Bike Cals
1 Minute Rest
1min AMRAP of Burpee Box Jump Overs 24/20
1 Minute Rest
For Total Cals and Reps
SATURDAY 11.7.26 “DOUBLE TROUBLE”
With a Partner
2 Rounds of:
80 Cal Ski Erg
50 Steps DB Front Rack Lunges 50/35
50 Chest to Bar Pull Ups
30 Deadlifts 225/155
6 Rope Climbs
For Time
(35min Time Cap)
One partner working at a time. Divide repetitions as desired.
SUNDAY 11.8.26 “HY VOLTAGE”
HYROX – 8:30AM
800m Run
1000m Ski Erg
800m Run
50m Sled Push…225/180
800m Run
1000m Row
800m Run
100m Farmers Carry…70/53’s
800m Run
80 Wall Balls…20/14…10/9
For Time
(50min Time Cap)