WEEK OF 12.22.25
**HOLIDAY SCHEDULE:
Tuesday 12/23/24- Normal Schedule
Wednesday 12/24/24- Christmas Eve 9am and 10am Class Only
Thursday 12/25/24- Christmas Day No Classes
Friday 12/26/24- 12pm Class Only
Saturday 12/27/24- Normal Schedule
Currently we are in a 12 week functional hypertrophy (BUILDER) cycle. We will be doing this 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 12.22.25 “JUMPMAN”
BUILDER:
3 Rounds of:
12 Bench Press
12 Dips
METCON:
E3MOM for 21min:
12 Bench Press…185/115
15 KB Swings…70/53
75 Double Unders
For Slowest Round
TUESDAY 12.23.25 “LICKITY SPLIT”
BUILDER:
3 Rounds of:
12 Chin Ups
12 Bent Over Rows
METCON:
7 Rounds of:
:20sec AMRAP Row Cals
:40sec Rest
:20sec AMRAP Bike Cals
:40sec Rest
:20sec AMRAP Ski Cals
1:40min Rest
For Total Reps
WEDNESDAY 12.24.25 “12 DAYS OF EXPLODE XMAS”
**9am and 10am Class Only
1 Ring Muscle Up (sub: Bar MU or 3 Chin Ups)
2 Front Squst…95/65 pounds
3 Hang Squat Clean…95/65 pounds
4 Hang Clean…95/65 pounds
5 Muscle Clean…95/65 pounds
6 Box Jumps…24/20″ box
7 Pull Ups
8 Burpees
9 Toes to Bar
10 High Wall Balls…20/14 pounds… 12/10 feet
11 KB Swings…70/53 pounds
400m Run
For Time
(Time Cap 30min)
*Start with 1 (the first day of Christmas aka 1 Muscle Up aka partridge in a pear tree) and work your way to day 12 (400 meter run…no, you don’t have to do 12 of them) As you work your way through the days don’t forget to go back and complete each day before just like the song goes…ex) 1 Muscle Up, 2 FS, 1 Muscle Up, 3 Hang Squat Clean, 2 FS, 1 Muscle Up…etc.
***This workout is at the request of your fellow Explodians…thank them:). It is capped off at 30min and has a lot of organization involved. If time is an issue for you, please come to the gym sooner.
Merry Christmas Everyone!!
THURSDAY 12.25.25 MERRY CHRISTMAS
**NO CLASSES**
FRIDAY 12.26.25 “DETOX”
**12pm CLASS ONLY
BUILDER:
3 Rounds of:
12 Cossack Squats
12 Bulgarian Split Squats
E4MOM for 20min:
15 Thrusters…115/75
12 Chest to Bar Pull Ups
9 Burpee Bar Touch
For Slowest Round
SATURDAY 12.27.25 “PREP SCHOOL”
3 Rounds of:
25 Snatch…95/65
25 Toes to bar
25 HSPU…floor
25/20cal Ski
25cal Run
1min Rest
For Time
(20min Time Cap)
SUNDAY 12.28.25 “ROX STAR“
HYROX:
2 Rounds of:
1000m Row
60m Sandbag Walking Lunge
2min Rest after 2Rds then:
2 Rounds of:
800m Run
60m Burpee Broad Jump
2min Rest after 2Rds then:
2 Rounds of:
1000m Ski
60m Farmers Carry
2min Rest then:
800m Run
For Time
(40min Time Cap)