WEEK OF 12.8.25
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 12.8.25 “DEVILS WHIP”
BUILDER:
3 Rounds of:
21 Bench Press
21 Band Tricep Ext.
METCON:
21 Devils Press…50/35’s
21/17cal Bike
1min Rest
18 Devils Press…50/35’s
21/17cal Bike
1min Rest
15 Devils Press…50/35’s
21/17cal Bike
For Time
(15min Time Cap)
TUESDAY 12.9.25 “DEAD WEIGHT”
OLYMPIC:
E2MOM for 10min:
2 Clean + 1 Jerk
METCON:
10 Rounds of:
5 Deadlifts…225/155
6 Lateral Burpee over Bar
7 Pull Ups (sub 3 RMU)
For Time
(17min Time Cap)
WEDNESDAY 12.10.25 “WATER POLO”
BUILDER:
3 Rounds of:
21 Strict Chin Ups
21 Barbell Curls
METCON:
3 Rounds of:
5min AMRAP of:
33 Wall Balls…20/14…10
30m Sled Push…225/180
2min Rest
-remainder of 5min Calorie Row
For Total Calories Rowed
THURSDAY 12.11.25 “COPPER”
BUILDER:
3 Rounds of:
21 Cossack Squats
21 S Leg DB RDL
METCON:
6 Rounds of:
20/17cal Bike
1min Rest
20/17cal Ski
1min Rest
For Time
(24min Time Cap)
FRIDAY 12.12.25 “THRUSTWORTHY”
OLYMPIC:
E2MOM for 10min:
2 Snatch + 1 OHS
METCON:
Every 3min for 21min:
7 Thrusters…135/95
7 Chest to Bar Pull Ups
For Slowest Round
SATURDAY 12.13.25 “ICED T”
10 Rounds of:
9/7cal Ski
7 Burpee Box Jumps…24/20”
5 Power Cleans…185/125
For Time
(25min Time Cap
SUNDAY 12.14.25 “ROXY MOUNTAINS“
HYROX:
E9MOM for 45min:
1000m Run
60m Sled Push…220/180
30m S DB Walking Lunge…35/25
For Slowest Round