WEEK OF 2.10.25
***NEW CLASS ADDED***
Thursday 7pm HYROX Prep
**EXCUSE THE MESS**
We are currently adding some new strength training machines at Explode for more training options in addition to classes.
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 2.10.24 “GO BIRDS”
OLYMPIC:
5×2 TnG Clean n Jerk
METCON:
2 Rounds of:
40 S Arm DB Burpee
40 S Arm DB Hang Snatch…50/35
40/30cal Bike
For Time
(21min Time Cap)
TUESDAY 2.11.24 “TUSH PUSH”
STRENGTH:
3×3 Box Front Squat
METCON:
E5MOM for 25min:
20/16cal Ski
10m Goblet Walking Lunge…70/53
12 Toes to Bar
10m Goblet Walking Lunge…70/53
For Slowest Round
WEDNESDAY 2.12.25 “PHILLY SPECIAL”
**6am CLASS CANCELED DUE TO WEATHER**
OLYMPIC:
Work up to a heavy TnG Snatch
METCON:
3 Rounds of:
21 Snatch…95/65
21/17cal Row
21 Bench Press…135/85
For Time
(16min Time Cap)
THURSDAY 2.13.25 “E.A.G.L.E.S”
CORE VALUES:
9min AMRAP of:
21 Hollow Rock n Roll
15 DB Sit Ups
9 Negative Toes to Bar
METCON:
10 Rounds of:
5 Burpee Box Jump Overs…24/20”
6 Thrusters…115/75
7 C2B Pull Ups
For Time
(23min Time Cap)
*7:00pm HYROX*
7 Rounds of:
30m sled pull (Heavy)
30m sled push (Heavy)
30m walking lunge (40/20)
400m Run (30 cal)
For Time
(45min Time Cap)
FRIDAY 2.14.25 “FRONT FOUR”
STRENGTH:
3×3 Deadlift
3×3 Chin Up
METCON:
400m Run
50 KB Swings…70/53
400m Run
50 HSPU…floor
400m Run
50 Box Jump Overs…20”
400m Run
For Time
(17min Time Cap)
SATURDAY 2.15.25 “HURTS”
METCON:
E5MOM for 25min:
8 Back Squats…225/156
(4) 40” Rope Sled Drag…270/180
4 Wall Walks
For Slowest Round
SUNDAY 2.16.25 “HOT ROX”
HYROX:
E8MOM for 48min:
400m Run
15m Sled Drag
15m Sled Push
20 Wall Balls
15m Burpee Broad Jump
For Slowest Round