WEEK OF 2.17.25
***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. Please be patient as we figure out the best layout and get all the machines put together.
**FAT8 Concludes 3/3/25. Must “check out” on or before 3/3 to be eligible to win!
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 2.17.24 “INFARCTION”
OLYMPIC:
5×2 Squat Clean
METCON:
5 Rounds of:
2min AMRAP of:
Calorie Row
1min AMRAP of:
Clean n Jerk…155/105
2min Rest
For Total Reps
TUESDAY 2.18.24 “OPEN PREPPER”
STRENGTH:
7…5…3 of:
Heavy S Arm DB Snatch
Weighted Pull Up
METCON:
E5MOM for 25min:
10 Toes to Bar
15 Burpee Box Jumps…24/20”
20 S Arm DB Snatch…50/35
For Slowest Round
WEDNESDAY 2.19.25 “PETER SALAD”
OLYMPIC:
5×2 Squat Snatch
METCON:
4 Rounds of:
25 Snatches…95/65
25 Back Squat…95/65
25/20cal Ski
For Time
(18min Time Cap)
THURSDAY 2.20.25 “THE MECHANIC”
CORE VALUES:
50…40…30…20 of:
Grasshoppers
Sit Ups
Russian Twists
METCON:
3 Rounds of:
24cal Run
1min Rest
24/19cal Bike
1min Rest
24/19cal Row
1min Rest
For Time
(22min Time Cap)
*7:00pm HYROX*
1000M Run
500M Ski
1000M Run
40M Burpee Broad Jump
1000m Run
500M Row
1000M Run
100M Farmer Carry
1000M Run
50 Wall Balls
(40min Time Cap)
FRIDAY 2.21.25 “MINDY”
STRENGTH:
3 Rounds of:
9 Strict Pull Ups
9 Deadlift
12 Bent over DB Row
12 Barbell Curl
METCON:
15 Rounds of:
5 Chest to Bar Pull Ups
10 HR Push Ups
15 S DB Squats…50/35
For Time
(20min Time Cap)
SATURDAY 2.22.25 “SHORTY”
METCON:
27…21…15…9 of:
Bench Press…185/115
Bike Cals (women 21…15…9…6)
Deadlift…225/155
Toes to Bar
For Time
SUNDAY 2.23.25 “ROX A BYE BABY”
HYROX:
E6MOM for 48min:
800m Run (or 3min max effort run)
15m Burpee Broad Jump
15 Wall Balls
For Slowest Round