WEEK OF 3.16.26

Beach season 2026 is right around the corner! Therefore this week we are circling back around to a bit of BUILDER cycle along with our annual MILE MASTERY. If running is not currently in your wheelhouse let’s replace the running with meters on the Row Erg.

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 3.16.26 “2 PUMP”

METCON:

E7MOM for 14min:

18 Clean Jerks…135/95

27 Chest to Bar Pull Ups

36/28cal Row

For Slowest Round

MILE MASTERY:

E2MOM for 12min:

200m Run

For Slowest

TUESDAY 3.17.26 “EQUILIBRIUM”

BUILDER:

21…15…9 of:

Strict Pull Ups

S Arm DB Row

Barbell Curls

METCON:

E5MOM for 20min:

22 KB Swings…70/53

24 Back Squats…95/65

26 HSPU…floor

For Slowest Round

WEDNESDAY 3.18.26 “TOXICITY”

METCON:

E3MOM for 18min:

60m Sled Push…180/135

12 Heavy Wall Balls…30/20…10

4 S Arm Devils Press…50/35

For Slowest Round

MILE MASTERY:

E5MOM for 15min:

600m Run

THURSDAY 3.19.26 “HIIT”

BUILDER:

21…15…9 of:

Bench Press

Dips

Shoulder Press

METCON:

E4MOM for 24min:

15/12cal Ski

15/12cal Bike

For Slowest Round

FRIDAY 3.20.26 “DUMBFOUNDED”

BUILDER:

21…15…9 of:

Bulgarian Split Squat

Cossack Squat

DB Sit Ups

METCON:

3 Rounds of:

18 Toes to Bar

18 Double DB Hang Snatch…50/35’s

18 Double DB Squat…50/35’s

1min Rest

For Time

(11min Time Cap)

SATURDAY 3.21.26 “SWOLVERINE”

E5MOM for 25min:

8 Bench Press…205/125

8 Sandbag Cleans…150/100

8 Burpee Box Jumps…24/20”

4 Ring Muscle Ups (sub- 8 Chin Ups)

For Slowest Round

SUNDAY 3.22.26 “HYBALL“

HYROX:

800m Run

1000m Row

400m Run

70 High Wall Balls

3min Rest then:

800m Run

1000m Ski

400m Run

60m Burpee Broad Jump

3min Rest then:

800m Run

For Time

(42min Time Cap)