WEEK OF 3.3.26

This is our final week of this STRENGTH cycle. Look to hit a 2 Rep Max on each days first movement. Next week we will begin another BUILDER cycle then onto MILE MASTERY.

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 3.2.26 “CLEAN SWEEP”

OLYMPIC:

7×1 CnJ Complex

(1 Squat Clean, 1 Hang Squat Clean, 1 Split Jerk)

METCON:

3 Rounds of:

9 Power Clean…185/125

21 Dips

Rest 2min after 3 rounds

Then:

2 Rounds of:

30/24cal Row

21 Bench Press…155/105

For Time

(18min Time Cap)

TUESDAY 3.3.26 “MURDER HORNET”

STRENGTH

3×2 Front Squat

3×8 Cossack Squat

METCON:

34…21…13 of:

Bike Cals (27…16…10)

Chest to Bar Pull Ups

Front Squat…115/75

1min Rest

For Time

(15min Time Cap)

WEDNESDAY 3.4.26 “X-MAS HAMS”

STRENGTH:

3×2 Bench Press

3×12 Banded Tricep Ext

METCON:

11 Rounds of:

7 Toes to Bar

11 DB Hang Clean n Jerks

10m Walking Lunge

9/7cal Ski

10m Walking Lunge

3 S DB Devils Press

For Time

(35min Time Cap)

THURSDAY 3.5.26 “BIOMECHANISM”

STRENGTH:

3×2 Weighted Pull Ups

3×8 S Arm DB Row

METCON:

4 Rounds of:

:40sec AMRAP of Bike

1:20min Rest

:40sec AMRAP of Row

1:20min Rest

:40sec AMRAP of Ski

1:20min Rest

For Total Cals

FRIDAY 3.6.26 “OPEN 26.2”

STRENGTH:

3×2 Sumo Deadlift

3×12 DB Hammer Curls

METCON:

TBA (we’ll find out Thursday night what today’s workout will be)

SATURDAY 3.7.26 “DAD STRENGTH”

E5MOM for 35min:

8 Bench Press…225/135

5 Power Clean…225/155

3 Ring Muscle Ups (Sub- 9 Chin Ups)

For Slowest Round

SUNDAY 3.8.26 “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