WEEK OF 3.30.26

***Check out the new Explode Merch website https://sand-shirts.square.site/crossfitexplode

***Just a reminder that the SIM registration link is on the explode fitness instagram and posted in the gym. Deadline to register is April 20th!

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 3.30.26 “POWER WHEELS”

METCON:

2 Rounds of:

40/30cal Bike

50 Air Squats

20 Power Cleans…135/95

2min Rest

For Time

(22min Time Cap)

MILE MASTERY:

4 Rounds of:

400m Run

:30sec Rest

For Time

TUESDAY 3.31.26 “STEP BRO”

BUILDER:

3×12 Strict Pull Ups

3×12 S Arm DB Row

3×12 BB Curls

METCON:

E10MOM for 20min:

31 Chest to Bar Pull Ups

31 Burpee Bar touch

31 DB Step Ups…50/35’s

For Slowest Round

WEDNESDAY 4.1.26 “STANKY LEG”

METCON:

E6MOM for 24min:

30 Wall Balks…20/14…10

60m Sled Push…180/135

30m S DB Walking Lunge…50/35

21/17cal Ski

For Slowest Round

MILE MASTERY:

2 Rounds of:

1000m Run

2min Rest

For Time

THURSDAY 4.2.26 “STROKE VOLUME”

BUILDER:

3×12 Bench Press

3×12 Shoulder Press

3×12 DB Skull Crushers

METCON:

10min EMOM of:

:20sec AMRAP Treadmill Calories

10min EMOM of:

:20sec AMRAP Row Calories

For Total Calories

FRIDAY 4.3.26 “COLD DEAD HANDS”

BUILDER:

3×15 Bulgarian Split Squat

3×15 Front Squat

6 Negative Toes to Bar (3sec count down)

METCON:

3 Rounds of:

5min AMRAP of:

21cal Row

21 HSPU…25’s

21 Deadlifts…185/125

21 Lateral Hops Over Bar

3min Rest

For Total Reps

SATURDAY 4.4.26 “SNATCH N RUN”

With a partner, complete the following:

STRENGTH:

Work up to a heavy 1 rep Snatch

METCON:

30 Snatches…135/95

400m Run

24 Snatches…165/115

400m Run

18 Snatches…185/125

400m Run

12 Snatches…205/145

400m Run

For Time

*One partner works, other partner rests

*Both partners run the 400 together

SUNDAY 4.5.26 “ROX STAR“

10 Rounds of:

10 Wall Balls

10m Burpee Broad jump

10m Sandbag Lunge

200m Run

Then:

10 Rounds of:

10cal Ski

10m Farmers Carry

200m Run

For Time

(48min Time Cap)