WEEK OF 3.31.25
**NUTRITION TIP FOR THE WEEK**
“Failing to prepare is preparing to fail”
-Think a couple days ahead about what and when you are going to eat. Don’t wait until you are hungry.
Get ready for another week of fitness!
Similar to the past few weeks we will be doing some mini BUILDER sessions before the METCON. The goal of these sessions is to build lean tissue and strengthen ligaments and tendons.
Congrats to everyone who competed at Hyrox DC this weekend! Looked like everyone had a blast.
***NEW CLASS ADDED***
Thursday 7pm HYROX Prep
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 3.31.25 “RUMP ROAST”
BUILDER:
E4MOM for 12min:
12 Close Grip Bench Press
12 DB Seated Shoulder Press
12 Dips
12 Banded Tricep Extensions
METCON:
5 Rounds of:
3min AMRAP of:
30/24cal Row
15 Back Squat…95/65
15 Toes to Bar
15 Burpee Bar Touch
2min Rest
For Total Reps
TUESDAY 4.1.25 “HANG JURY”
STRENGTH:
E4MOM for 12min:
12 Chin Ups
12 Sumo Deadlift
12 Barbell Bent Over Row
12 DB Curls
METCON:
45 Hang Snatches…115/75
45 Burpee Over Bar
45/36cal Ski
For Time
(14min Time Cap)
WEDNESDAY 4.2.25 “SWIFT WICK”
STRENGTH:
12 Back Box Squats
12 Walking Barbell Lunge
12 Bulgarian Split Squat
METCON:
10 Rounds of:
8 Bench Press…155/105
10/8cal Bike
12 KB Swings…70/53
14 Jumping Air Squat
For Time
(24min Time Cap)
THURSDAY 4.3.25 “LACTATE THRESHOLD”
CORE VALUES:
1min… :45sec… :30sec AMRAP of:
Sit Ups
Knees to Chest
Russian twists
Plank
METCON:
6 Rounds of:
:45sec AMRAP of Run Calories
1:15min Rest
:45sec AMRAP of Row Calories
1:15min Rest
For Total Calories
FRIDAY 4.4.25 “FRANK THE TANK”
OLYMPIC:
5×1 TnG Clean n Jerk
METCON:
60 Clean n Jerks…135/95
200m Sled Push…135/90
For Time
(19min Time Cap)
SATURDAY 4.5.25 “WAR MACHINE”
METCON:
5 Rounds of:
21 Heavy Wall Balls…30/20…10
15 KB S Arm Snatch…70/50
9 Ring/Bar Muscle Ups (Sub- 15 Chin Ups)
For Time
SUNDAY 3.30.25 “MYOCARDIAL MASHER”
HYROX:
Congrats to everyone who competed last week in HYROX DC. Best thing to do this week is to take a break from the Hyrox specific stuff and get into a fun GPP Metcon.
METCON:
15min AMRAP of:
30/24cal Row
12 G.I. Janes
24 KB Swings…53/35
24 Sit Ups
3min Rest then:
12min AMRAP of:
30/24cal Bike
12 Turkish Get Ups…53/35
24 Toes to Bar
3min Rest then:
9min AMRAP of:
30/24cal Ski
24 S Arm KB Hang Snatch…53/35
24 Burpee Bar Touch
For Total Reps