WEEK OF 3.9.26

WEEK OF 3.9.26

We are done our 12 week STRENGTH cycle. 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 3.9.26 “BEACH SEASON”

MILE MASTERY:

1 mile Run or 1600m Row (check in)

METCON:

E5MOM for 15min:

24 Snatches…95/65

24/19cal Bike

For Slowest Round

(Should have at least 1min Rest after first Round)

TUESDAY 3.10.26 “TOP HEAVY”

BUILDER:

3 Rounds of:

12 Strict Pull Ups

12 Barbell Bent Over Row

12 KB Upright Row

METCON:

4 Rounds of:

12 Toes to Bar

12 KB Swings…70/53

12 Goblet Squats…70/53

12 HSPU…floor

1min Rest

For Time

(12min Time Cap)

WEDNESDAY 3.11.26 “7th HEAVEN”

METCON:

E7MOM for 21min:

12 S DB Devils Press…50/35

60m Sled Push…225/180

25 Wall Balls…20/14…10

20/17cal Ski

For Slowest Round

MILE MASTERY:

E4MOM for 16min:

400m Run

THURSDAY 3.12.26 “EL MACHIDA”

BUILDER:

3 Rounds of:

12 Close Grip Bench

12 Dips

12 Shoulder Press

METCON:

3 Rounds of:

1min AMRAP of Ski

2min Rest

1min AMRAP of Bike

2min Rest

1min AMRAP of Row

2min Rest

For Total Cals

FRIDAY 3.13.26 “OPEN 26.3”

BUILDER:

3 Rounds of:

12 Bulgarian Split Squat

12 Cossack Squat

1min Wall Sit

METCON:

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

SATURDAY 3.14.26 “STOCKY BALBOA”

E7MOM for 28min:

200m Sled Push…45/25

12 S Arm DB Snatch…100/70

9 Wall Walks

6 Back Squat…225/155

3 Ring Muscle Ups (sub-9 chin ups)

For Slowest Round

SUNDAY 3.15.26 “ROX-EM-SOCK-EM“

HYROX:

12 Rounds of:

Cash in- 400m Run

R1- 30m Burpee Broad Jump

R2- 500m Row

R3- 30m Reverse Rope Sled Drag

R4-30m Sled Push

R5- 30m Farmers Carry

R6- 40 Wall Balls

R7- 500m Ski

R8- 30m S KB Walking Lunge…53/35

R9- 30m Sled Push

R10- 30m Burpee Broad Jump

R11- 500m Row

R12- 40 Wall Balls 

For Time

(49min Time Cap)

*every round starts with the 400m Run and finishes with the subsequent element