Week of 6.16.25

CROSSFIT EXPLODE

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.

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See you all at the gym💪🏻

MONDAY 6.16.25 “CARD PUNCHER”

STRENGTH:

Every 2min for 8min:

8 Deficit Deadlifts

8 Strict Pull Ups

METCON:

3 Rounds of:

44/33cal Row

11 Burpee Box Jump Overs…24/20”

3min Rest

For Time

(18min Time Cap)

TUESDAY 6.17.25 “MINUTE MADE”

STRENGTH:

Every 2min for 8min:

8 Back Squats

8 Shoulder Press

METCON:

3 Rounds of:

1:20min AMRAP Assault Bike

:40sec Rest

1:20min AMRAP Clean n Jerk…115/75

:40sec Rest

1:20min AMRAP Back Squat…115/75

:40sec Rest

1:20min AMRAP Chin Ups

:40sec Rest

For Total Reps

WEDNESDAY 6.18.25 “DRAGONS BREATH”

STRENGTH:

E2MOM for 8min:

6 Negative Toes to Bar

6 Bench Press

METCON:

3 Rounds of:

200m Reverse Sled Drag…45/25

7 Wall Walks

21 Toes to Bar

400m Run

2min Rest

For Time

(25min Time Cap)

THURSDAY 6.19.25 “SKEET SHOOTER”

CORE VALUES:

100 Russian Twists

(Every 2min 10 Hip Raises each side)

METCON:

5 Rounds of:

20/17cal Ski

20 KB Swings…70/53

10 Shoot Throughs

1min Rest

For Time

(22min Time Cap)

FRIDAY 6.20.25 “WHEEL WORLD”

STRENGTH:

5min EMOM of:

2 Front Squats or 2 OHS

METCON:

4 Rounds of:

5min AMRAP of:

30 Wall Balls…20/14…10

30cal Bike

15 Snatches…135/95

15 Burpee onto Plate

2min Rest

For Total Reps

SATURDAY 6.21.25 “KNOT WORK”

Every 8min for 32min:

(2) 40’ Rope Sled Pull…270/225

18 Alternating S Arm DB Clean n Jerk…70/50

12 S DB Box Step Ups…70/50…20”

For Slowest Round

SUNDAY 6.22.25 “THE ROXBURY”

HYROX:

5 Rounds of:

400m Run

20 Wall Balls

Then:

5 Rounds of:

400m Run

10m Burpee Broad Jump

200m Ski

Then:

5 Rounds of

400m Run

10m Walking Lunge

200m Row

For Time

(48min Time Cap)