WEEK OF 7.14.25

It’s time for another round of Wendler 5,3,1! We will be cycling through 12 weeks of it with some addition strength and builder programming on days we don’t do Wendler.

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 7.14.25 “THE YETI”

STRENGTH:

Back Squat

65% x 5 

75% x 5

85% x 5 plus

METCON:

5 Rounds of:

3min AMRAP of:

21/17cal Ski

15 Back Squats…135/95

9 Clean n Jerks…135/95

3min Rest

For Total Reps

TUESDAY 7.15.25 “RING TAILED”

STRENGTH:

Deadlift

65% x 5

75% x 5

85% x 5 plus

METCON:

Every 5min for 20min:

27/21cal Row

17/13cal Bike

14 Pull Ups (sub-8 RMU or BMU)

For Slowest Round

WEDNESDAY 7.16.25 “HY HEIGHTS”

BUILDER:

21…15…9 of: (slow)

Close Grip Bench Press

DB Shoulder Press

Dips

METCON:

E5MOM for 25:

30m Sled Rope Pull…270/225

30m Sled Push…270/225

25/20cal Ski

20 High Wall Balls…20/14…12/11

For Slowest Round

THURSDAY 7.17.25 “ENGINE CHECK”

BUILDER:

21…15…9 of:  (slow)

Barbell Bent Over Row

Strict Pull Ups

DB Curls

METCON:

E3MOM for 18min:

15 Burpee Bar Touch

15 KB Swings…70/53

For Slowest Round

FRIDAY 7.18.25 “CHEST THUMP”

STRENGTH:

Bench Press

65% x 5

75% x 5

85% x 5 plus

METCON:

5 Rounds of:

20 Bench Press…115/65

20 S DB Box Step Ups…50/35…20”

For Time

(15min Time Cap)

SATURDAY 7.19.25 “PUNCHY”

STRENGTH:

Work up to a heavy 2rep Back Step Lunge

METCON:

10 Rounds of:

3 Shoulder Press…155/105

5 Power Cleans…155/105

7 Back Step Lunge…135/95

For Time

(25min Time Cap)

SUNDAY 7.20.25 “JINGLE BALL ROX”

HYROX:

3 Rounds of:

1200m Run

60m Burpee Broad Jump

300m Ski

30m Sled Pull

30m Sled Push

300m Row

40 Wall Balls

2min Rest

For Time

(53min Time Cap)