WEEK OF 7.27.26
***Check out the new Explode Merch website https://sand-shirts.square.site/crossfitexplode
Wendler 5,3,1 this week! This is the best way I’ve found to build strength while keeping up with all the other aspects of fitness.
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 7.27.26 “DEAD PAN”
STRENGTH:
Deadlift
65% x 5
75% x 5
85% x 5 plus
METCON:
5 Rounds of:
6 Ring Muscle Ups (sub- BMU, 16 Pull Ups, 16 Toes to rings)
18 Deadlifts…225/155
6 Burpee Over Bar
1min Rest
For Time
(18min Time Cap)
TUESDAY 7.28.26 “HYPERBOLIC”
STRENGTH:
Back Squat
65% x 5
75% x 5
85% x 5 plus
METCON:
21…15…9 of:
HSPU…25’s
Back Squat…135/95
Bike Cals
For Time
(12min Time Cap)
WEDNESDAY 7.29.26 “MASH 9”
CORE VALUES:
9min AMRAP of:
40 DB Sit Ups
20 Negative Toes to bar
40 Russian Twists
METCON:
32min AMRAP of:
32 S DB Hang Squat Cleans…50/35
120m KB Farmers Carry…70/50’s
32 Burpee Box Jumps…24/20”
32 Wall Balls…20/14…10’
32cal Ski Erg
32 DB Snatch…50/35
32cal or 600m Run
32cal Row
For Total Reps
THURSDAY 7.30.26 “COLD FRONT”
OLYMPIC:
Take 10mins to work up to a heavy complex of:
2 Power Cleans+ 1 Clean n Jerk
METCON:
E3MOM for 21min:
20/17cal Ski
6 Clean n Jerks…155/105
For Slowest Round
FRIDAY 7.31.26 “TOE TRUCK”
STRENGTH:
Bench Press
65% x 5
75% x 5
85% x 5 plus
METCON:
3 Rounds of:
50 DB Bench Press…50/35’s
60m Walking Lunge
25 Toes to Bar
2min Rest
For Time
(23min Time Cap)
SATURDAY 8.1.26 “TANDUM”
With a parter, share reps and complete the following:
4 Rounds of:
30 Snatches…95/65
20 Burpee over bar
THEN:
200m Sled Push…90/45
20 Wall Walks
80 DB Power Cleans…50/35’s
60/45cal Bike
For Time
SUNDAY 8.2.26 “ROXY MOUNTAINS”
HYROX:
E9MOM for 45min:
1000m Run
60m Sled Push…220/180
For Slowest Round