WEEK OF 7.28.25

This is Week 3 of Wendler 5,3,1. We will be cycling through 12 weeks of it with some additional 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 7.28.25 “GREATFUL DEAD”

STRENGTH:

Deadlift

75% x 5

85% x 3

95% x 1 plus

METCON:

55/44cal Bike

44 Deadlifts…185/125

44/35cal Bike

35 Deadlifts…185/125

33/26cal Bike

For Time

(16min Time Cap)

TUESDAY 7.29.25 “BIG BOULDER”

STRENGTH:

Bench Press

75% x 5

85% x 3

95% x 1 plus

METCON:

3 Rounds of:

21 Shoulder to OH…135/95

42 Air Squats

21/17cal Ski

1min Rest

For Time

(19min Time Cap)

WEDNESDAY 7.30.25 “HY TEMP”

BUILDER:

21…15…9 of:

Strict Pull Ups

Bent Over Barbell Row

Then 21…15…9 of:

Shoulder Press

Dips

METCON:

3 Rounds of:

7min AMRAP of:

50/40cal Ski

20 Burpee onto Plate

60m Sled Push…270/225

40 Thrusters…75/55

2min Rest

For Total Reps

THURSDAY 7.31.25 “THAT HITTER” 

BUILDER:

21…15…9 of:

DB Bench Press

DB Skull Crushers

Then 21…15…9 of:

S. Arm DB Row (each arm)

Barbell Curl

METCON:

9 Rounds of:

:20sec AMRAP of Ski Cals

:40sec Rest

:20sec AMRAP of Bike Cals

:40sec Rest

:20sec AMRAP of Row Cals

:40sec Rest

For Total Calories

FRIDAY 8.1.25 “PONG”

STRENGTH:

Back Squat

75% x 5

85% x 3

95% x 1 plus

METCON:

11 Rounds of:

12 Wall Balls…20/14…10

(6) 15m Shuttle Touch

12 HSPU…floor

12 KB Swings…70/53

For Time

(28min Time Cap)

SATURDAY 8.2.25 “REGURGITATE”

3 Rounds of:

18 SDLHP…115/105

18 Burpee Box Jumps…24/20”

18 Chest to Bar Pull Ups

18 HR Push Ups

For Time

(19min Time Cap)

SUNDAY 8.3.25 “ROX SAUCE”

HYROX:

10 Rounds of:

100m Ski

(2) 30m Shuttle Touch

Then:

10 Rounds of:

100m Row

(2) 30m Shuttle Touch

3min Rest then:

1mile Run

60m Burpee Broad Jump

60m Farmers Carry

60m Walking Lunge

400m Run

60 Wall Balls

For Time

(45min Time Cap)