WEEK OF 8.10.26

***BRING A FRIEND WEEK next week. From 8/17-8/21 feel free to bring a friend!!

***Schedule Change- Sundays HYROX class will be moved from 9:30am to 8:30am

***Check out the new Explode Merch website https://sand-shirts.square.site/crossfitexplode

Currently along with the daily METCON we are in a phase of Wendler 5,3,1. 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.

FOLLOW the INSTAGRAM @crossfitexplode 

See you all at the gym💪🏻

MONDAY 8.10.26 “TOUCH N GO”

STRENGTH:

Deadlift

75% x 5

85% x 3

95% x 1 plus

METCON:

E3MOM for 18min of:

15 HSPU…floor

8 Power Snatch…135/95

15/12cal Bike

For Slowest Round

TUESDAY 8.11.26 “GLUTE SALAD”

STRENGTH:

Back Squat

75% x 5

85% x 3

95% x 1 plus

METCON:

3 Rounds of:

25 C2B Pull Ups

25 Back Squat…115/75

25/20cal Bike

For Time

(17min Time Cap)

WEDNESDAY 8.12.26 “MASH 11”

CORE VALUES:

9min AMRAP of:

33 Wall Ball Sit Ups

27 Knees to Chest

21 Russian Twists

(E3MOM 1min Plank hold) 

METCON:

31min AMRAP of:

Cash in:

120m Sled Push…225/180

Then:

5 Wall Walks

25 Wall Balls…20/14…10’

25cal Ski Erg

25 Burpee Box Jump Overs…24/20”

25 S Arm Snatch…50/35

400m Run (25cal Run)

For Total Reps 

THURSDAY 8.13.26 “HYPERACTIVE”

OLYMPIC:

Take 10mins to work up to a heavy complex of:

2 Power Clean + 1 Clean n Jerk

METCON:

E5MOM for 25min:

40/32cal Row

8 S2OH…185/125

For Slowest Round

FRIDAY 8.14.26 “BARSTOOL”

STRENGTH:

Bench Press

75% x 5

85% x 3

95% x 1 plus

METCON:

8 Rounds of:

4 Ring Muscle Ups (sub- BMU, 12 Pull Ups, 12 Toes to rings)

8 Front Squats…135/95

12 Deadlifts…135/95

4 Burpee over Bar

1min Rest

For Time

(22min Time Cap)

SATURDAY 8.15.26 “DUET”

With a parter, share reps and complete the following:

5 Rounds of:

60m Sandbag Carry…150/100

40 Bench Press…135/85

60cal Row

40 Double DB Hang Snatch…50/35’s

For Time

SUNDAY 8.16.26 “ROX STAR”

2 Rounds of:

1000m Row

60m Sandbag Walking Lunge

2min Rest after 2Rds then:

2 Rounds of:

800m Run

60m Burpee Broad Jump

2min Rest after 2Rds then:

2 Rounds of:

1000m Ski

60m Farmers Carry

2min Rest then:

800m Run

For Time

(40min Time Cap)