WEEK OF 9.23.24
Check out Boxing Coach Bobby Kofroth’s upcoming fight against world champ “Sugar” Shane Mosley September 28th at Harrahs Casino in Chester. Check out our Instagram for how to get tickets. I’ll be in his corner.
**PROGRAM NOTES**
COMING SOON…
EXPLODE CLASSIC
Register HERE
November 9th we will be holding our annual competition. Years past we’ve done the TRIPLES CLASSIC. This year will be a same sex partner competition. There will be an RX, Scaled and Masters Division.
Mark your calendar and grab a friend to compete with or we can always use help from volunteers.
Sign up HERE
**Congrats to everyone who PR’d their lifts last week with the final week of Wendler.
Going forward, we will be incorporating a hybrid strength/body building mini session before our METCON for these next few weeks. It will consist of an initial exercise meant for you to go heavy on. Followed by a few body building sets for specific muscle groups.
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 9.23.24 “BLOW OUT”
STRENGTH:
3×5 Front Squat
BUILDER:
2 Rounds of:
15 DB Shoulder Press
15 Close Grip Bench Press
15 DB Skull Crushers
METCON:
3 Rounds of:
3min AMRAP of:
25/20cal Row
15 Hang Squat Cleans…135/95
Remainder of 3min Max Burpee over Bar
2min Rest
For Total Burpees
TUESDAY 9.24.24 “THE WALL”
STRENGTH:
3×5 Sumo Deadlift
BUILDER:
2 Rounds of:
15 Chin Ups
15 Bent Over Rows
15 DB Curls
METCON:
E3MOM for 15min:
5 Wall Walks
60m Sled Push…225/180
For Slowest Round
WEDNESDAY 9.25.24 “HARRY PEAR”
OLYMPIC:
7×2 Clean n Jerk
(Use 7 sets to work up to 2 CnJ @ 90%)
METCON:
With a partner complete the following:
*or split reps in half for individual*
150/120cal Bike
10 Rope Climbs
100 HSPU
100 Toes to Bar
50 DB Devils Press…50/35’s
100 DB S Arm Hang Snatch…50/35
100 Box Jump Overs…24/20”
For Time
(27min Time Cap)
THURSDAY 9.26.24 “LATISSIMUS”
OLYMPIC:
7×2 Snatch
(Use 7 sets to work up to 2 Snatch @ 90%)
METCON:
7 Rounds of:
20/17cal Ski
20/17cal Bike
2min Rest
For Time
(26min Time Cap)
FRIDAY 9.27.24 “GUNNER”
STRENGTH:
3×5 Bench Press
BUILDER:
2 Rounds of:
15 (each leg) Bulgarian Split Squat
15 Extended Arm Weighted Sit Up
15 Med Ball “Around the world” Knees to Chest
METCON:
E4MOM for 16min:
20 Chest to Bar Pull Ups
12 Clean n Jerks…135/95
For Slowest Round
SATURDAY 9.28.24 “JACKED”
STRENGTH:
Work up to a heavy Snatch
HEAVY METCON:
20min AMRAP of:
3 Snatch…185/125
5 Ring Muscle Ups (sub- 10 Chin Ups)
15 Heavy Wall Balls…30/20…10
For Total Reps
SUNDAY 9.29.24 “ROX OFF”
OLYMPIC:
7min EMOM of Hang Squat Snatch
5×2 Split Jerk
5×2 Power Clean
HYROX:
4 Rounds of:
1200m Run
250m Row
25 Wall Balls
30m Farmers Carry
30m Burpee Broad Jump
(46min Time Cap)