WEEK OF 9.28.26

***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 9.28.26 “TEXAS RANGER”

STRENGTH:

Bench Press

65% x 5

75% x 5

85% x 5 plus

METCON:

5 Rounds of:

12 Toes to Bar

24 S DB Walking Lunge Steps…50/35

18 Bench Press…155/95

1min Rest

For Time

(18min Time Cap)

TUESDAY 9.29.26 “REDLINE”

OLYMPIC:

3×3

Clean n Jerk

METCON:

E3MOM for 21min:

15/12cal Row

7 Clean n Jerk…135/95

7 Burpee Over Bar

For Slowest Round

WEDNESDAY 9.30.26 “SYSTEM RESET”

CORE VALUES:

4 Rounds of:

15 Db Sit Ups

15 Knees to Chest

15 Barbell Goodmornings

METCON:

25min AMRAP of:

25 Wall Balls…20/14…10

25cal Run (or 400m outside)

25/20cal Ski

25 Box Jump Over…20/24”

(Starting with and every 5min 30m Sled Push…225/180)

For Total Reps

THURSDAY 10.1.26 “MECHANISM”

STRENGTH:

Back Squat:

65% x 5

75% x 5

85% x 5 plus

METCON:

3 Rounds of:

10 Ring Muscle Ups (sub- BMU, 20 Pull Ups)

30/24cal Row

30/24cal Bike

3min Rest

For Time

(23min Time Cap)

FRIDAY 10.2.26 “BACK LIT”

STRENGTH:

Deadlift

65% x 5

75% x 5

85% x 5 plus

METCON:

27…21…15…9 of:

Deadlift…225/155

HSPU…floor

Calorie Ski

For Time

(16min Time Cap)

SATURDAY 10.3.26 “RUMP ROAST”

METCON:

30min AMRAP of:

20 Devils Press…50/35’s

20 DB Box Step Ups…50/35

40cal Row

40 DB Squats…50/35’s

10 Wall Walks

For Total Reps

*Partners share reps however

SUNDAY 10.4.26 “ROX A BYE”

HYROX:

E6MOM for 48min:

800m Run (or 3min max effort run)

15m Burpee Broad Jump

15 Wall Balls

For Slowest Round