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WEEK OF 9.29.25

28
Sep

WEEK OF 9.29.25

Week 2 of a new cycle of Wendler 5,3,1. Use your new established 1RMs from last week to apply to this cycle.

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 9.29.25 “DUMB WAITER”

STRENGTH:

Back Squat 

70% x 3

80% x 3

90% x 3 plus

METCON:

Every 4min for 20min:

60m Sled Push…270/225

15/12cal Ski

25 S Arm DB Hang Snatch…50/35’s

For Slowest Round

TUESDAY 9.30.25 “BAG MAN”

STRENGTH:

5×5 Pull Ups

METCON:

5 Rounds of:

3min AMRAP of:

27/21cal Bike

Remainder of 3min:

5 Burpee Box Jumps…24/20”

5 Sandbag Clean…150/100

2min Rest

For Total Reps without bike

WEDNESDAY 10.1.25 “SKINNY MOVER”

STRENGTH:

Bench Press

70% x 3

80% x 3

90% x 3 plus

METCON:

2 Rounds of:

10min AMRAP of:

15cal Ski

30 S Arm DB Hang CnJ…50/35

(4) 10m Walking Lunge

15 Burpee onto plate

(4) 10m Walking Lunge

2min Rest then:

7min AMRAP of:

10 Wall Walks (sub- 20 push ups)

30 Box Jumps

(4) 30m Shuttle Touch

15 Chin Ups

2min Rest

For Total Reps

THURSDAY 10.2.25 “7 UP”

STRENGTH:

5×5 Shoulder Press

METCON:

7 Rounds of:

200m Run

10 Toes to Bar

7 Snatches…135/95

1min Rest

For Time

(20min Time Cap)

FRIDAY 10.3.25 “COLD BREW”

STRENGTH:

Deadlift

70% x 3

80% x 3

90% x 3 plus

METCON:

3 Rounds of:

30/24cal Ski

24 Back Squats…115/75

6 Burpee Bar Touch

1min Rest

For Time

(17min Time Cap)

SATURDAY 10.4.25 “FAB 5”

METCON:

7min AMRAP of:

15/12cal Bike

(2) Rope Pull Sled Drag…315/225

2min Rest

7min AMRAP of:

15/12cal Row

9 Deficit HSPU…(2)35’s

2min Rest

7min AMRAP of:

15 Burpee Bar Touch

9 Sandbag Clean…150/100

For Total Reps

SUNDAY 10.5.25 “BUTCHER ROX”

5 Rounds of:

30m Sled Rope Drag…270/225

30m Sled Push…270/225

800m Run

22 Wall Balls…20/14…10

2min Rest

For Time

(45min Time Cap)