180921

Jesse Training Plan

Training Plan WOD for Friday, September 21st, 2018:

WOD With Class:
30-20-10:
Front Squats, 115/80-lb or 45% 1RM
Chest-2-Bar

Front Squat:
Build to Today’s 5RM

Conditioning:
10 min AMRAP:
5 Strict Deficit HSPU
10/7 Cal Bike

Rest 5 Min, then:

10 Min AMRAP*:
1 Pegboard Ascent
10 Box Jump

*With a 20/14-lb Weight Vest

Snatch:
4 x 1 @ 80% 1RM

180920

Jesse Training Plan

Training Plan WOD for Thursday, September 20th, 2018:

WOD With Class:
Push Press Nancy
5 Rounds:
400m Run
15 Push Press 115/80-lb

Push Press:
Build to Today’s Heavy Single

Midline Stability:
With a Partner:
100 Weighted Abmat Sit-Up 50/35-lb

180919

Jesse Training Plan

Training Plan WOD for Wednesday, September 19th, 2018:

WOD With Class:
4 Min: Max Cal Bike, or Row
—Rest 2 Min, then:
4 Min: Max Muscle-Up

Deadlift:
Build to 5RM*
*Add 10-lb from last week

8 Rounds:
25 yd. Sled Push (Heavy)
25 ft. Handstand Walk

Midline Stability:
4 Rounds:
10 Shovel Deadlift (each side)
20 Hollow Rocks

180918

Jesse Training Plan

Training Plan WOD for Tuesday, September 18th, 2018:

WOD With Class:
E2MOM for 16 minutes:
25 Double unders
1 Power Clean

*Build to as heavy as possible

– Rest 3 min –

7 Rounds (16 minute time cap):
15 Toes-2-Bar, or V-Up
15 Burpees

Strict Weighted Pull-UP* **:
7 x 2*
*Add 2-lb From Last Week
** Superset with 30 sec. Plank

Aerobic Capacity:
• Run 800M
—4 min rest
• 3 x 400M with 40 sec. rest b/t reps
—4 min rest
• 5 x 200M with 20 sec. rest b/t reps”

180917

Jesse Training Plan

Training Plan WOD for Monday, September 17th, 2018:

WOD With Class:
3 Rounds of Back Squat:
70% x 3
75% x 3
80% x 3+

Complete a set of Back Squat every 2 minutes for 9 rounds. The goal on the plus set is 6-9 reps. If you can easily get 9 reps, increase your 1RM and recalculate your percentages. If you cannot get 6-9 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Clean:
4 x 2 @ 80%

Gymnastics Conditioning:
15 min EMOM, alt:
Bar Muscle-Ups
GHR
Shoulder-Taps

180914

Jesse Training Plan

Training Plan WOD for Friday, September 14th, 2018:

WOD With Class:
“Bear Complex”
5 Rounds For Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

Aerobic Capacity:
8 x 500m Row*
*1 Min rest Between Sets.

180913

Jesse Training Plan

Training Plan WOD for Thursday, September 13th, 2018:

WOD With Class:
3 Rounds:
14 Burpee Box Jump Over 24/20″
21 KB Swing 70/53-lb
7 Chest-2-Bar Pull-Up

Push Press:
5 x 3 @ 75% 1RM

Conditioning:
10 Min AMRAP:
3 Bar Muscle-Up
10 DB Box Step Over 50/35 lb. to 24/20″
3 Sandbag Clean 150/100″
1 Rope Climb 18′

180912

Jesse Training Plan

Training Plan WOD for Wednesday, September 12th, 2018:

WOD With Class:
14 Min AMRAP:
3 Cal Bike, or Row
3 Toes-2-Bar
3 Wallball 20/14-lb
6 Cal Bike, or Row
6 Toes-2-Bar
6 Wallball 20/14-lb
9 Cal Bike, or Row
9 Toes-2-Bar
9 Wallball 20/14-lb

Continue Adding 3-Reps Each Round.

Deadlift:
Build to 5RM

Front Squat:
4 x 1 @ 90%

180911

Jesse Training Plan

Training Plan WOD for Tuesday, September 11th, 2018:

WOD With Class:
3 Rounds (20 min cap):
800m Run, or 1k Row, or 2k Bike
5 Strict Muscle-Up
10 Clean & Jerk 135/95-lb

Strict Weighted Pull-Up*
7 x 2
*Superset with 30 sec. weighted Plank

Conditioning:
4 Rounds:
15 Handstand Push-Ups
15 SandBag Cleans 100/70-lb
15 Weighted GHD Sit-Up 20/14-lb

Aerobic Capacity:
3 x 3 Min Bike
*Rest 3 Min Between Rounds
4 x 2 Min Bike
*Rest 2 Min Between Rounds
5 x 1 Min Bike
*Rest 1 Min Between Rounds

Jerk:
4 x 2 @ 80%

180910

Jesse Training Plan

Training Plan WOD for Monday, September 10th, 2018:

WOD With Class:
10 Min EMOM, alt.
• Cal Bike, or Row
• Burpees

Backsquat:
3 Rounds of:
65% x 5
70% x 5
75% x 5+

Complete a set of Backsquat every 2 minutes for 9 rounds. The goal on the plus set is 9-12 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 9-12 reps, lower your 1RM and recalculate your percentages.

Pick a “Goat” to superset with in-between rounds! What movement do you want to focus on improving?

Conditioning:
3 Rounds:
10/7 Cal Bike
10 Double KB Clean & Jerk 53/35-lb

Snatch:
5 x 1 @ 85%