180222

Jesse Training Plan

Training Plan WOD For Wednesday, February 21st, 2018:

Wod With Class:
9-6-3:
Thruster @ 165/115-lb, or 75% 1RM
Muscle-Up

Thruster
10 min to Build to a Medium/Heavy 3-Rep

10 min AMRAP:
20/15 Cal Row
50 ft. handstand walk
20 sec. L-Sit

180220

Jesse Training Plan

Training Plan WOD For Tuesday, February 20th, 2018:

Wod With Class:
7 Rounds (14 min cap):
7 Deadlift 225/155-lb
7 Deficit HSPU 6/3″
7 Toes-2-Bar

Conditioning:
7 min AMRAP:
10 Dubbell Lunge 50/35-lb
100ft. Sandbag Bear Hug Walk 100/70-lb

Jerk Balance:
5-3-2-1-1-1

Conditioning:
40-30-20-10:
Cal Bike
GHD Sit-Up
*3 Pegboard Ascent Between Rounds

180219

Jesse Training Plan

Training Plan WOD For Monday, February 19th, 2018:

Wod With Class:
3 Rounds (24 min cap):
800M Run
15 Burpee
800M Bike, or 400M Row
15 Burpee

Conditioning:
2 Rounds:
25 Chest-2-Bar
25 ft. Handstand Walk
25 Back Squat @ 50% 1RM
25 ft. Handstand Walk

Snatch Balance:
5-3-2-2-1-1-1

Conditioning:
4 Rounds:
15 Cal Bike
25 ft. Farmer Carry 195/135-lb
15 Burpee to 6″ Target
25 ft. Farmer Carry
*Rest 3 min between rounds

Gymnastics Conditioning:
3 x 1 minute:
Weight Vest Handstand Hold

180216

Jesse Training Plan

Training Plan WOD For Friday, February 16th, 2018:

Wod With Class:
20 min AMRAP:
8 Front Squat 155/105-lb* or 50% 1RM
8 Chest-2-Bar
8 DB Box Step-Up 50/35-lb
8 Chest-2-Bar

Power Snatch
3 x 3 @ 80%

Conditioning:
5 Rounds:
10 Glute Ham Raise
20 ft. Handstand Walk
3 Ball-Ups

180215

Jesse Training Plan

Training Plan WOD For Thursday, February 15th, 2018:

Wod With Class:
For Time:
Run 800m
10 push press 185/130-lb, or 80% 1RM
Run 400m
20 push press 135/95-lb, or 60% 1RM
Run 200m
30 push press 95/65-lb, or 40% 1RM

Front Squat
Week 3
3 x 3 @ 80%

Conditioning:
10 Rounds:
8 Toes-2-Bar
20m Sled Push 180/125-lb

180214

Jesse Training Plan

Training Plan WOD For Wednesday, February 14th, 2018:

Wod With Class:
8 Rounds (16 min cap):
12 Cal Bike, or Row
12 Wallball 30/20#

Power Clean
3 x 3 @ 80%

Conditioning:
4 Rounds:
15 Cal Bike
25 ft Sandbag Bear Hug Carry
15 Cal Row
25 ft Farmer Carry @ 195/135-lb
*Rest 3 min between rounds

180213

Jesse Training Plan

Training Plan WOD For Tuesday, February 13th, 2018:

Wod With Class:
For Time (20 min time cap):
30 HSPU*
3 Legless Rope Climb 15ft.**
30 Box Jump
3 Legless Rope Climb 15ft.
20 HSPU
2 Legless Rope Climb 15ft.
20 Box Jump
2 Legless Rope Climb 15ft.
10 HSPU
1 Legless Rope Climb
20 Box Jump
1 Legless Rope Climb

Split Jerk:
3 x 3 @ 80%

Conditioning:
Row:
500m @ Fast
*Rest 3 min
8 sets:
• 150m @ fast
• 100m @ moderate
• 50m @ easy
*Rest 3 min
500m @ Fast

180212

Jesse Training Plan

Training Plan WOD For Monday, February 12th, 2018:

Wod With Class:
For Time:
21/17 Cal Bike, or Row
3 Rounds:
• 12 DB Deadlift 50/35-lb
• 9 DB Power Clean
• 6 DB Hang Power Clean
• 3 Jerk
21/17 Cal Bike, or Row
2 Rounds:
• 12 DB Deadlift
• 9 DB Power Clean
• 6 DB Hang Power Clean
• 3 Jerk
21/17 Cal Bike, or Row
1 Round:
• 12 DB Deadlift
• 9 DB Power Clean
• 6 DB Hang Power Clean
• 3 Jerk

Backsquat:
3 x 3 @ 80%

Snatch
3 x 3 @ 80%

Conditioning:
Tabata (8 rounds of 20/10 sec. each):
Box Jump
Burpee
Strict Pull-Up
Strict Dips

Conditioning:
3 x 1 minute:
Weight Vest Handstand Hold

180209

Jesse Training Plan

Training Plan WOD For Friday, February 9th, 2018:

Wod With Class:
For Time (15 Min Cap):
10 Dumbbell Snatch 50/35-lb
5 Bar Muscle-Up*
20 Dumbbell Snatch
10 Bar Muscle-Up
40 Dumbbell Snatch
15 Bar Muscle-Up

Snatch
3 x 3 @ 75% 1RM

Conditioning:
5 Rounds:
10 Weighted Dips
10 Weighted GHD Sit-Up

Conditioning:
21-15-9:
Weighted Strict Pull-Up
Deficit Handstand Push-Up

180208

Jesse Training Plan

Training Plan WOD For Thursday, February 8th, 2018:

Wod With Class:
4 Rounds:
21/17 Cal Row, or Bike
21 Wallball 20/14-lb
21 KB Swing 50/35-lb
42 Dubz

Power Clean
3 x 3 @ 75%