181019

Jesse Training Plan

Training Plan WOD for Friday, October 19th, 2018:

WOD With Class:
For Time:
800M Run, or 1k Row, or 2k Bike
12 BackSquats @ 225/155 or 65% 1RM
400M Run, or 500M Row, or 1k Bike
12 BackSquats
800M Run, or 1k Row, or 2k Bike

1 & 1/4 Front Squat:
4 Rounds, Build Each Set

Hang Snatch:
Build to Today’s Heavy 3RM

181017

Jesse Training Plan

Training Plan WOD for Wednesday, October 17th, 2018:

WOD With Class:
5 Rounds:
15 Wallball
15 Power Snatch 75/55-lb

Push Jerk:
Week 2
5 x 2, Build Each Set*
*Add 5-10 lb. heavier than last week

Front Squat:
5 x 5 @ 90% 5RM

181016

Jesse Training Plan

Training Plan WOD for Tuesday, October 16th, 2018:

WOD With Class:
For Time (30 Min Cap):
1 Mile Run
30 HSPU
30 Toes-2-Bar
30 Burpee
100/70 Cal Row, Or Bike
30 HSPU
30 Toes-2-Bar
30 Burpee

Hang Snatch EMOM:
Week 1
3 x 4 @ 65%
3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @ 80%

Snatch Pull:
3 x 2 @ 105% 1RM

181015

Jesse Training Plan

Training Plan WOD for Monday, October 15th, 2018:

WOD With Class:
15 min AMRAP (For Quality):
5 Box Jump Over 36/30″
10 Strict Pull-Up
15 Push-Up

Clean Complex:
E2MOM for 8 Sets*:
Hang Clean +
Clean +
2 Front Squat

*Build Each Set. Complete two Front Squats after the Clean.

Conditioning:
8 min AMRAP:
40 Dubz
20 Front Rack Lunges 115/80-lb

Bench Press:
5 x 5 @ 90% 5RM

Midline Conditioning:
3 x 1 Min Weighted Plank 70/50-lb

181012

Jesse Training Plan

Training Plan WOD for Friday, October 12th, 2018:

WOD With Class:
12 Min AMRAP:
3 Thruster
3 Toes-2-Bar
3 Cal Bike, or Row
6 Thruster
6 Toes-2-Bar
6 Cal Bike, or Row
9 Thruster
9 Toes-2-Bar
9 Cal Bike, or Row

*Increase by 3 Reps Each Round

Pause Front Squat:
*Build to Today’s Heavy Single. 3 Sec. Pause at the Bottom.

Single Arm Bent Over Row:
5 x 12 @ 70/50-lb tempo: 51×1

Bulgarian Split Lunge:
5 x 12 @ 53/35-lb KB

181011

Jesse Training Plan

Training Plan WOD for Thursday, October 11th, 2018:

WOD With Class:
25 Min AMRAP:
400m Run
20 Sandbag Clean 100/70-lb
10 DB Box Step Over 50/35-lb @ 24/20″

Midline Stability:
100 Wolf Raises 20/14-lb

Gymnastics Conditioning:
5 Rounds:
40 Sec. Weighted Handstand Hold

181010

Jesse Training Plan

Training Plan WOD for Wednesday, October 10th, 2018:

WOD With Class:
7 Rounds:
14/10 Cal Bike, or Row
7 Push Jerk 135/95-lb
14 GHD Sit-Up, or V-Up

Push Jerk:
5 x 2, Build Each Set*
*Add 5-10-lb heavier than last week

Handstand Hold*:
5 x 1 Minute

*Chest Facing, aka “body Line drill”

Aerobic Capacity:
1 Mile Weight Vest Run 20/14-lb*
*Time to Beat Last Week’s Run Time!

181009

Jesse Training Plan

Training Plan WOD for Tuesday, October 9th, 2018:

WOD With Class:
4 Rounds (16 Min Cap):
200m Run
4 Strict Muscle-Up*, or 2 pegboard Ascent
8 Hang Power Clean 185/130-lb, or 65% 1RM

Hang Power Clean + Power Clean:
8 min EMOM*

*Build Each Round

Aerobic Capacity:
1000m Row Moderate
250m Easy
1 min rest

500m Row Moderate/Fast
250m Easy
500m Row Moderate/Fast
250m Easy
1 min rest

150m Row Fast
250m Easy
150m Row Fast
250m Easy
150m Row Fast

High Hang Snatch EMOM:
Week 2
3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

181008

Jesse Training Plan

Training Plan WOD for Monday, October 8th, 2018:

WOD With Class:
For Time:
30 Box Jumps 24/20″
30 Chest to Bar Pull-ups
30 Kettlebell Swings 53/35-lb
30 Front Squats 115/80-lb
30 Toes to Bar
30 Push Press 115/80-lb
30 Deadlifts 115/80-lb
30 Wall Balls 20/14-lb
30 Burpees
30 Double Unders

Backsquat:
5 x 5 @ 90% 5RM

Power Clean EMOM:
Week 3
3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

Conditioning:
27-21-15-9:
Cal Bike
GHD Sit-Up
Burpee

181005

Jesse Training Plan

Training Plan WOD for Friday, October 5th, 2018:

WOD With Class:
Bench Press (12 min):
Build to Today’s 5RM

10-9-8-7-6-5-4-3-2-1:
Power Clean*
HSPU
Chest-2-Bar

*Begin at 50% 1RM, add 5% +/- each Round

Bench Press:
Build to Today’s 5RM

Overhead Squat:
3 x 3 @ 70% 1RM
3 x 2 @ 75% 1RM
3 x 1 @ 80% 1RM

Midline Conditioning:
Tabata, alt:
Hollow Body
Arch Rock