180413

Jesse Training Plan

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

WOD With Class:
Backsquat:
Build to a 5-RM*

*Add 5-10-lb from last week’s 5RM

Conditioning:
10 Min AMRAP:
5 Strict Chin-Up
10 Box Jump 30/24″
15 GHD Sit-Up

Overhead Squat
2 x 5 @ 80% 1RM*
*Add 10-lb from last week

Snatch
4 x 2 @ 80% 1RM

Midline Stability:
5 min EMOM:
6 Straight Leg Raise Hanging From Pull-Up Bar

180412

Jesse Training Plan

Training Plan WOD for Thursday, April 12th, 2018:

WOD With Class:
10 Rounds (20 min cap):
9 DB Push Press
35 Dubz

Clean & Jerk
3 x 3 @ 75% 1RM

Conditioning:
Every 3 Minutes for 5 Rounds:
150 Foot Sled Push
150 Foot Handstand Walk

180411

Jesse Training Plan

Training Plan WOD for Wednesday, April 11th, 2018:

WOD With Class:
10 x 3 Minute AMRAP*:
12/10 Cal Bike, or Row, or 200m Run
12 Hang Power Clean 115/85-lb
12 Bar Facing Burpee

*1 minute Rest Between Rounds. Tabata Scoring.

Conditioning:
5 Rounds:
20 Sec. L-Sit
10 Wall Ball 30/20-lb
20 Sec. Max Farmer Grip Hold
10 Wallball 30/20-lb

180410

Jesse Training Plan

Training Plan WOD for Tuesday, April 10th, 2018:

WOD With Class:
1 Mile Run, 20/14-lb Weight Vest

Conditioning:
Every 90 Sec for 5 Rounds, Alt.:
• 5 Strict Weighted Pull-Up
• Strict Deficit Handstand Push-Up
• V-Up

Snatch
1 x 3*

*Build to a Heavy Triple

180409

Jesse Training Plan

Training Plan WOD for Monday, April 9th, 2018:

WOD With Class:
Backsquat 5 x 5 @ 90% of 5-Rep Max

Conditioning:
“Jackie”
1000m Row
50 Thruster 45/35-lb
30 Pull-Ups

Bench Press
5 x 5 @ 90% of 5RM

Deadlift
1 x 5*

*Build to a moderately heavy set of 5 reps.

180406

Jesse Training Plan

Training Plan WOD for Friday, April 6th, 2018:

WOD With Class:
Backsquat:
Build to a 5-RM*
*Add 5-10-lb from last week’s 5RM

Conditioning:
2 Rounds For Time (14 Min Cap):
30 Wallball
30 Russian KB Swing 53/35-lb
30 Box Jump 24/20″
30 Push Press 75/55-lb
30 Cal Bike/Row

Overhead Squat
2 x 5 @ 80% 1RM*
*Add 10-lb from last week

Snatch
3 x 3 @ 75% 1RM

180405

Jesse Training Plan

Training Plan WOD for Thursday, April 5th, 2018:

WOD With Class:
Clean & Jerk
4 x 2 @ 80% 1RM

Conditioning:
5 Rounds (for quality):
50 Dubz
10 Weighted GHD Sit-Up
5 Weighted Dips

Conditioning:
3 x 5 Rounds:
30 Sec Bike @ Moderate
30 Sec Bike @ Moderate/Fast
30 Sec Bike @ Fast
30 Sec Bike @ Easy

*Rest 2 minutes between each of the 3 sets. No rest between rounds.

180404

Jesse Training Plan

Training Plan WOD for Wednesday, April 4th, 2018:

WOD With Class:
5 Rounds:
10 Alt. DB, or KB Snatch 70/50-lb
20 Burpee to 45-lb Plate

Conditioning:
6 Rounds*:
12/10 Cal Bike
6 Sandbag Clean
3 Pegboard Ascent

*Record Each Round. Rest Your Work Time.

Conditioning:
10 Rounds:
20 Sec. L-Sit
100m Single Arm Farmer Carry 70/53-lb

180403

Jesse Training Plan

Training Plan WOD for Tuesday, April 3rd, 2018:

WOD With Class:
Every 3 Minutes for 5 Rounds:
400M Run*
*Run Slightly Faster than your ideal mile pace.

Conditioning:
Every 90 Sec for 5 Rounds, Alt.:
• 5 Strict Weighted Pull-Up
• Deficit Handstand Push-Up
• V-Up

Clean & Jerk
1 x 3*

*Build to a Heavy Triple

180402

Jesse Training Plan

Training Plan WOD for Monday, April 2nd, 2018:

WOD With Class:
Backsquat 5 x 5 @ 90% of 5-Rep Max

Conditioning:
1000m Row
30 Power Clean 135/95-lb
20 Bar Facing Burpees

Press:
5 x 5 @ 90% of 5RM

Deadlift:
1 x 5*

*Build to a moderately heavy set of 5 reps.