180117

Jesse Training Plan

Training Plan WOD For Wednesday, January 17th, 2017:

Wod With Class:
5 minute EMOM*:
3-Position Pause + High Hang Snatch
*Rest 1 min

5 minute EMOM:
Hang Snatch + Snatch

*Rest 1 minute inbetwen

5 minute EMOM:
Snatch

*Build each set for all three EMOMs.

Front Squat
3 Rounds of Front Squat:
70% x 5
75% x 3
85% x 1+

Complete a set of Front Squat every 2 minutes for 9 rounds. The goal on the plus set is 6-9 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 6-9 reps, lower your 1RM and recalculate your percentages. Superset: GHD Sit-Up, or toes-2-bar.

Conditioning:
1 Mile Weight Vest Run 20/14#

Midline Conditioning:
4 Rounds (20s on/10s off), alt*:
• Weighted Abmat Sit-Up
• Hollow-Body
• Ab-Roll-Out

180116

Jesse Training Plan

Training Plan WOD For Tuesday, January 16th, 2017:

Wod With Class:
5 minute AMRAP:
400M Run
30 Burpee
AMRAP: Muscle-Ups*

Rest 2 Min

5 minute AMRAP:
400M Run
20 Burpee
AMRAP: Muscle-Ups

Rest 2 Min

5 minute AMRAP:
400M Run
10 Burpee
AMRAP: Muscle-Ups

Conditioning:
4 Rounds:
5 Deficit HSPU
10 Glute Ham Raise
15 Side-Plank Reach Through (each side)

Conditioning:
4 Rounds:
20 Cal Assault Bike
20 Box Jumps
*Rest 3 Min Between Rounds

180115

Jesse Training Plan

Training Plan WOD For Monday, January 15th, 2017:

Wod With Class:
3, 6, 9 Min AMRAP*:
6 Thruster 95/65-lb
9 Toes-2-Bar
12 DB Snatch 50/35-lb

*3 Minute Rest Between Rounds

Conditioning:
Heavy Grace
30 Clean & Jerk @ 65% 1RM

180112

Jesse Training Plan

Training Plan WOD For Friday, January 12th, 2017:

Wod With Class:
3 Rounds of Deadlift:
70% x 3
75% x 3
80% x 3+

Complete a set of Deadlift 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. (Dips, Pull-Ups, Rope Climbs, Dubz, Muscle-Up, HSPU, etc.)

Power Snatch EMOM
Week 2

3 x 4 @ 70%
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 85%

*Rest 1 Minute Between Rounds

Conditioning:
18 Min EMOM, alt*:
Calorie Bike
Burpee
Rest

*Try to maintain the same reps you got last week for 1 more round.

180111

Jesse Training Plan

Training Plan WOD For Thursday, January 11th, 2017:

Wod With Class:
3 Rounds:
10 Bar Muscle-Up
200m Run
30ft. Handstand Walk

Conditioning:
3 Rounds:
200m Farmer Carry 53/35-lb
1 Min Handstand Hold, “Bodyline Drill”

Bench Press
3 Rounds of Bench Press:
70% x 3
75% x 3
80% x 3+

Complete a set of Bench Press 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. Superset with Weighted Strict Ring-2-Sternum, Weighted Pegboard, or Weighted legless Rope Climb.

180110

Jesse Training Plan

Training Plan WOD For Wednesday, January 10th, 2017:

Wod With Class:
5 minute EMOM*:
3-Position Pause + High Hang Clean

5 minute EMOM:
Hang Clean + Clean

5 minute EMOM:
Clean

*Build each set for all three EMOMs. Rest 1 minute between rounds.

Front Squat:
3 Rounds of Front Squat:
70% x 3
75% x 3
80% x 3+

Complete a set of Front Squat 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. Superset: Ring Row, or Bent Over Row.

181109

Jesse Training Plan

Training Plan WOD For Tuesday, January 9th, 2017:

Wod With Class:
20 minute AMRAP:
5 S2OH*
10 Toes-2-Bar, or V-Up
15 Box Jump 24/20

Every 2 Rounds Increase the Weight:
115/80-lb, or 45% 1RM
135/95-lb, or 55% 1RM
155/105-lb, or 65% 1RM
185/125, or 75% 1RM
205/140-lb, or 85% 1RM
225/155-lb, or 90% 1RM
245/170-lb, or 95% 1RM

Conditioning:
6 Rounds:
6 Weighted Glute Ham Raise
6 Snow Angels 10/5-lb plates

Conditioning:
2k row
*keep a good pace, stay within 99% of your fastest 2k pace. Rest 5 min.

1k row
*keep a pace slightly faster than your 2k pace. Rest 5 min.

500m row
*keep a pace slightly faster than your 1k pace

180108

Jesse Training Plan

Training Plan WOD For Monday, January 8th, 2017:

Wod With Class:
For Quality:
10 Back Squat @ 50%
2 Pegboard Ascents
9 Back Squat @ 55%
2 Pegboard Ascents
8 Back Squat @ 60%
2 Pegboard Ascents

1 Back Squat @ 95%
2 Pegboard Ascents

Conditioning:
4 Rounds:
4 Clean & Jerk 185/125-lb
8 Burpee Over the Bar
40 Dubz

Conditioning:
7 Rounds:
14/10 Cal Bike
7 Chest-2-Bar

Midline Stability:
5 Rounds:
30 Sec Plank
30 Sec, max side-plank reach through Left
30 Sec, max side-plank reach through Right
30 Sec Rest

180105

Jesse Training Plan

Training Plan WOD For Friday, January 5th, 2017:

Wod With Class:
Wendler Deadlift
3 Rounds of Deadlift:
65% x 5
70% x 5
75% x 5+

Complete a set of Deadlift every 2 minutes for 9 rounds. The goal on the plus set is 12-15 reps. If you can easily get 15 reps, increase your 1RM and recalculate your percentages. If you cannot get 12-15 reps, lower your 1RM and recalculate your percentages. Pick a goat to superset with in-between rounds (Dips, Pull-Ups, Rope Climbs, Dubz, Muscle-Up, HSPU, etc.)

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

*1 minute rest in-between sets

Conditioning:
15 Min EMOM, alt:
• Calorie Bike
• Burpee
• Rest

*Try for to increase the burpees by 2 more reps than last week. If you did not do last weeks, use the first round to establish the baseline: work for 40 seconds @ 80% intensity to find your goal number for all 5 rounds.

180104

Jesse Training Plan

Training Plan WOD For Thursday, January 4th, 2017:

Wod With Class:
3 Rounds:
500M row, or 1000m Bike, or 400M Run
21 Toes-2-Bar
12 Deficit HSPU @ 3″ Deficit

Bench Press
3 Rounds of:
65% x 5
70% x 5
75% x 5+

Complete a set of Bench Press every 2 minutes for 9 rounds. The goal on the plus set is 12-15 reps. If you can easily get 15 reps, increase your 1RM and recalculate your percentages. If you cannot get 12-15 reps, lower your 1RM and recalculate your percentages. Superset with legless rope climbs.

Conditioning:
Each For Time:
50 Cal row
*Rest 5 min
40 Cal row
*Rest 4 min
30 Cal Row
*Rest 3 Min
20 Cal Row
*Rest 2 Min
10 Cal Row