1805011

Jesse Training Plan

Training Plan WOD for Friday, May 11th, 2018:

WOD With Class:
For time:
50 handstand push-ups*
50 toes-to-bars
50-cal. Bike, or Row
50 dumbbell box step-overs 50/35-lb
50-ft. right-arm dumbbell overhead lunge 50/35-lb
50-ft. left-arm dumbbell overhead lunge 50/35-lb

Backsquat:
Build to a 5-RM

Snatch:
3 x 3 @ 85% 1RM

Conditioning:
Every 4 min for 5 Rounds:
• 25/21 Cal Bike
• 25 Burpees

1805010

Jesse Training Plan

Training Plan WOD for Thursday, May 10th, 2018:

WOD With Class:
“Regionals Linda”
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift, 295 / 220 lb.
Bench press, 195 / 135 lb.
Squat clean, 145 / 105 lb.

Time cap: 17 minutes

Jerk
4 x 2 @ 90% 1RM

180509

Jesse Training Plan

Training Plan WOD for Wednesday, May 9th, 2018:

WOD With Class:
Triple 2
For time (32 min cap):
2,000-m row, or 4k Bike
200 double-unders
2-mile run

Gymnastics Conditioning:
10 Rounds:
3 Strict Muscle-Up
30ft. Handstand Walk

180508

Jesse Training Plan

Training Plan WOD for Tuesday, May 8th, 2018:

WOD With Class:
Snatch EMOM*:

3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

*1 minute rest in-between sets

Conditioning:
30 / 25 cal. bike
20 burpee box jump-overs
10 sandbag cleans 150/100-lb

Conditioning:
21-15-9:
Dumbbell Clean 70/50-lb
Weighted GHD Sit-Up

180507

Jesse Training Plan

Training Plan WOD for Monday, May 7th, 2018:

WOD With Class:
For Time, (25 min cap)*:
1200M Run
Then, 12 Rounds:
4 Strict Handstand Push-Up
8 Chest-2-Bar
12 Air Squat

*w/Weight Vest 20/14-lb

Back Squat:
5 x 5 @ 90% of 5-Rep Max

Bench Press:
5 x 5 @ 90% of 5RM

Deadlift:
1 x 5*

*Build to a moderately heavy set of 5 reps.

180504

Jesse Training Plan

Training Plan WOD for Friday, May 4th, 2018:

WOD With Class:
Build to a 5-RM Front Squat*

*Add 5-10 lb. from last week’s 5RM

Conditioning:
“Annie”
50-40-30-20-10:
Dubz
Abmat Sit-Ups

Snatch:
4 x 2 @ 90% 1RM

180503

Jesse Training Plan

Training Plan WOD for Thursday, May 3rd, 2018:

WOD With Class:

“JT”
21-15-9:
Handstand Push-Up
Ring Dip
Push-Up

Power Clean:
3 x 3 @ 80% 1RM

180502

Jesse Training Plan

Training Plan WOD for Wednesday, May 2nd, 2018:

WOD With Class:
For Time*:
1 Mile Run
20 Strict Pull-Up
800m Run
20 Strict Pull-Up
400m Run
20 Strict Pull-Up

*Wear a Weight Vest if you Have one 20/14-lb

Gymnastics Conditioning:
3 x 1 minute Handstand Hold*
*Wear a Weight Vest if you Have one 20/14-lb

Conditioning:
4 Rounds:
24/18 Cal Bike
2 Pegboard Ascent
4 Sandbag Clean 150/100-lb

180430

Jesse Training Plan

Training Plan WOD for Monday, April 30th, 2018:

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

Conditioning:
12 min Amrap:
30 Double-unders
10 Burpees
3 Bar Muscle-ups

Strict Press:
5 x 5 @ 90% of 5RM

Deadlift:
1 x 5*

*Build to a moderately heavy set of 5 reps.

180427

Jesse Training Plan

Training Plan WOD for Friday, April 27th, 2018:

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

Conditioning:
10 Min AMRAP (For Quality):
5 Box Jump
10 Glute Ham Raise
15 Push-Up

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

Bench Press:
Build to a 5-RM