190103

Jesse Training Plan

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

WOD With Class:
3k Row or 6k Bike
300 Dubz
3 Mile Run

Conditioning:
21-15-9:
Weighted GHD Sit-Up
3 Pegboard Ascent

190102

Jesse Training Plan

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

WOD With Class:
10 Min EMOM:
3 Hang Power Clean 75% 1RM
7 Chest-2-Bar

Rest 3 Min

10 Min EMOM:
3 Hang Power Snatch 75% 1RM
5 Deficit HSPU

Dip Support Hold:
5 Rounds of 20 sec On/40 Sec. Off

Conditioning:
5 Rounds:
30/20 Cal Bike
3 Front Squat @ 85% 1RM

Midline Stability:
4 Rounds:
8 V-Up
8 Tuck-Up
8 Hollow Body Hold
8 Sec. Hollow Hold

181228

Jesse Training Plan

Training Plan WOD for Friday, December 28th, 2018:

WOD With Class:
18 Min AMRAP*:
200m Run
30 DB Deadlift 50/35-lb
200m Run
20 DB Front Squat
200m Run
10 DB Hang Clean 50/35-lb

*Score is total reps of the DB movements.

Backsquat*:
Week 4
5 x 5*
*5-10 lb. heavier than last week.

Conditioning:
20 Min EMOM:
• Cal Ski
• Burpee

Midline Stability:
7 Rounds:
7 Weighted GHD Sit-Up
14 Hollow Rocks
7 Back-Hip Extension
14 Arch Rocks

181227

Jesse Training Plan

Training Plan WOD for Thursday, December 27th, 2018:

WOD With Class:
4 Rounds:
12 KB Swing 70/53-lb
12 HSPU
12 Box Jump 24/20″
12 Toes-2-Bar

Strict Press, Week 4:
5 x 3*
*5-10 lb. heavier than last week.

Conditioning:
10-9-8-7-6-5-4-3-2-1:
Cal Bike
Ring Dip

181226

Jesse Training Plan

Training Plan WOD for Wednesday, December 26th, 2018:

WOD With Class:
5 Rounds, in teams of 3, (25 Min Cap):
60/50 Cal Bike/Row/Ski
30 Power Clean*

Round 1: 95/65-lb
Round 2: 135/95-lb
Round 3: 185/130-lb
Round 4: 225/155-lb
Round 5: 245/170-lb

10 Sets of Snatch Complex:
1 Pull
1 Power
1 Hang Full
1 Snatch Balance

Midine Stability:
21-15-9:
Russian KB Swing 70/53
GHD Sit-Up

181221

Jesse Training Plan

Training Plan WOD for Friday, December 21st, 2018:

WOD With Class:
3 Minute AMRAP:
Bike/Row/Ski for Calories

Rest 2 Minutes

5 Minute AMRAP:
5 Deadlift @ 275/190 or 65% 1RM
10 Bar Facing Burpee

Rest 5 Minutes

3 Minute AMRAP:
Bike/Row/Ski for Calories

Rest 2 Minutes

5 Minute AMRAP:
5 Deadlift @ 275/190 or 65% 1RM
10 Bar Facing Burpee

Front Squat
10 x 2 @ 85% 1RM

181220

Jesse Training Plan

Training Plan WOD for Thursday, December 20th, 2018:

WOD With Class:

For Time:
800M Run
60 DB Front Squat 50/35-lb
400M Run
30 DB Front Squat 50/35-lb
200M Run
15 DB Front Squat 50/35-lb

7 Rounds (for quality):
7 Strict Weighted Pull-Up
7 Strict Weighted Dips

181219

Jesse Training Plan

Training Plan WOD for Wednesday, December 19th, 2018:

WOD With Class:
3 Rounds:
10 Hang Power Snatch 115/80-lb
20 Box Jump Over

Power Snatch EMOM:
3 x 3 @ 55%
3 x 3 @ 65%
3 x 3 @ 75%

*1 minute rest in-between sets

Aerobic Capacity:
10 Rounds:
90 Sec. Cal Bike
90 Sec. Rest

Gymnastics Conditioning:
5 Rounds:
1 Pegboard Ascent
3 Strict Muscle-Up
9 C2B

181218

Jesse Training Plan

Training Plan WOD for Tuesday, December 18th, 2018:

WOD With Class:
3 Rounds:
30/24 Cal Row/Bike/Ski
30 Bench Press 115/80-lb
30 Abmat Sit-Up

Strict Press:
Week 2
5 x 3, add 2.5-5 lb. from last week.

5 Rounds:
10 Bulgarian Split Lunge 185/130-lb
1 Power Clean + 1 Hang Squat Clean @ 80% 1RM

Conditioning:
21-15-9:
Ski Erg
Wallball 30/20-lb

181217

Jesse Training Plan

Training Plan WOD for Monday, December 17th, 2018:

WOD With Class:
4 Rounds:
2 Min AMRAP: Sandbag Clean 150/100-lb
1 Min AMRAP: C2B

*Score is max total reps of Sandbag Cleans and C2B over all 4 rounds.

Backsquat:
5 x 5, Week 3*
*Add 5-10 lb. from last week

Split Jerk:
Week 1
3 x 3 @ 65%
3 x 2 @ 75%
3 x 1 @ 80%

Aerobic Capacity:
10 Rounds:
200m Row Moderate/fast
200m Row Easy
*No Rest

Midline:
5 Rounds:
10 Back-Hip Extension
100ft Farmer Carry 2 x 100/70-lb KB
10 Box Step-Up 100/70-lb KB to 12″ Box