180705

Jesse Training Plan

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

WOD With Class:
2 Rounds:
1000m Row
20 Chest-2-Bar
30 HSPU

Jerk Split Balance:
5 x 3 @ 55% 1RM

Split Jerk:
1-1-1

7 Rounds:
50 ft. Plate Pinch Carry 45/35-lb Comp Plates
10 Glute Ham Raise

180703

Jesse Training Plan

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

WOD With Class:
For Time:
30 Snatches (135/95)
10 Ring Muscle-ups
30 Clean & Jerks (135/95)
10 Ring Muscle-ups
30 Thrusters (135/95)
10 Ring Muscle-ups

Conditioning:
Assault Bike:
1 Mile, Rest 1 Min
2 Mile, Rest 2 Min
3 Mile, Rest 3 Min
2 Mile, Rest 2 Min
1 Mile

180702

Jesse Training Plan

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

WOD With Class:
5 Rounds, 30 Sec. On/30 Sec. Off*:
• Cal Bike, or Row
• Dubz
• Burpee

*Tabata Scoring: Record only your lowest round for each of the three movements.

Front Squat:
5 x 5 @ 90% 5RM

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

Gymnastics Conditioning:
10 Rounds:
2 Strict Weighted Pull-Up*
30ft. Handstand Walk

*2-3 lb. Heavier Than Last Week

180629

Jesse Training Plan

Training Plan WOD for Friday, June 29th, 2018:

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

Conditioning:
5 Rounds:
20 Wallball 20/14-lb
10 GHD 20/14-lb, or V-Up
5 Bar Muscle-Up with a 10/6-lb MedBall*

OHS:
5 x 2 @ 80% 1RM

Snatch Grip Deadlift + 2 x Low Hang Snatch Grip Pull
@ 90% 1RM Snatch

Conditioning:
Every 4 minutes for 8 Rounds:
500m Row
5 Muscle-Up

*Keep Row Times as fast as possible. Scale the muscle-Ups to no more than 2 sets each round.

180627

Jesse Training Plan

Training Plan WOD for Wednesday, June 27th, 2018:

WOD With Class:
Deadlift:
Build to a 5RM Sumo Deadlift

Conditioning:
8 Minute AMRAP:
50 Dubz
8 Sandbag Cleans 150/100-lb

Conditioning:
On the 0:00 – 1 Mile Run
On the 10:00 – 800 Meter Run
On the 15:00 – 400 Meter Run
On the 20:00 – 1 Mile Run
On the 30:00 – 800 Meter Run
On the 35:00 – 400 Meter Run

180626

Jesse Training Plan

Training Plan WOD for Tuesday, June 26th, 2018:

WOD With Class:
20-18-16-14-12-10-8-6-4-2:
Cal Bike, or Row
Single Arm DB S2OH 50/35-lb
Burpee

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

*1 minute rest Between sets

Strict Pull-Up:
5 x 5 @ Working Weight

180625

Jesse Training Plan

Training Plan WOD for Monday, June 25th, 2018:

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

Conditioning:
3 Rounds:
400m run
12 C2B Pull-ups
9 Clean & Jerk 155/105-lb, or 70% 1RM

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

Conditioning:
14 min EMOM, alt*:
Toes-2-Bar
Burpee

*Try to maintain the same number as last week for 1 more round.

Gymnastics:
10 Rounds:
2 Strict Weighted Pull-Up*
30ft. Handstand Walk

*2.5-5-lb Heavier Than Last Week

180622

Jesse Training Plan

Training Plan WOD for Friday, June 22nd, 2018:

WOD With Class:
“300”
10 Rounds For Time:
5 Strict Chest to Bar Pull-ups
10 DB Movement* 70/50-lb
15 GHD Sit-ups, or V-Up

Round 1 – DB Push Press
Round 2 – DB Burpees
Round 3 – DB Power Cleans
Round 4 – DB Bench Press
Round 5 – DB Lunge Steps
Round 6 – DB Front Squats
Round 7 – DB Bent Over Rows
Round 8 – Alternating DB Snatches
Round 9 – DB Deadlifts
Round 10 – DB Thrusters

Front Squat:
Build to a 5RM*
*Increase 5-10 lb. From Last Week

Snatch:
2 x 5 @ 80% 1RM

Strict Weighted Dips:
5 x 3 @ Working Weight

180620

Jesse Training Plan

Training Plan WOD for Wednesday, June 20th, 2018:

WOD With Class:
For Time:
500m Row, or 1k Bike
5 Legless Rope Climb*
30 Power Clean 115/85-lb
1000m Row, or 2k Bike
30 Power Clean 115/85-lb
5 Legless Rope Climb
500m Row, or 1k Bike

Conditioning:
21-15-9:
Chest-2-Bar
*75 Ft. Farmer Walk After Each Round 1.2 x Bodyweight

Conditioning:
On the 0:00 – 4k Bike
On the 10:00 – 2k Bike
On the 15:00 – 1K Bike
On the 20:00 – 4k Bike
On the 30:00 – 2k Bike
On the 35:00 – 1K Bike

180619

Jesse Training Plan

Training Plan WOD for Tuesday, June 19th, 2018:

WOD With Class:
3 Rounds of Strict Press:
70% x 5
75% x 3
85% x 1+

Complete a set of Strict Press every 2 minutes for 9 rounds. The goal on the plus set is 3-6 reps. If you can easily get 6 reps, increase your 1RM and recalculate your percentages. If you cannot get 3-6 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Conditioning:
2 Mile Tuesday*
*Optional: Wear a 20/14-lb vest

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

*1 minute rest in-between sets

Conditioning & Midline:
2 Rounds Tabata, alt. each station*:
Cal Bike
Hollow Rock
Cal Row
Arch Rock

*Rest 2 minutes between rounds