190226

Jesse Training Plan

Training Plan WOD for Tuesday, February 26th, 2019:

WOD With Class:
12 Min AMRAP:
6 Chest-2-Bar
3 Sandbag Clean, or Power Clean (Heavy)
18 Box Jumps 24/20″

Push Press:
(Week 3)
4-4-4-4 @ 80% 1RM or, 5-10 lb. heavier than last week

Conditioning:
15 Min AMRAP:
10 Cal Bike
3 Power Snatch*
*Begin at 50% 1RM, add 5% each Round.

Aerobic Capacity:
20 Minute, 30 on 30 off, alt:
Cal Bike
Cal Ski Erg

190225

Jesse Training Plan

Training Plan WOD for Monday, February 25th, 2019:

WOD With Class:
The Air Force WOD*:
20 Thrusters, 95/65 lbs
20 Sumo Deadlift High-pulls, 95/65 lbs
20 Push Jerks, 95/65 lbs
20 Overhead Squats, 95/65 lbs
20 Front Squats, 95/65 lbs

*EMOM (starting at 0:00) complete 4 Burpees

Athletes must do 4 burpees at the beginning of every min before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the min clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.

Front Squat:
(Week 1)
5 x 5 @ 90% of 5RM

Deficit Deadlift:
5 x 2 @ 80% 1RM

Aerobic Capacity:
4 Rounds:
2000m Cal Bike
*2 Min Rest Between Rounds

Midline Stability:
12 min AMRAP:
20 Sandbag Bear Hug Box Step-Up 150/100 to 12″ Box
20 V-Up
20 Tuck-Up
20 Hollow Rocks
20 Second Hollow Hold

190218

Jesse Training Plan

Training Plan WOD for Monday, February 18th, 2019:

WOD With Class:
3 Rounds:
400m Run
10 Overhead Squat 155/105-lb (or 65% 1RM)

Snatch Balance, Every 90 Seconds:
2-2-2-1-1-1

Clean & Jerk:
E2MOM for 12 Rounds:
1 Heavy C&J

Aerobic Capacity:
10 Rounds 30 sec on 30 sec off:
Cal Assault Bike

Midline Conditioning:
6 Rounds:
10 Bulgarian Split Squat @ 55% 1RM Backsquat
100ft. Sandbag Bear Hug Walk 150/100-lb

190214

Jesse Training Plan

Training Plan WOD for Thursday, February 14th, 2019:

WOD With Class:
20 Rounds, 30 Sec. On 30 Sec. Off, alt:
Cal Row/Bike/Ski
Chest-2-Bar

Conditioning:
3 Rounds (for quality):
100 ft. Handstand Walk
20 DB Reverse Lunge

Stability:
5 Rounds:
6 Trap-3-Raise, w/6 Sec. Pause
1 Min Plank

190213

Jesse Training Plan

Training Plan WOD for Wednesday, February 13th, 2019:

WOD With Class:
Front Squat:
3-3-2-2-2-1-1-1-1

Conditioning:
27-21-15-9:
GHD Sit-Up 20/14-lb, or V-Up
Wallball 30/20#

Deficit Deadlift:
3-3-3 @ 75% 1RM

Every 5 Minutes for 5 Rounds:
500m Row
5 Bar Muscle-Ups
*Record Each Round for Time

190212

Jesse Training Plan

Training Plan WOD for Tuesday, February 12th, 2019:

WOD With Class:
20 Min AMRAP:
9 Cal Bike/Row/Ski
6 Bench Press 185/105, or 70% 1RM
3 Legless Rope Climb

Push Press:
(Week 1)
4-4-4-4 @ 80% 1RM

Conditioning:
“Death Race”
5 Rounds:
15/10 Cal Bike
10 Burpee

Power Clean EMOM:
(Week 2)

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

*1 minute rest in-between sets

190211

Jesse Training Plan

Training Plan WOD for Monday, February 11th, 2019:

WOD With Class:
25 Min AMRAP:
400m Run
8 Toes-2-Bar
4 Power Clean*
8 Burpee Box Jump Over

*Begin at 50% 1RM, add 5% each Round.

Snatch EMOM:
(Week 1)

3 x 4 @ 65%
3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @ 80%

*1 minute rest in-between sets

Snatch Panda Pulls:
4 x 2 @ 105% 1RM

Aerobic Capacity:
5 Rounds Every 5 Minutes:
800m Row

190208

Jesse Training Plan

Training Plan WOD for Friday, February 8th, 2019:

WOD With Class:
16.4
13 min AMRAP:
55 deadlifts 225/155-lb
55 wall-ball shots 20/14-lb
55 calorie row
55 handstand push-ups

Gymnastics Conditioning:
15 Min AMRAP (for quality):
25ft. Handstand Walk

Front Squat:
Build to 5RM

Conditioning:
5 x 3 Minutes AMRAP:
40/32 Cal Bike
With Remaining Time: Muscle-Ups
*1 Min Rest Between Rounds

190207

Jesse Training Plan

Training Plan WOD for Thursday, February 7th, 2019:

WOD With Class:
2 Rounds (22 min cap):
800M Run
12 BackSquats @ 65% 1RM
25 C2B
12 BackSquats @ 65% 1RM
25 GHD Sit-Up
12 BackSquats @ 65% 1RM

Clean Complex:
8 Rounds*:
4 Muscle Clean +
4 High Hang Clean +
8 Front Rack Lunge
*Build Each Round

190206

Jesse Training Plan

Training Plan WOD for Wednesday, February 6th, 2019:

WOD With Class:

Split Jerk
3-3-2-2-2-1-1-1-1
*Build to Today’s Heavy Single

Conditioning:
3 Rounds:
400m Run
20 DB Box Step-Up

For Quality:
30 Alt. Turkish Get-Up 53/35-lb