181029

Jesse Training Plan

Training Plan WOD for Monday, October 29th, 2018:

WOD With Class:
3 Rounds of Front Squat:
60% x 5
65% x 5
70% x 9-12 Reps

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.

Pick a “Goat” to superset with in-between rounds! What movement do you want to focus on improving?

Hang Snatch EMOM:
Week 2
3 x 4 @ 70%
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 85%

Snatch Pull:
3 x 2 @ 110% 1RM

Aerobic Capacity:
5 x 4 Min AMRAP*:
Cal Bike

*2 Min Rest Between Rounds

181026

Jesse Training Plan

Training Plan WOD for Friday, October 25th, 2018:

WOD With Class:
8 min AMRAP:
200m Run
16 KB Reverse Lunge 53/35-lb

Rest 4 Min, then:

8 min AMRAP:
200m Run
8 Manmakers 50/35-lb

Overhead Squat:
5 x 2, Build to Today’s Heavy Double

Bench Press:
Build to a heavy 5-Rep

Gymnastics Conditioning:
8 Min EMOM:
8 C2B + 4 Burpee

181025

Jesse Training Plan

Training Plan WOD for Thursday, October 25th, 2018:

WOD With Class:
2 Rounds (10 min cap):
45 Double Unders
15 Power Clean 135/95-lb
45 Double Unders
15 Chest to Bar

High Hang Power Clean + Hang Power Clean
8 min EMOM, Build Each Set

Midline Conditioning:
4 Min AMRAP Each Station:
• 100m Farmer Carry 70/53-lb KBs
• Sandbag Bear Hug 150/100-lb Box Step Up 15″
• V-Up

181024

Jesse Training Plan

Training Plan WOD for Wednesday, October 24th, 2018:

WOD With Class:
7 Rounds:
300m Row
7 DB/KB Strict Press (each side)*

*Press 1 DB While holding another DB or KB in the Front Rack Position, aka “Filly Press”

Deadlift:
5 x 5 @ 70% 1RM

Front Squat:
5 x 5 @ 90% 5RM*
*Add 5-10-lb from last week

Gymnastics Conditioning:
10 Min EMOM, alt:
Bar Muscle-Up
Dubz

DB Conditioning:
30 DB Hang Clean
30 DB Single-Arm Bent Over Row, tempo: 50×2 (each side)
30 DB Half-Kneeling Bicep Curl (each side)
30 Single Arm DB Push Press (each side)

181023

Jesse Training Plan

Training Plan WOD for Tuesday, October 23rd, 2018:

WOD With Class:
Run 1 Mile
—Rest 5 min, then:
Run 800m
Rest 5 min, then:
Run 400m

Gymnastics Conditioning:
10 min EMOM, alt:
Strict Weighted Muscle-Up
Weighted Plank

Hang Snatch EMOM:
Week 2
3 x 4 @ 70%
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 85%

Snatch Pull:
3 x 2 @ 110% 1RM

Gymnastics Conditioning:
10 Min EMOM, Alt:
T2B
Cal Bike

181022

Jesse Training Plan

Training Plan WOD for Monday, October 22nd, 2018:

WOD With Class:
3 Rounds (13 min cap)*:
20 Front Squat 155/105-lb
10 Shoulder-2-Overhead

*Start With and EMOM complete 5 Burpees

Backsquat:
Build to today’s heavy 5-Rep

Conditioning:
21-15-9:
Cal Bike, or Row
3-2-1:
Rope Climb

Midline:
7 Rounds:
7 Back-Hip Extension
30 Sec. Sandbag Bear Hug Box Step-Ups 150/100-lb

Strict Press:
5 x 5 @ 90% 5RM

181019

Jesse Training Plan

Training Plan WOD for Friday, October 19th, 2018:

WOD With Class:
For Time:
800M Run, or 1k Row, or 2k Bike
12 BackSquats @ 225/155 or 65% 1RM
400M Run, or 500M Row, or 1k Bike
12 BackSquats
800M Run, or 1k Row, or 2k Bike

1 & 1/4 Front Squat:
4 Rounds, Build Each Set

Hang Snatch:
Build to Today’s Heavy 3RM

181017

Jesse Training Plan

Training Plan WOD for Wednesday, October 17th, 2018:

WOD With Class:
5 Rounds:
15 Wallball
15 Power Snatch 75/55-lb

Push Jerk:
Week 2
5 x 2, Build Each Set*
*Add 5-10 lb. heavier than last week

Front Squat:
5 x 5 @ 90% 5RM

181016

Jesse Training Plan

Training Plan WOD for Tuesday, October 16th, 2018:

WOD With Class:
For Time (30 Min Cap):
1 Mile Run
30 HSPU
30 Toes-2-Bar
30 Burpee
100/70 Cal Row, Or Bike
30 HSPU
30 Toes-2-Bar
30 Burpee

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

Snatch Pull:
3 x 2 @ 105% 1RM

181015

Jesse Training Plan

Training Plan WOD for Monday, October 15th, 2018:

WOD With Class:
15 min AMRAP (For Quality):
5 Box Jump Over 36/30″
10 Strict Pull-Up
15 Push-Up

Clean Complex:
E2MOM for 8 Sets*:
Hang Clean +
Clean +
2 Front Squat

*Build Each Set. Complete two Front Squats after the Clean.

Conditioning:
8 min AMRAP:
40 Dubz
20 Front Rack Lunges 115/80-lb

Bench Press:
5 x 5 @ 90% 5RM

Midline Conditioning:
3 x 1 Min Weighted Plank 70/50-lb