190510

Jesse Training Plan

Training Plan WOD for Friday, May 9th, 2019:

WOD With Class:
6 Rounds (15 Min cap):
5 Muscle-Up
10 DB Front Squat 50/35-lb

Strict Press:
(Week 4)
5 x 5 @ 75% 1RM, OR 2-5 lb. Heavier

Barbell Cycling:
5 rounds, Every 90 Sec Complete the Complex:
3 Power Cleans +
3 Hang Power Cleans +
3 Push Press +
3 Push Jerk

@ 60% of your 1 RM Power Clean

Midline Stability:
4 Rounds:
12 Double KB Sumo Deadlift
24 GHD Sit-Up

190509

Jesse Training Plan

Training Plan WOD for Thursday, May 9th, 2019:

WOD With Class:
3 Mile Run, or 2k Row

5 Rounds:
200 Ft. Farmer Carry 100/70
1 Min Plank

190508

Jesse Training Plan

Training Plan WOD for Wednesday, May 8th, 2019:

WOD With Class:
10-9-8-7-6-5-4-3-2-1:
Bench Press 155/105-lb, or 65% 1RM
Front Rack Lunge 115/80-lb

Rest 5 Min, then:

10-9-8-7-6-5-4-3-2-1:
Deadlift 225/155-lb, or 65% 1RM
Push-Up

Rest 5 Min, then:

10-9-8-7-6-5-4-3-2-1:
Burpee
TTB

Strict Deficit HSPU
7 Rounds, Every 75 seconds:
7 reps

Conditioning:
3 Rounds:
100 Double Unders
15/20 Cal Assault Bike

190507

Jesse Training Plan

Training Plan WOD for Tuesday, May 7th, 2019:

WOD With Class:
4 Min AMRAP*:
200m Run
21 Clean & Jerk 95/65-lb, or 40% 1RM
C2B With Remaining Time

4 Min AMRAP*:
200m Run
15 Clean & Jerk 135/95-lb, or 55% 1RM
C2B With Remaining Time

4 Min AMRAP:
200m Run
9 Clean & Jerk 185/130-lb, or 75% 1RM
C2B With Remaining Time

*4 Min Rest Between Rounds

Clean:
Build to 85% 1RM
Then 2 @ 75%

Conditioning:
27-21-15-9:
Cal Bike
Cal Ski
Burpee”

190506

Jesse Training Plan

Training Plan WOD for Monday, May 6th, 2019:

WOD With Class:
6 Rounds:
40 Sec. On / 20 Sec. Off, alt:
• Sandbag Clean
• Cal Bike/Ski/Row

Backsquat:
(Week 4)
5 x 3 @ 80% 1RM or 5-10-lb Heavier Than Last Week

Midline Stability:
4 Rounds:
5 Back Hip Extension
5 Back Extension
5 GHD Sit-Up
30 Sec. Sandbag Bear Hug

Conditioning:
2 Mile Weight Vest Run 20/24-lb

190503

Jesse Training Plan

Training Plan WOD for Friday, May 3rd, 2019:

WOD With Class:
With a 25:00 min clock:
20 Burpee box jump over
25 Power clean 135/95
30 Front squat 135/95
25 Power clean 135/95
20 Burpee box jump over

With remaining time: Build to 1 RM Clean

Conditioning:
6 Rounds 1 Min On 30 Sec Off:
Calorie Row

Accessories:
3 Rounds:
1 Min Single Arm Overhead KB Walk 53/35-lb (each arm)

190502

Jesse Training Plan

Training Plan WOD for Thursday, May 2nd, 2019:

WOD With Class:
5 Rounds*:
400m Run
30 Push-Up
20 V-Up
10 Strict Pull-Up

*90 Sec. Rest Between Rounds

Aerobic Capacity:
3 Rounds*:
900m row moderate
300m Row Fast
40 Sec. Rest
300m Row Fast
40 Sec. Rest
300m Row Fast
40 Sec. Rest

*2 Min Rest Between Rounds

190501

Jesse Training Plan

Training Plan WOD for Wednesday, May 1st, 2019:

WOD With Class:
4 Rounds (25 Min Cap):
100 Dubz
20 Single Arm DB OHS
10 Bar Muscle-Up
20 DB Deadlift”

Gymnastics Conditioning:
5 Rounds*:
4 Rope Climbs
*Rest 30 sec After Each Round

Conditioning:
E2MOM x 4 Rounds:
20 GHD Sit-up
20 Thruster 45/35-lb

190430

Jesse Training Plan

Training Plan WOD for Tuesday, April 30th, 2019:

WOD With Class:
3 Rounds (22 min cap):
1000m Row/Ski, 2k Bike
25 Toes-2-Bar
5 Shoulder-2-Overhead 185/130-lb, or 70% 1RM”

Strict Press:
(Week 3)
5 x 5 @ 75% 1RM, OR 5-10 lb. Heavier

Snatch:
Build to 90% 1RM
Then: 2 @ 75% 1RM

Hang Power Snatch:
Ever 30 sec x 9 Rounds
6 Hang Power Snatch @ 105/75-lb

Conditioning:
150/100 Cal Bike*
*E2MOM Perform 6 Burpees

190429

Jesse Training Plan

Training Plan WOD for Monday, April 29th, 2019:

WOD With Class:
5 Rounds (10 min cap):
9 Deadlift 135/95-lb
5 Squat Clean
3 Thruster

Backsquat:
(Week 3)
5 x 3 @ 80% 1RM or 5-10-lb Heavier Than Last Week

Conditioning:
Every 2 Min for 6 Rounds:
3 Thruster*
*Start at 75% 1RM, Build Each Round

Gymnastics:
5 Rounds:
3 Strict Muscle-Up + 2 Strict Dips (after 3rd MU)