180907

Jesse Training Plan

Training Plan WOD for Friday, September 7th, 2018:

WOD With Class:
For Time:
1200m Run
60 HSPU
300 Dubz
15 Rope Climb

Backsquat:
4 x 2 @ 85%
*Add 5-10-lb from last week

Snatch:
10 x 1 @ 80%*

*Begin at 80% for a single. Build to reach Today’s Max. No more than 2 misses. If you miss twice, drop the weight by 10% and continue to build.

Snatch Pull:
4 x 2 @ 102%

Conditioning:
10 min AMRAP:
5 Muscle-Up
10 Sandbag Box Step Up 150/100 to 20

180906

Jesse Training Plan

Training Plan WOD for Thursday, September 6th, 2018:

WOD With Class:
For Time:
2k Row

Midline Stability:
5 Rounds (for quality):
10 Bulgarian Split Lunge 45-50% 1RM Backsquat
10 V-Up

Front Squat:
8 x 1 @ 67%

180905

Jesse Training Plan

Training Plan WOD for Wednesday, September 5th, 2018:

WOD With Class:
2 Rounds*:
35 Burpee to 45# Plate
15 Sandbag Cleans 150/100-lb

3 Rounds*:
20 Cal Bike, or Row
10 Bar Muscle-Up

4 Rounds*:
15 Toes-2-Bar
30 ft. Handstand Walk

*Rest 5 Min Between Workouts

Conditioning:
8 Rounds:
2 x 25m Sled Pull 180/125-lb
10 Weighted GHD Sit-Up

180904

Jesse Training Plan

Training Plan WOD for Tuesday, September 4th, 2018:

WOD With Class:
For Time:
200m run
18 S2OH 135/95-lb, or 55% 1RM
200m run
15 S2OH 135/95-lb
200m run
12 S2OH 135/95-lb
200m run
9 S2OH 135/95-lb
200m run
6 S2OH 135/95-lb
200m run
3 S2OH 135/95-lb

Weighted Dip:
8 x 1, Build Each Set

Clean:
8 x 1 @ 80%*

*Begin at 80% for a single. Build to reach today’s max. No more than 2 Misses. If you miss twice, drop the weight by 10% and continue to build.

Conditioning:
8 min AMRAP:
16/12 Cal Bike
8 Chest-2-Bar

Backsquat:
4 x 2 @ 87%*

*Increase by 5-10-lb from last week

Clean Pull:
4 x 2 @ 97%

180831

Jesse Training Plan

Training Plan WOD for Friday, August 31st, 2018:

WOD With Class:
16 Min AMRAP:
8 Power Clean 155/105-lb
16 HSPU
8 Front Squat 155/105-lb
16 Chest-2-Bar

Backsquat:
4 x 2 @ 85%

Clean & Jerk:
10 x 1 @ 80%*

*Begin at 80% for a single. Build to reach Today’s Max. No more than 2 misses. If you miss twice, drop the weight by 10% and continue to build.

Clean Pull:
4 x 2 @ 102%

Aerobic Capacity:
1200m Run + 400m Easy
Rest 5 Min
200m x 8, 200m Recovery

180830

Jesse Training Plan

Training Plan WOD for Thursday, August 30th, 2018:

WOD With Class:
“Flight Simulator” (10 min cap)
5-10-15-20-25-30-35-40-45-50-45…5
Dubz

Front Squat:
8 x 1 @ 70%

Snatch:
10 x 1 @ 80%*

*Begin at 80% for a single. Build to reach Today’s Max. No more than 2 misses. If you miss twice, drop the weight by 10% and continue to build.

Gymnastics Conditioning:
10 Min AMRAP (For Quality):
20 V-Up
30 Ft. Handstand Walk

180829

Jesse Training Plan

Training Plan WOD for Wednesday, August 29th, 2018:

WOD With Class:
10-9-8-7-6-5-4-3-2-1*:
Bench Press**

*2 Legless Rope Climb 15ft, or 5 Strict Pull-Up, and 20 Sec. L-Sit after each round.
**Begin at 45% 1RM, add 5% each Round

Conditioning:
Every 2 Min for 10 Rounds*:
15/12 Cal Assault Bike

*Shoot for a time you can maintain for all 10 rounds. Easy/ Recovery Ride during down time.

180828

Jesse Training Plan

Training Plan WOD for Tuesday, August 28th, 2018:

WOD With Class:
3 Rounds (40 Min Cap):
1 Mile Run
30 DB Box Step Over 50/35-lb

Clean & Jerk:
10 x 1 @ 80%*

*Begin at 80% for a single. Build to reach today’s max. No more than 2 misses. If you miss twice, drop the weight by 10% and continue to build.

Clean Pull:
4 x 2 @ 102%

Conditioning:
2 Rounds (With a Partner):
200m Farmer Carry 70/53-lb
200m Sandbag Carry 150/100-lb

180827

Jesse Training Plan

Training Plan WOD for Monday, August 27th, 2018:

WOD With Class:
4 x 2 Min AMRAP:
15 Power Snatch 75/55-lb
MAX Reps Bar Facing Burpee

4 Min Rest. Then:

4 x 2 Min AMRAP:
15 OHS 95/65-lb
Max Reps Cal Bike, or Row

4 Min Rest. Then:

4 x 2 Min AMRAP:
15 Front Rack Lunge 115/85-lb
Max Reps Toes-2-Bar

Snatch:
10 x 1 @ 80%*

*Begin at 80% for a single. Build to reach Today’s Max. No more than 2 misses. If you miss twice, drop the weight by 10% and continue to build.

Backsquat:
4 x 2 @ 87%

Snatch Pull 4 x 2 @ 97%

Gymnastic Conditioning:
8 Rounds:
4 Pistols 53/35-lb
2 Ball-Ups, Tempo: 71×1

180824

Jesse Training Plan

Training Plan WOD for Friday, August 24th, 2018:

WOD With Class:
5 Rounds:
6 Muscle-Up
3 Back Squat @ 80% 1RM
—THEN—
30 Box Jump Overs 24/20

Snatch EMOM:
1 x 3 @ 80%
1 x 2 @ 85%
1 x 1 @ 90%
3 x 1 @ Build to Today’s Heavy Single

Clean & Jerk:
1 x 3 @ 80%
1 x 2 @ 85%
1 x 1 @ 90%
3 x 1 @ Build to Today’s Heavy Single

Conditioning:
10 Rounds (15 min cap):
12/10 Assault Bike Calories
25 ft. Handstand Walk