180102

Jesse Training Plan

Training Plan Wod For Tuesday, January 2nd, 2017:

Wod With Class:
5 Rounds (25 min cap):
400M Run
50 ft. Handstand Walk
40 Dubz

Strict Press
3 Rounds of Strict Press:
65% x 5
70% x 5
75% x 5+

Complete a set of Strict Press every 2 minutes for 9 rounds. The goal on the plus set is 12-15 reps. If you can easily get 15 reps, increase your 1RM and recalculate your percentages. If you cannot get 12-15 reps, lower your 1RM and recalculate your percentages. Superset with Weighted Strict Pull-Ups in-between rounds.

Clean EMOM*:
3 x 4 @ 65%
3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @ 80%

*1 minute rest in-between sets

Conditioning:
3 Rounds:
30M Sled Push 360/250-lb
10 Sandbag Clean 150/100-lb
30 Cal Bike

171229

Jesse Training Plan

Training Plan for Friday, December 29th, 2017:

Wod With Class:
For Time*:
20 Back Squats 225/155, or 65% 1RM
2 mile run
20 Back Squats 225/155

*Taken From a Rack

Conditioning:
15 Min EMOM:
• Cal Bike
• Burpee
• Rest

*Choose a score that is difficult but doable. You can use the first round to establish your baseline: Work for 40 Sec. at 80% max intensity to find your number to hit for all 5 rounds.

Midline Stability:
7 Rounds:
7 Weighted GHD Sit-Up
14 Hollow Rocks
7 Back-Hip Extension
14 Arch Rocks

171228

Jesse Training Plan

Training Plan for Thursday, December 28th, 2017:

Wod With Class:
5 Rounds (For Quality):
5 Strict Weighted Pull-Up*
5 Good Morning*
200M Farmer Carry 53/35-lb KB/DB

Then:

50 Double Overhead Walking Lunge 50/35-lb KB/Db**

*Build to a Heavy weight for both the strict pull-up and good morning, use this weight for all 5 rounds.
**Use a weight for the lunges that you can keep both elbows locked out throughout the full range of motion.

Conditioning:
10-9-8-7-6-5-4-3-2-1:
Cal Bike
Strict Deficit HSPU @ 3″ Deficit

Conditioning:
10 Rounds*:
45/40 Calorie Row

*Record Score of all 10 rounds. Rest Your Row Time.

171227

Jesse Training Plan

Training Plan for Wednesday, December 27th, 2017:

Wod With Class:
10 min, Build:
Power Clean, 1-Rep*

*Build to today’s heavy single, does not have to be a PR. Don’t force it. Move the weight fast. Hit clean Positions.

Conditioning:
12 Minute AMRAP:

3 Power Clean*
6 Wallball
6 Power Clean
12 Wallball
9 Power Clean
18 Wallball
12 Power Clean
24 Wallball
15 Power Clean
30 Wallball
18 Power Clean
36 Wallball

*155/105-lb, or 60% 1RM

Push Jerk
1-1-1*

Build to a heavy single. 3 Attempts. Work on getting under the bar and catching with fully locked out elbows.

Split Jerk:
7 x 1 @ 60%*, w/5 Sec. Pause in Receiving Position*.

*Stay Light and work on speed & stability in the receiving position.

171222

Jesse Training Plan

Training Plan for Friday, December 22nd, 2017:

Wod With Class:

3 Minute AMRAP:
Bike, or Row for Calories

Rest 2 Minutes

5 Minute AMRAP:
15 Deadlift 185/135-lb, or 45% 1RM
15 Burpee Over The Bar
15 Chest-2-Bar

Rest 2 Minutes

3 Minute AMRAP:
Bike, or Row for Calories

Rest 2 Minutes

5 Minute AMRAP:
15 Deadlift 185/135-lb, or 45% 1RM
15 Burpee Over The Bar
15 Chest-2-Bar

Front Squat
10 x 2 @ 85% 1RM

Strict Pull-Up
10 x 2 @ 85% 1RM

171221

Jesse Training Plan

Training Plan for Thursday, December 21st, 2017:

Wod With Class:
For Time:
800M Run
70 DB Front Squat 50/35-lb
60 DB S2OH 50/35-lb
50 Toes-2-Bar
400M Run
30 DB Front Squat 50/35-lb
20 DB S2OH 50/35-lb
10 Toes-2-Bar

Strict Press:
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 6-9 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 6-9 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

171220

Jesse Training Plan

Training Plan for Wednesday, December 20th, 2017:

Wod With Class:

5 Min AMRAP:
5 Muscle-Up
10 Power Clean 155/105-lb

Conditioning:
400M Sled Pull 135/95-lb

Rest 5 Min

200M Sled Pull 225/155-lb

Push Jerk
2-2-2*

*Build to a medium/heavy weight for all three sets. Work on getting under the bar, using the weight of the bar to press your torso down quickly. Work on getting low in your overhead squat position.

Split Jerk:
7 x 1 @ 65%*, w/5 Sec. Pause in Receiving Position

171219

Jesse Training Plan

Training Plan for Tuesday, December 19th, 2017:

Wod With Class:
“Fight Gone Bad”
3 Rounds:
• Wallball 20/14
• SDHP 75/55-lb
• Box Jump 20″
• Push Press 75/55-lb
• Cal Row
• Rest 

Clean EMOM
Week 3:

3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

Conditioning:
3 Rounds, 4 Min AMRAP*:
15 Cal Bike
15 Chest-2-Bar

*4 Min Rest Between Rounds

171218

Jesse Training Plan

Training Plan for Monday, December 18th, 2017:

Wod With Class:
3 Rounds of Backsquat:
70% x 5
75% x 3
85% x 1+

Complete a set of Backsquat every 2 minutes for 9 rounds. The goal on the plus set is 6-9 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 6-9 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Conditioning:
A.
4 Min AMRAP:
20 Burpee
20 Box Jump

B. 200M Farmer Carry 79/53-lb

C.
4 Min AMRAP:
20 KB Swing 79/53-lb
20 Toes-2-Bar

D. 200M Farmer Carry 79/53-lb

Midline Stability:
5 Rounds:
10 Glute Ham Raise
50ft Sandbag Bearhug Walk 150/100-lb
10 Back-Hip Extension
50 Side-Plank Reach Through (25/Side)

171215

Jesse Training Plan

Wod With Class:

“Fran”
21-15-9
Thruster 95/65-lb
Pull-Up

Conditioning:
5 Rounds:
100 ft. Farmer Carry 195/135-lb (each handle)
5 Snatch 155/105-lb

Aerobic Capacity:
3 Rounds:
Assault Bike
5 Sets:
• 30 sec. easy
• 30 sec. moderate
• 30 sec. fast
• 30 sec. Recovery

*No rest between sets. 2 Min rest between rounds.