180618

Jesse Training Plan

Training Plan WOD for Monday, June 18th, 2018:

WOD With Class:
“Nasty Girls V2”
3 rounds:
50 One-Legged Squats, Alternating
7 Muscle-ups
10 Hang Power Cleans 175/115-lb

Front Squat:
5 x 5 @ 90% 5RM

Conditioning:
12 min EMOM, alt:
Toes-2-Bar
Burpee

Gymnastics:
10 Rounds:
2 Strict Weighted Pull-Up
30ft. Handstand Walk

180615

Jesse Training Plan

Training Plan WOD for Friday, June 15th, 2018:

WOD With Class:
Front Squat:
Build to a 5RM

Conditioning:
Isabel

Overhead Squat:
2 x 5 @ 80% 1RM
*add 2.5-5kg from last week

180614

Jesse Training Plan

Training Plan WOD for Thursday, June 14th, 2018:

WOD With Class:
Split Jerk:
4 x 3 @ 70% 1RM
5-10 lb. increase from last week

Conditioning:
5 Rounds (for Quality):
15 Bench Press @ 55% 1RM
10 Weighted GHD-Sit-Up, or V-Up
5 Strict Weighted Pull-Up

Conditioning:
3 Rounds:
1000m Row
15 Deficit HSPU

180613

Jesse Training Plan

Training Plan WOD for Wednesday, June 13th, 2018:

WOD With Class:
3 Rounds:
500m Row, or 1k Bike, or 400m Run
21 DB Hang Squat Clean 50/35-lb
12 Chest-2-Bar

Midline Stability:
5 Rounds:
30 Sec. Fat Grip Deadlift Hold (heavy)
5 Good Morning @ Working Weight

Conditioning:
7 Rounds:
5 SandBag Cleans 150/100-lb
3 Strict Muscle-Ups

Conditioning:
Every 8 minutes for 3 Rounds:
800m Run

180612

Jesse Training Plan

Training Plan WOD for Tuesday, June 12th, 2018:

WOD With Class:
Week 2:
3 Rounds of Strict Press:
70% x 3
75% x 3
80% x 3+

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 9 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:
5 Rounds (for Quality):
10/8 Cal Bike
Max 3-Position Dragon Flag Holds
10 Single ARM KB Box Step-Up

Power Clean:
Week 2
3 x 4 @ 70%
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 85%

*1 minute rest in-between sets

180611

Jesse Training Plan

Training Plan WOD for Monday, June 11th, 2018:

WOD With Class:
Front Squat:
5 x 5 @ 90% of 5-RM

Conditioning:
10 min EMOM, alt:
Toes-2-Bar
Burpee

Gymnastics Progression:
5 Rounds:
60 ft. Handstand Walk
40 Sec. Side Plank (each side)
2 Strict Muscle-Up

Conditioning:
3 Rounds*:
2k Bike
*Rest Bike Time

180608

Jesse Training Plan

Training Plan WOD for Friday, June 8th, 2018:

WOD With Class:
3, 6, 9 min AMRAP*:
20 Cal Bike, or Row
20 Wallball
20 Box Jump
20 KB Swing
20 Burpee
20 Pull-Up
20 Power Clean 135/95-lb

*3 min Rest Between Sets

Backsquat:
Build to 5RM

Bench Press:
Build to 5RM

Overhead Squat:
2 x 5 @ 80% 1RM

Midline:
10 Rounds:
50m Single Arm farmer carry (heavy)
10 Sandbag Box Step-Ups 150# to 16″ Box

180607

Jesse Training Plan

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

WOD With Class:
10-9-8-7-6-5-4-3-2-1:
Cal Bike, or Row
Deficit HSPU

Split Jerk:
5 x 2 @ Working Weight
2.5-5kg increase each week

Conditioning:
1000m Row
250m easy
1 min rest

500m Row
250m easy
500m Row
250m easy
1 min rest

150m Row
250m easy
150m Row
250m easy
150m Row
250m easy

180606

Jesse Training Plan

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

WOD With Class:
30 min EMOM, alt:
Dubz
Chest-2-Bar
3 Sumo Deadlift*

*Start at 80%, stay to work on technique or build as speed and form allow

Gymnastics/Grip Strength
5 Rounds, 1 min on / 1 min Rest:
Fat Grip Toes-2-Bar

Conditioning:
5 Rounds, 8 x 30 Sec. AMRAP, Alt*:
Wallball 30/20
Cal Row

*3 min Rest in-between rounds. Tabata Scoring, record only the smallest set of Wallballs & Calories Rowed.

180605

Jesse Training Plan

Training Plan WOD for Tuesday, June 5th, 2018:

WOD With Class:
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 (18 minutes). 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.

Conditioning:
2 Mile Weight Vest Run

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

*1 minute rest in-between sets

Gymnastics Conditioning:
5 Rounds:
10 Deficit HSPU
5 Weighted Strict Pull-Up
10 Weighted Glute Ham Raise

Midline Stability:
25-20-15-10-5:
Cal Bike
Weighted GHD Sit-Up