180426

Jesse Training Plan

Training Plan WOD for Thursday, April 26th, 2018:

WOD With Class:
Power Clean & Jerk
4 x 2 @ 85% 1RM

Conditioning:
4 Rounds (12 Min Cap):
15 Burpee
200M Run, or Row
25 ft. Handstand Walk

180425

Jesse Training Plan

Training Plan WOD for Wednesday, April 25th, 2018:

WOD With Class:
1 Mile Run
—Then:
10-9-8-7-6-5-4-3-2-1:
Strict Pull-Up
KB Swing 70/53-lb
Weighted GHD Sit-Up 20/14-lb, or V-Up, or Toes-2-Bar
—Then:
1 Mile Run

Conditioning:
10 x 2 min AMRAP:
10/8 Cal Bike
25 ft. Farmer Carry 215/150-lb
10 Sandbag Box Step Up 150/100 to 12″ Box

*1 min Rest Between Rounds

180424

Jesse Training Plan

Training Plan WOD for Tuesday, April 24th, 2018:

WOD With Class:
Snatch
1 x 3*

*Build to a Heavy Triple

Conditioning:
5 min AMRAP:
9 handstand push-ups
6 burpees
3 snatches 165/115-lb, or 85% 1RM

Conditioning:
3 Rounds:
800m Weight Vest Run
20 DB Bent Over Row 50/35-lb
20 Dips

180423

Jesse Training Plan

Training Plan WOD for Monday, April 23rd, 2018:

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

Conditioning:
Qualifier #1
For Time:
4 Thruster 135/95-lb
1 Rope Climb @ 15 ft.*
8 Thruster
2 Rope Climb
12 Thruster
3 Rope Climb

Bench Press:
5 x 5 @ 90% of 5RM

Deadlift:
1 x 5*

*Build to a moderately heavy set of 5 reps.

180420

Jesse Training Plan

Training Plan WOD for Friday, April 20th, 2018:

WOD With Class:
Backsquat:
Build to a 5-RM*

*Add 5-10 lb. from last week’s 5RM

Qualifier Wod #2
4 Rounds (15 min cap):
25 Chest-2-Bar
5 cleans 245/170-lb, or 80% 1RM

Bench Press:
Build to a 5-RM

Conditioning:
Triple Tabata (12 minutes), alt:
Cal Bike
Cal Row
Dubz
Single Arm DB Push Press 50/35-lb (Alt. Rounds)

180419

Jesse Training Plan

Training Plan WOD for Thursday, April 19th, 2018:

WOD With Class:
Clean & Jerk*
3 x 3 @ 75% 1RM

*These can be power or squat.

Conditioning:
20 min EMOM:
• Handstand Push-Up*
• T2B
• Burpee
• Rest

*These can be deficit or no deficit; pick a depth where 12 consecutive reps is difficult.

Conditioning:
Row

1 x 500 at Mod Pace
2 min Rest
3 x 200 (150 sprint + 50m easy)
2 min Rest
3 x 200 (100 sprint + 100m easy)
2 min Rest
3 x 200 (50m sprint + 150m easy)
2 min Rest
1 x 500 at Mod Pace
Total: 2800M

180418

Jesse Training Plan

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

WOD With Class:
25 min AMRAP (For Quality):
1 L-Sit Rope Climb*
200m Run, or Row
3 Sandbag Clean 150/100-lb

Conditioning:
10 x 3 minute Rounds:
50 ft. Farmer Carry 195/135-lb
10 Cal Bike
50 ft. Handstand Walk
10 Strict Toes-2-Bar

180417

Jesse Training Plan

Training Plan WOD for Tuesday, April 17th, 2018:

WOD With Class:
For Time (27 min cap):
300 Dubz
Row 2k, or Bike 4k
Run 1 Mile

Pull-Up
5 x 5 @ 90% 5RM

Clean
1 x 3*

*Build to a Heavy Triple

Gymnastics Conditioning:
3 x 1 minute Handstand Hold*

*Setup a barbell on J-hooks just high enough to support your toes when in a handstand. Work on freestanding with as little support as necessary from your feet.

Midline Stability:
Tabata:
Bird Dog (use ankle/wrist weights to scale up)

Tabata:
Side-Plank Reach Through (alt. sides)

180416

Jesse Training Plan

Training Plan WOD for Monday, April 16th, 2018:

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

Conditioning:
3-6-9
Clean & Jerk 185/130, or 70% 1RM
Muscle-Up*

Strict Press:
5 x 5 @ 90% of 5RM

Deadlift:
1 x 5*

*Build to a moderately heavy set of 5 reps.

180413

Jesse Training Plan

Training Plan WOD for Friday, April 12th, 2018:

WOD With Class:
Backsquat:
Build to a 5-RM*

*Add 5-10-lb from last week’s 5RM

Conditioning:
10 Min AMRAP:
5 Strict Chin-Up
10 Box Jump 30/24″
15 GHD Sit-Up

Overhead Squat
2 x 5 @ 80% 1RM*
*Add 10-lb from last week

Snatch
4 x 2 @ 80% 1RM

Midline Stability:
5 min EMOM:
6 Straight Leg Raise Hanging From Pull-Up Bar