181214

Jesse Training Plan

Training Plan WOD for Friday, December 14th, 2018:

WOD With Class:
5 Rounds:
30 Sec. On/30 sec Off, alt*:
• Cal Row
• Russian KB Swing 70/53-lb
• Cal Bike, or ski
• DB Thruster 50/35-lb

*Score is total reps accumulated for each of the four movements over all 5 Rounds.

Front Squat (15 min):
Build to Today’s heavy 1RM

Conditioning:
5 Rounds:
3 Snatch 80% 1RM
2 Snatch Balance
1 OHs

Conditioning:
2 Rounds:
4 Min AMRAP, alt:
• DB Box Step-Up
• Sandbag Clean 150/100-lb

181212

Jesse Training Plan

Training Plan WOD for Wednesday, December 12th, 2018:

WOD With Class:
For Time/Load:
21/16 Cal Bike/Row/Ski
10 Clean @ 70% 1RM
21/16 Cal Bike/Row/Ski
8 Clean @ 75% 1RM
21/16 Cal Bike/Row/Ski
6 Clean @ 80% 1RM
21/16 Cal Bike/Row/Ski
4 Clean @ 85% 1RM
21/16 Cal Bike/Row/Ski
2 Clean @ 90% 1RM

High Hang Clean + Hang Clean (Mid Thigh) + Hang Clean (Knee):
5 x 3, Build each set

Conditioning:
3 Rounds:
9 OHS 185/130-lb
21 GHD Sit-Up

Push Jerk:
3-3-3

Split Jerk:
7 x 1 @ 70%*, w/5 Sec. Pause in Receiving Position

181211

Jesse Training Plan

Training Plan WOD for Tuesday, December 11th, 2018:

WOD With Class:
3 Rounds:
800m Run
20 DB Front Rack Walking Lunge 50/35-lb
10 Muscle-Up

Strict Press:
Week 2
5 x 3 @ 80% 1RM*
*add 2.5-5 lb. from last week.

Power Clean EMOM

3 x 4 @ 65%
3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @ 80%

*1 Min. rest in-between sets

Conditioning:
10-9-8-7-6-5-4-3-2-1*:
Deficit HSPU @ 6/4″ Deficit
*50m Sled Pull 225/155-lb after each set

181210

Jesse Training Plan

Training Plan WOD for Monday, December 10th, 2018:

WOD With Class:
8 Min AMRAP:
3-6-9-12-15…
WallBall
Toes-2-Bar

Backsquat:
Week 2
5 x 5 @ 70% 1RM*
*Add 5-10 lb. from last week

Snatch EMOM:

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

*1 Min rest between sets.

Conditioning:
27-21-15-9*:
Cal Ski Erg
*1 Pegboard Ascent After Each Round

181207

Jesse Training Plan

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

WOD With Class:
For Time:
1000m Row
75 Dubz
50 Burpee

Conditioning Pt. 2:
21-15-9:
Backsquat 155/105-lb
Ring dip

Conditioning Pt. 3:
15-12-9:
Hang Power Snatch 115/75-lb
Chest-2-Bar

Conditioning Pt. 4:
4 Rounds:
100 ft. Sandbag Bear Hug Walk
30 Cal Ski Erg
10 V-Up

181205

Jesse Training Plan

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

WOD With Class:
7 Rounds:
2 Min on + 1 Min off
15/12 Cal Row, or Bike, or Ski
5 Deadlift @ 60% 1RM
Max Bar Facing Burpee

Tall Clean:
Every 90 Sec for 5 Rounds:
3 x Tall Clean, Build Each Set

Gymnastics Conditioning:
10 Min EMOM:
1 L-Sit Rope Climb

Conditioning:
For Time:
800m Sled Pull @ .7 Bodyweight

181204

Jesse Training Plan

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

WOD With Class:
Every 4 Min for 4 Rounds*:
400m Run
15 T2B

*Tabata Scoring, record only your slowest of the 4 rounds.

Strict Press:
5 x 3 @ 80%1RM

Conditioning:
30 Min, 30s on + 30s Off:
Cal Row

181203

Jesse Training Plan

Training Plan WOD for Monday, December 3rd, 2018:

WOD With Class:
“Nate”
20 Min AMRAP:
2 Muscle-ups*
4 HSPU, or Z-Press
8 KB Swing 70/53-lb

Backsquat:
5 x 5 @ 70% 1RM

Snatch EMOM*:
3 x 4 @ 70%
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 85%

*1 Min rest between sets.

Conditioning:
4 Rounds:
8 Trap-3 Raise 15/10-lb
8 Single-Arm Bent Over Row 70-lb (each side)
8 Single Arm Bench Press-70-lb (each side)

181130

Jesse Training Plan

Training Plan WOD for Friday, November 30th, 2018:

WOD With Class:
8 Min AMRAP:
200m run
2 Power Clean 245/170-lb, or 80% 1RM

Then (No-Rest):

4 Min AMRAP:
Bar Facing Burpees

Rest 8 Min, then:

8 Min AMRAP:
15/12 Cal Bike, or Row
15 OHS 115/80-lb, or 50% 1RM

Then (No-Rest):

4 Min AMRAP:
15/12 Cal Bike, or Row
15 C2B

3-Position Pause Snatch Deadlift + Hang Snatch:
8 x 1*
*Build To Today’s heavy Single

Snatch Deadlift:
3 x 2 @ 105% 1RM Snatch

181129

Jesse Training Plan

Training Plan WOD for Thursday, November 29th, 2018:

WOD With Class:
5 Rounds*:
6 C&J + 12 Front Squat
*Build Each Set

Conditioning:
4 Rounds:
30 Yd. Single Arm OH DB Lunge 50/35-lb
20 DB Box Step-Up 50/35-lb to 24/20″
10 V-Up

Midline:
4 Rounds:
12 Bent Over Row 185/130-lb
12 Bench Press 185/130-lb
12 Glute Ham Raise