190205

Jesse Training Plan

Training Plan WOD for Tuesday, February 5th, 2019:

WOD With Class:
7 Rounds (for Quality):
3 Strict Weighted Muscle-up
5 Deficit HSPU
7 Strict Toes-2-Bar

Conditioning:
10 Rounds 50 Sec. On / 10 Sec. Rest, alt:
• Cal Bike/Ski/Row
• Burpee

*Score is total reps of Calories + Burpees.

Sumo Deadlift:
4-4-4-4 @ 80% 1RM

Midline Stability:
4 Rounds
50 Ft. Sandbag Bear Hug Walk
25 Ttwists (each side)

190204

Jesse Training Plan

Training Plan WOD for Monday, February 4th, 2019:

WOD With Class:
5 Rounds (20 Min Cap):
500m Row
10 Hang Power Clean 155/105-lb
20 Walball

3-Position Clean*:
4 x 1, Build Each Set
*Begin with a Halting Clean Deadlift, then perform 3 separate Hang Cleans, 1 from each position: Knee + Mid Thigh + High Hang.

Snatch EMOM:
(Week 1)

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

*1 minute rest in-between sets

Aerobic Capacity:
40 Rounds:
30 Sec On, 30 Off, alt:
• Cal Bike
• Cal Ski

190201

Jesse Training Plan

Training Plan WOD for Friday, February 1st, 2019:

WOD With Class:
“16.3”

7 minutes of:
10 power snatches 75/55-lb
3 bar muscle-ups*

*Progressions:
6 Strict Pull-Up + 6 Strict Dips
9 Kipping Pull-Up + 6 Strict Dips

Backsquat Complex:
1 Pause Squat, 3 sec. pause +
1 & 1/4 Squat +
1 Squat

*10 Rounds, Build Each Set

Glute Ham Raise:
3 x 6

Walking Good Morning:
3 x 12 135/95-lb

Snow Angel:
3 x 8

190131

Jesse Training Plan

Training Plan WOD for Thursday, January 31st, 2019:

WOD With Class:
For Quality (25 Min Cap):
1 Mile Run, then:
3 Rounds
20 DB Hang Power Clean
20 DB Reverse Lunge
20 DB Bench Press
20 DB Devil Press

Split Jerk:
(Week 3)
2-2-2-2 @ 85% 1RM

Power Snatch
3 @ 60%
3 @ 65%
3 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
3 x 1 @ 90%

190130

Jesse Training Plan

Training Plan WOD for Wednesday, January 30th, 2019:

WOD With Class:
10-9-8-7-6-5-4-3-2-1*:
Calorie Bike/Row/Ski
Deadlift 185/130-lb
*15 Dubz after Each Set

10-9-8-7-6-5-4-3-2-1*:
KB Swing 70/53-lb
V-Ups
*15 Dubz after Each Set

Handstand Practice:
Wrist warm-Up
3 x 1 Min Wall Hold
3 x 50 ft. Walk

190129

Jesse Training Plan

Training Plan WOD for Tuesday, January 29th, 2019:

WOD With Class:
“Chelsea”
30 Min EMOM:
5 Pull-Up
10 Push-Up
15 Air Squat

Weighted Strict Dip:
2-2-2-2

Aerobic Capacity:
4 x 800m Run*
*Rest Your Run Time.

Midline Stability:
100 Weighted Abmat Sit-Ups*
*Every Rest perform 7/5 Calorie Bike

190128

Jesse Training Plan

Training Plan WOD for Monday, January 28th, 2019:

WOD With Class:
3 Rounds (12 min cap):
3 Bear Complex* 165/115-lb (or 70% Max Clean & Jerk)
8 Chest-2-Bar/Toes-2-Bar**
200m Run

*Bear Complex:
Power Clean
Front Squat
S2OH
Back Squat
S2OH

**C2B/T2B
1 Rep = 1 Chest-2-bar + 1 T2B

Front Squat:
(Week 4)
3-3-3
80% 1RM, or @ 5-10-lb Heavier than last week.

Snatch:
3-3-2-2-2-1-1-1-1

Conditioning:
21-15-9:
Cal Bike
Cal Ski
Cal Row

190125

Jesse Training Plan

Training Plan WOD for Friday, January 25th, 2019:

WOD With Class:

21-18-15-12-9-6-3 reps for time of:
Thrusters 95/65-lb
Burpees

Conditioning:
5 x 2 Min AMRAP*
20/15 Cal Bike
3 Overhead Squat @ 70% 1rm
Max Chest-2-Bar

*2 Min Rest Between Rounds

190124

Jesse Training Plan

Training Plan WOD for Thursday, January 24th, 2019:

WOD With Class:
For Time:
1.5 Mile Run
30 Sandbag Cleans
1.5 Mile Run

Snatch:
3-3-3-1-1-1

Midline Stability:
50 Russian Medball Twists
1 Min Plank
50 “Wolf Raise”
1 Min Plank
50 V-Up
1 Min Plank

190123

Jesse Training Plan

Training Plan WOD for Monday, January 21st, 2019:

WOD With Class:
27-21-15-9:
Cal Row/Bike/Ski
HSPU, OR DB Push Press

Split Jerk:
(Week 2)
2-2-2-2 @ 85% 1RM

Barbell Gymnastics:
6 Rounds:
1 Clean Pull +
1 High Hang Power Clean +
1 Hang Power Clean

Midline Stability:
4 Rounds:
15 Arch Rocks
50 ft. Plate Pinch Carry
15 Side-Plank Reach Throughs
50 ft. Plate Pinch Carry