180823

Jesse Training Plan

Training Plan WOD for Thursday, August 23rd, 2018:

WOD With Class:
3 Rounds:
400m Run
21 DB Burpee 50/35-lb
120ft. Sandbag Bear Hug 150/100-lb

Snatch:
3 x 2 @ 90%

Push Press:
3 x 2 @ 70% Max C&J

Romanian Deadlift
3 x 2 @ 110% Max C&J

180822

Jesse Training Plan

Training Plan WOD for Wednesday, August 22nd, 2018:

WOD With Class:
15 Min AMRAP:
2 Rope Climb 15ft.
25 Ft. Handstand Walk

Conditioning:
3 Rounds:
1000m Row
3 Pegboard Ascent

Gymnastics Conditioning:
5 Rounds:
30 Sec. L-Sit
10 Glute Ham Raise

180821

Jesse Training Plan

Training Plan WOD for Tuesday, August 21st, 2018:

WOD With Class:
8 Rounds (20 min Cap):
400m Row
8 Pistols 53/35-lb

Strict Weighted Pull-Up:
10 x 2 @ 80%

Power Snatch:
3 x 2 @ 70%

Strict Press:
3 x 2 @ 80%

Conditioning:
8 min AMRAP:
40 Dubz
20 Front Rack Lunges 95/65-lb

180820

Jesse Training Plan

Training Plan WOD for Monday, August 20th, 2018:

WOD With Class:
10 Rounds: (30 min cap):
10 Clean & Jerk 185/130-lb, or 65% 1RM
10 T2B

Snatch:
3 x 2 @ 70%

Back Squat:
3 x 2 @ 70%

Gymnastics Conditioning:
7 min EMOM:
C2B (Approx 33% of Max Set)

Rest 3 Min, then:
7 min EMOM:
Ring Dips (Approx 33% of Max Set)

Conditioning:
8 x 2 Min on, 1 Min Off:
Cal Bike

180817

Jesse Training Plan

Training Plan WOD for Friday, August 17th, 2018:

WOD With Class:
15.5
27-21-15-9:
Cal Row
Thruster 95/65-lb

Pause Front Squat:
Week 3
3 x 3 reps with 70% using a 3 second pause

Snatch:
3 x 2 @ 80%

Power Clean:
3 x 2 @ 70%

Jerk:
3 x 2 @ 80%

Gymnastics Conditioning:
8 Rounds:
4 Pistol
25 ft. Handstand Walk

180816

Jesse Training Plan

Training Plan WOD for Thursday, August 16th, 2018:

WOD With Class:
7 Rounds:
7 Chest-2-Bar
7 Bench Press @ 55% 1RM

Bench Press:
Build to 2-RM

Gymnastics Conditioning:
15 Min EMOM, alt:
• Shoulder Taps
• Pegboard Ascent
• L-Sit

Aerobic Capacity:
Every 12 Minutes for 4 Rounds:
4K Bike

180815

Jesse Training Plan

Training Plan WOD for Wednesday, August 15th, 2018:

WOD With Class:
For Time:
Run 1.5 Miles
30 SandBag Cleans
Run 1.5 Miles

Gymnastics Conditioning:
15 Min EMOM, alt:
• Glute Ham Raise
• Hips-2-Bar
• Side-Plank Reach Through

Conditioning:
4 Rounds:
30M Sled Pull 7/5 Plates
200M Farmer Carry 53/35-lb
10 Good Morning @ 33% 1RM Backsquat

180814

Jesse Training Plan

Training Plan WOD for Tuesday, August 14th, 2018:

WOD With Class:
30 min EMOM, alt:
Toes-2-Bar
HSPU
Cal Bike, or Row

Hang Power Snatch*:
3 x 2 @ 60%

Hang Power Clean*:
3 x 2 @ 60%

Romanian Deadlift*:
3 x 2 @ 90% Max C&J

*This is Week 1 of a 6-week lifting cycle. Week 1 is light. Week 2 will start to build. Week 3 & Week 4 will be very difficult. Week’s 5 & 6 we will taper off to recover.

Conditioning:
Tabata Cal Row
Rest 2 min, then:
Tabata Dubz
Rest 2 min, then:
Tabata Cal Bike
Rest 2 min, then:
Tabata Push-Ups

180813

Jesse Training Plan

Training Plan WOD for Monday, August 13th, 2018:

WOD With Class:
21-15-9:
Clean & Jerk 95/65-lb
Bar Facing Burpee

Rest 5 Min, Then:

4 Rounds:
200m Run
15 KB Swing 79/53-lb
10 Dips

Rest 5 Min, Then:

21-15-9:
Clean & Jerk 95/65-lb
Bar Facing Burpee

Power Snatch*:
3 x 2 @ 60%

Back Squat*:
3 x 2 @ 60%

*This is Week 1 of a 6-week lifting cycle. Week 1 is light. Week 2 will start to build. Week 3 & Week 4 will be very difficult. Week’s 5 & 6 we will taper off to recover.

Aerobic Capacity:
Each For Time:
30 Cal Assault Bike
Rest 1 Min
45 Cal Assault Bike
Rest 2 Min
60 Cal Assault Bike
Rest 3 Min
45 Cal Assault Bike
Rest 2 Min
30 Cal Assault Bike
Rest 1 Min
2 Min Cool Down Ride

180810

Jesse Training Plan

Training Plan WOD for Friday, August 10th, 2018:

WOD With Class:
Pause Front Squat:
Week 2
3 sets of 4 reps with 60% using a 5 second pause

BICOUPLET 2
12-9-6:
Snatches 135/85-lb
Bar Muscle-Ups

BICOUPLET 1
21-15-9:
Snatches 85/55-lb
C2B

Conditioning:
10 Rounds of 30 Sec. On/ 30 Sec. Off, alt:
• Burpees to Bar
• Box Jump-Overs, 36/30-in. box
• V-Up