181012

Jesse Training Plan

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

WOD With Class:
12 Min AMRAP:
3 Thruster
3 Toes-2-Bar
3 Cal Bike, or Row
6 Thruster
6 Toes-2-Bar
6 Cal Bike, or Row
9 Thruster
9 Toes-2-Bar
9 Cal Bike, or Row

*Increase by 3 Reps Each Round

Pause Front Squat:
*Build to Today’s Heavy Single. 3 Sec. Pause at the Bottom.

Single Arm Bent Over Row:
5 x 12 @ 70/50-lb tempo: 51×1

Bulgarian Split Lunge:
5 x 12 @ 53/35-lb KB

181011

Jesse Training Plan

Training Plan WOD for Thursday, October 11th, 2018:

WOD With Class:
25 Min AMRAP:
400m Run
20 Sandbag Clean 100/70-lb
10 DB Box Step Over 50/35-lb @ 24/20″

Midline Stability:
100 Wolf Raises 20/14-lb

Gymnastics Conditioning:
5 Rounds:
40 Sec. Weighted Handstand Hold

181010

Jesse Training Plan

Training Plan WOD for Wednesday, October 10th, 2018:

WOD With Class:
7 Rounds:
14/10 Cal Bike, or Row
7 Push Jerk 135/95-lb
14 GHD Sit-Up, or V-Up

Push Jerk:
5 x 2, Build Each Set*
*Add 5-10-lb heavier than last week

Handstand Hold*:
5 x 1 Minute

*Chest Facing, aka “body Line drill”

Aerobic Capacity:
1 Mile Weight Vest Run 20/14-lb*
*Time to Beat Last Week’s Run Time!

181009

Jesse Training Plan

Training Plan WOD for Tuesday, October 9th, 2018:

WOD With Class:
4 Rounds (16 Min Cap):
200m Run
4 Strict Muscle-Up*, or 2 pegboard Ascent
8 Hang Power Clean 185/130-lb, or 65% 1RM

Hang Power Clean + Power Clean:
8 min EMOM*

*Build Each Round

Aerobic Capacity:
1000m Row Moderate
250m Easy
1 min rest

500m Row Moderate/Fast
250m Easy
500m Row Moderate/Fast
250m Easy
1 min rest

150m Row Fast
250m Easy
150m Row Fast
250m Easy
150m Row Fast

High Hang Snatch EMOM:
Week 2
3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

181008

Jesse Training Plan

Training Plan WOD for Monday, October 8th, 2018:

WOD With Class:
For Time:
30 Box Jumps 24/20″
30 Chest to Bar Pull-ups
30 Kettlebell Swings 53/35-lb
30 Front Squats 115/80-lb
30 Toes to Bar
30 Push Press 115/80-lb
30 Deadlifts 115/80-lb
30 Wall Balls 20/14-lb
30 Burpees
30 Double Unders

Backsquat:
5 x 5 @ 90% 5RM

Power Clean EMOM:
Week 3
3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

Conditioning:
27-21-15-9:
Cal Bike
GHD Sit-Up
Burpee

181005

Jesse Training Plan

Training Plan WOD for Friday, October 5th, 2018:

WOD With Class:
Bench Press (12 min):
Build to Today’s 5RM

10-9-8-7-6-5-4-3-2-1:
Power Clean*
HSPU
Chest-2-Bar

*Begin at 50% 1RM, add 5% +/- each Round

Bench Press:
Build to Today’s 5RM

Overhead Squat:
3 x 3 @ 70% 1RM
3 x 2 @ 75% 1RM
3 x 1 @ 80% 1RM

Midline Conditioning:
Tabata, alt:
Hollow Body
Arch Rock

181004

Jesse Training Plan

Training Plan WOD for Thursday, October 4th, 2018:

WOD With Class:
4 Rounds (30 min cap):
800m Run
40 Pistol
200m Farmer Carry

Conditioning:
8 Rounds, 20 sec on/10 sec rest, Alt.:
• Assault Bike
• Sandbag Clean

181004

Jesse Training Plan

Training Plan WOD for Wednesday, October 3rd, 2018:

WOD With Class:
2 Rounds of Each Station:
Station 1
3 Min AMRAP:
Calorie Bike, or Row

Rest 3 Min, then:

Station 2
3 Min AMRAP*:
9 Hang Power Clean 155/105-lb, or 60% 1RM
6 Front Squat
3 Push Jerk

*Complete two rounds of each station. Rest 3 Minutes between each transition. Record all four scores.

Push Jerk:
5 x 2, Build Each Set

Conditioning:
1 Mile Weight Vest Run @ 20/14-lb

181002

Jesse Training Plan

Training Plan WOD for Tuesday, October 2nd, 2018:

WOD With Class:
20 Min EMOM, alt:
• Box Jumps 24/20″
• Muscle-Up
• Calorie Bike, or Row
• Rest

*Tabata Scoring: Record your lowest rep for each movement across the five rounds.

Strict Weighted Pull-Up*
7 x 2
*Superset with 30 sec. weighted Plank (Heavy!)
**This is the last week of 7×2 strict weighted pull-ups! Add 2-lb from last week

High Hang Snatch EMOM:
Week 2
3 x 4 @ 70%
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 85%

Midline Stability:
4 Rounds:
30 Sec. Sandbag Bear Hug
20/15 Cal Bike
10 Weighted GHD Sit-Up

181001

Jesse Training Plan

Training Plan WOD for Monday, October 1st, 2018:

WOD With Class:
5 Rounds (20 min cap):
200m Run
3 Power Snatch 155/105-lb, or 70% 1RM
15 Burpees
3 Power Snatch 155/105-lb, or 70% 1RM

Backsquat:
2 x 15 Reps @ 60% 1RM

Gymnastics Conditioning:
10 min EMOM:
33% Max Set of Chest-2-Bar*
*Add 1-2 reps per minute from last week

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