180306

Jesse Training Plan

Training Plan WOD For Tuesday, March 6th, 2018:

WOD With Class:
For time (16 Min Cap):
50 Deadlift 155/105-lb
50 Box Jump Over
50 Wallball
50 C2B
50 Wallball
50 Box Jump Over
50 Deadlift

Split Jerk
Split Jerk
5 x 3 @ 80% 1RM

Conditioning:
Every 4 Minutes for 20 Minutes:
30m Sled Push 180-lb
20 ft. Handstand Walk
10 Cal Assault Bike

*Sprint Each Round, Recover the remainder of the 4 minutes

Conditioning:
200M Run + 10 Jumping Lunges + 1 Min Off
400M Run + 20 Jumping Lunges + 1 Min Off
800M Run + 30 Jumping Lunges + 1 Min Off
400M Run + 20 Jumping Lunges + 1 Min Off
200M Run + 10 Jumping Lunges + 1 Min Off

180305

Jesse Training Plan

Training Plan WOD For Monday, March 5th, 2018:

WOD With Class:
12 Minute AMRAP:
21/18 Cal Bike, or Row
21 KB Swing
21 DB Push Press 45/30-lb

Conditioning:
4 Rounds*:
150m Row
15 Hang Power Snatch 115/85-lb, or 50% 1RM

*2 Minutes Rest Between Rounds

Gymnastics Conditioning:
For Time (10 min cap)*:
30 Muscle-Ups

*Every Drop Perform 20 Dubz

180228

Jesse Training Plan

Training Plan WOD For Wednesday, February 28th, 2018:

WOD With Class:
14 Min AMRAP:
25 Wallball
25 HSPU
25 Box Jump
25 ft. Handstand Walk

Front Squat:
3 x 2 @ 85%

Power Clean
3 x 2 @ 85% 1RM

Conditioning:
5 Rounds:
40 Dubz (Must be completed in one set)
3 Weighted Pull-Up 72/53-lb
2 Sandbag Clean 150/100-lb

180227

Jesse Training Plan

Training Plan WOD For Tuesday, February 27th, 2018:

WOD With Class:
8 Min AMRAP:
10 Deadlift 185/130-lb, or 50% 1RM
4 Muscle-Up*

Deficit Deadlift
3 x 2 @ 75%, tempo: 50X1

Jerk
3 x 2 @ 85% 1RM

Conditioning:
5 Rounds:
10 C2B
10 Thruster 115/85-lb
10/8 Cal Bike

*Rest 3 min Between Rounds

180226

Jesse Training Plan

Training Plan WOD For Monday, February 26th, 2018:

Wod With Class:
Every 5 Minutes for 4 Rounds:
40 Dubz
20 Burpee Over the Bar
10 Power Clean @ 60% 1RM

Backsquat:
3 x 2 @ 85%

Conditioning:
Assault Bike, 3 Rounds:
20 Sec. Sprint + 2:00 Min Recovery

Conditioning:
12 min AMRAP:
100 ft. Sandbag Bear Hug 100/70#
50 Overhead Squat 45/35-lb
25 ft. Handstand Walk

180222

Jesse Training Plan

Training Plan WOD For Wednesday, February 21st, 2018:

Wod With Class:
9-6-3:
Thruster @ 165/115-lb, or 75% 1RM
Muscle-Up

Thruster
10 min to Build to a Medium/Heavy 3-Rep

10 min AMRAP:
20/15 Cal Row
50 ft. handstand walk
20 sec. L-Sit

180220

Jesse Training Plan

Training Plan WOD For Tuesday, February 20th, 2018:

Wod With Class:
7 Rounds (14 min cap):
7 Deadlift 225/155-lb
7 Deficit HSPU 6/3″
7 Toes-2-Bar

Conditioning:
7 min AMRAP:
10 Dubbell Lunge 50/35-lb
100ft. Sandbag Bear Hug Walk 100/70-lb

Jerk Balance:
5-3-2-1-1-1

Conditioning:
40-30-20-10:
Cal Bike
GHD Sit-Up
*3 Pegboard Ascent Between Rounds

180219

Jesse Training Plan

Training Plan WOD For Monday, February 19th, 2018:

Wod With Class:
3 Rounds (24 min cap):
800M Run
15 Burpee
800M Bike, or 400M Row
15 Burpee

Conditioning:
2 Rounds:
25 Chest-2-Bar
25 ft. Handstand Walk
25 Back Squat @ 50% 1RM
25 ft. Handstand Walk

Snatch Balance:
5-3-2-2-1-1-1

Conditioning:
4 Rounds:
15 Cal Bike
25 ft. Farmer Carry 195/135-lb
15 Burpee to 6″ Target
25 ft. Farmer Carry
*Rest 3 min between rounds

Gymnastics Conditioning:
3 x 1 minute:
Weight Vest Handstand Hold

180216

Jesse Training Plan

Training Plan WOD For Friday, February 16th, 2018:

Wod With Class:
20 min AMRAP:
8 Front Squat 155/105-lb* or 50% 1RM
8 Chest-2-Bar
8 DB Box Step-Up 50/35-lb
8 Chest-2-Bar

Power Snatch
3 x 3 @ 80%

Conditioning:
5 Rounds:
10 Glute Ham Raise
20 ft. Handstand Walk
3 Ball-Ups

180215

Jesse Training Plan

Training Plan WOD For Thursday, February 15th, 2018:

Wod With Class:
For Time:
Run 800m
10 push press 185/130-lb, or 80% 1RM
Run 400m
20 push press 135/95-lb, or 60% 1RM
Run 200m
30 push press 95/65-lb, or 40% 1RM

Front Squat
Week 3
3 x 3 @ 80%

Conditioning:
10 Rounds:
8 Toes-2-Bar
20m Sled Push 180/125-lb