180504

Jesse Training Plan

Training Plan WOD for Friday, May 4th, 2018:

WOD With Class:
Build to a 5-RM Front Squat*

*Add 5-10 lb. from last week’s 5RM

Conditioning:
“Annie”
50-40-30-20-10:
Dubz
Abmat Sit-Ups

Snatch:
4 x 2 @ 90% 1RM

180503

Jesse Training Plan

Training Plan WOD for Thursday, May 3rd, 2018:

WOD With Class:

“JT”
21-15-9:
Handstand Push-Up
Ring Dip
Push-Up

Power Clean:
3 x 3 @ 80% 1RM

180502

Jesse Training Plan

Training Plan WOD for Wednesday, May 2nd, 2018:

WOD With Class:
For Time*:
1 Mile Run
20 Strict Pull-Up
800m Run
20 Strict Pull-Up
400m Run
20 Strict Pull-Up

*Wear a Weight Vest if you Have one 20/14-lb

Gymnastics Conditioning:
3 x 1 minute Handstand Hold*
*Wear a Weight Vest if you Have one 20/14-lb

Conditioning:
4 Rounds:
24/18 Cal Bike
2 Pegboard Ascent
4 Sandbag Clean 150/100-lb

180430

Jesse Training Plan

Training Plan WOD for Monday, April 30th, 2018:

WOD With Class:
Front Squat 5 x 5 @ 90% of 5-Rep Max

Conditioning:
12 min Amrap:
30 Double-unders
10 Burpees
3 Bar Muscle-ups

Strict Press:
5 x 5 @ 90% of 5RM

Deadlift:
1 x 5*

*Build to a moderately heavy set of 5 reps.

180427

Jesse Training Plan

Training Plan WOD for Friday, April 27th, 2018:

WOD With Class:
Build to a 5-RM Front Squat*
*Add 5-10 lb. from last week’s 5RM

Conditioning:
10 Min AMRAP (For Quality):
5 Box Jump
10 Glute Ham Raise
15 Push-Up

Overhead Squat
2 x 5 @ 80% 1RM*
*Add 10-lb from last week

Bench Press:
Build to a 5-RM

180426

Jesse Training Plan

Training Plan WOD for Thursday, April 26th, 2018:

WOD With Class:
Power Clean & Jerk
4 x 2 @ 85% 1RM

Conditioning:
4 Rounds (12 Min Cap):
15 Burpee
200M Run, or Row
25 ft. Handstand Walk

180425

Jesse Training Plan

Training Plan WOD for Wednesday, April 25th, 2018:

WOD With Class:
1 Mile Run
—Then:
10-9-8-7-6-5-4-3-2-1:
Strict Pull-Up
KB Swing 70/53-lb
Weighted GHD Sit-Up 20/14-lb, or V-Up, or Toes-2-Bar
—Then:
1 Mile Run

Conditioning:
10 x 2 min AMRAP:
10/8 Cal Bike
25 ft. Farmer Carry 215/150-lb
10 Sandbag Box Step Up 150/100 to 12″ Box

*1 min Rest Between Rounds

180424

Jesse Training Plan

Training Plan WOD for Tuesday, April 24th, 2018:

WOD With Class:
Snatch
1 x 3*

*Build to a Heavy Triple

Conditioning:
5 min AMRAP:
9 handstand push-ups
6 burpees
3 snatches 165/115-lb, or 85% 1RM

Conditioning:
3 Rounds:
800m Weight Vest Run
20 DB Bent Over Row 50/35-lb
20 Dips

180423

Jesse Training Plan

Training Plan WOD for Monday, April 23rd, 2018:

WOD With Class:
Front Squat 5 x 5 @ 90% of 5-Rep Max

Conditioning:
Qualifier #1
For Time:
4 Thruster 135/95-lb
1 Rope Climb @ 15 ft.*
8 Thruster
2 Rope Climb
12 Thruster
3 Rope Climb

Bench Press:
5 x 5 @ 90% of 5RM

Deadlift:
1 x 5*

*Build to a moderately heavy set of 5 reps.

180420

Jesse Training Plan

Training Plan WOD for Friday, April 20th, 2018:

WOD With Class:
Backsquat:
Build to a 5-RM*

*Add 5-10 lb. from last week’s 5RM

Qualifier Wod #2
4 Rounds (15 min cap):
25 Chest-2-Bar
5 cleans 245/170-lb, or 80% 1RM

Bench Press:
Build to a 5-RM

Conditioning:
Triple Tabata (12 minutes), alt:
Cal Bike
Cal Row
Dubz
Single Arm DB Push Press 50/35-lb (Alt. Rounds)