170719

Jesse Training Plan

Training Plan Workout of the Day for Wednesday, July 19th, 2017:

Wod with Class:
30 min EMOM, alt:
10 Bulgarian Lunge 40% Max Backsquat
Dubz
GHD Sit-Up, weighted 10/6-lb

Split Jerk
4 x 2 @ 80% 1RM
*2.5-5KG Increase Each Week

170718

Jesse Training Plan

Training Plan Workout of the Day for Tuesday, July 18th, 2017:

Wod with Class:
800M Run
200M Farmer Carry
4 Legless Rope Climb
80M Handstand Walk
4 Legless Rope Climb
200M Farmer Carry
800M Run

Power Clean
5 x 1 @ 70% 1RM
*2.5-5kg Increase Each Week

Front Squat
3 x 3 @ 80% 1RM
*2.5-5kg Increase Each Week

170717

Jesse Training Plan

Training Plan Workout of the Day for Monday, July 17th, 2017:

Wod with Class:
Weighted Pull-Up:
3-3-3-3*

*Build to & stay at one weight for all four sets.

27-21-15-9:
Squat Clean 95/65
Ring Dip

Backsquat
5 x 5 @ 80% 1RM

Stiff Legged Deadlift
4 x 6 @ 65% 1RM Deadlift
*2.5-5kg increase from last week

Conditioning
5 Rounds:
20 Cal Bike Sprint
*Rest 3-4 Min between Rounds

170714

Jesse Training Plan

Training Plan Wod for Friday, July 14th, 2017

Wod with Class
20 min AMRAP:
400M Run
20 Push Press 115/85-lb
40M Sled Pull 6/4 Plates
20 C2B

Front Squat
4 x 3 @ 65% 1RM
*5-10kg Increase Each Week

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

*1 minute rest in-between sets

Snatch Grip Deadlift + Low Hang Snatch Grip Pull
1 + 2 @ 90% 1RM Snatch
*2.5-5kg Increase Each Week

Conditioning:
21-15-9:
Assault Bike
GHD Sit-Up

3 Rounds:
2 Pegboard Ascent
100ft. Plate Pinch 45/35-lb (comp plates)

21-15-9:
Assault Bike
30M SandBag Carry

170713

Jesse Training Plan

Training Plan Wod for Thursday, July 13th, 2017

Wod with Class
For Time:
50 Toes-2-Bar
50 Wallball 30/20#
50 Burpee to plate Jump 45#
50 Alt. Dumbbell Snatch 70/50-lb

Back Squat
4 x 3 @ 80% 1RM
*5-10kg Increase Each Week

Strict Press*
4 x 3 @ 50% 1RM C&J
*2.5-5kg Increase Each Week

Bent Over Row*
4 x 8 @ 65% Max Snatch
*2.5-5kg Increase Each Week

*Superset Strict Press with Bent Over Row

170712

Jesse Training Plan

Training Plan Wod for Wednesday, July 12th, 2017

Wod with Class
Week 3:
3 Rounds of Deadlift:
70% x 5
75% x 3
85% x 1+

Complete a set of Deadlift every 2 minutes for 9 rounds. The goal on the plus set is 6-9 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 6-9 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Split Jerk
4 x 2 @ 80% 1RM
*2.5-5KG Increase Each Week

Conditioning:
6 SandBag Cleans, or tire flips
9 Rope Climb
12 Ring Muscle-Up
15 Bar Muscle-Up
18 SandBag Cleans, or tire flips

170711

Jesse Training Plan

Training Plan Wod for Tuesday, July 11th, 2017

Wod with Class
4 Rounds:
7 Push Press @ 155/105, or 65% 1RM
21 Weighted Abmat Sit-Up
7 Double KB Clean & Jerk 53/35-lb
70 Dubz

Gymnastics:
21-15-9
Toes-2-Bar
Strict Deficit HSPU

Power Clean
5 x 1 @ 70% 1RM
*2.5-5kg Increase Each Week

Front Squat
3 x 3 @ 80% 1RM
*2.5-5kg Increase Each Week

170710

Jesse Training Plan

Training Plan Wod for Monday, July 10th, 2017

Wod with Class
150/100 Cal Row, or Bike, or 1 Mile Run
15 Burpee Muscle-Ups
400M Sled Push, or Pull
15 Burpee Muscle-Ups
150/100 Cal Row, or Bike, or 1 Mile Run

Backsquat
5 x 5 @ 75% 1RM

Stiff Legged Deadlift
4 x 6 @ 65% 1RM Deadlift
*2.5-5kg increase from last week

Midline:
5 Rounds:
30 Hollow Rocks
50M Overhead Barbell Carry 155/105-lb

170707

Jesse Training Plan

Training Plan Wod for Friday, July 7th, 2017

Wod with Class:
24 min AMRAP:
3 Power Clean*
6 Rope Climb 12 ft.
12 Deficit HSPU

*Start at 55% 1RM, add 5% each round

Front Squat
4 x 3 @ 65% 1RM
*5-10kg Increase Each Week

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

*1 minute rest in-between sets

Snatch Grip Deadlift + Low Hang Snatch Grip Pull
1 + 2 @ 90% 1RM Snatch
*2.5-5kg Increase Each Week

Conditioning:
For Time:
30 weighted muscle-Ups* 20/14-lb
*Every Break Perform 15 Burpees

170706

Jesse Training Plan

Training Plan Wod for Thursday, July 6th, 2017

Wod with Class:
25 min AMRAP:
5 Bench Press*
250M Row
50 Lunges

*Start at 50% 1RM, add 5% each round
**Use a spotter for bench press, & spot others when they need assistance.

Back Squat
4 x 3 @ 80% 1RM
*5-10kg Increase Each Week

Strict Press*
4 x 3 @ 50% 1RM C&J
*2.5-5kg Increase Each Week

Bent Over Row
4 x 8 @ 65% Max Snatch
*2.5-5kg Increase Each Week

*Superset the Strict Press and the Bent Over Row.

Midline Stability
3 Rounds:
2 min/side: Hold One KB Overhead with One KB By Your Side*
1 min hold: Weighted Plank

*If you cannot hold for the full 2 minutes per arm, accumulate 2 minutes total.