190619

Jesse Training Plan

Training Plan WOD for Wednesday, June 19th, 2019:

WOD With Class:
8 Rounds each, 20 sec on/ 10 sec off, Alt:
• Cal Bike/Ski/Row
• Wallballs 20/14lb

Rest 4 Min, then:

8 Rounds each, 20 sec on/ 10 sec off, Alt:
• Toes to Bar
• Single DB Overhead Walking Lunge

Push Press:
12 Min to Build to 1 RM

Conditioning:
30-25-20-15-10-5:
Cal Ski
*After each set perform 10 reps on the Bench Press @ 185/130-lb

190618

Jesse Training Plan

Training Plan WOD for Tuesday, June 18th, 2019:

WOD With Class:
In 15 Min Complete*:
3 Rounds:
350m Row
25/20 Push-Ups
15 Deadlift 225/155-lb

*With Remaining Time: Build to 3RM Deadlift

Gymnastics Skill Work*:
(Week 1)
5 Rounds, Every 90 Sec complete a set of:
• Strict Pull-Up
• Kipping Pull-Up
• Kipping C2B
• Bar Muscle-Up
• Muscle-Up

*Which movement do you need to work on the most? Stick to this movement for all 5 round. (If you can’t do 7 consecutive reps don’t move on to the next more difficult movement).

Accessories:
2 Rounds, For Quality:
35/20 Strict Handstand Push Ups
20 DB Box Step Up and Overs 50/35lb to 24/20″ Box

190617

Jesse Training Plan

Training Plan WOD for Monday, June 17th, 2019:

WOD With Class:
Power Clean & Jerk Every 90 sec:
4 x 2 @ 75% 1RM

“Grace”
30 Clean & Jerk 135/95-lb

or, “Isabel”
30 Snatch 135/95-lb

Conditioning:
5 Rounds:
50 Dubz
2 Rounds of Strict “Cindy”

190614

Jesse Training Plan

Training Plan WOD for Friday, June 14th, 2019:

WOD With Class:
4 Rounds:
400m Run
15 Thruster 95/65-lb
15 C2B

Front Squat:
(Week 3)
5 x 2 @ 85% 1RM, or add 5-10 lb. from last week.

Gymnastics Conditioning:
Every 90 Sec for 5 Rounds:
Handstand Walk Obstacle Course

190613

Jesse Training Plan

Training Plan WOD for Thursday, June 13th, 2019:

WOD With Class:
Every 90 seconds , 5 Rounds, Complete the following:
10 Power Clean 155/105-lb
4 Bar facing Burpees

Midline Stability:
5 Rounds:
30 Sec. Fat Grip Deadlift Hold (heavy)
5 Good Morning @ Working Weight

Aerobic Capacity:
3 Rounds:
1 Mile Weight Vest Run*
*3 Min Rest Between Runs

190612

Jesse Training Plan

Training Plan WOD for Wednesday, June 12th, 2019:

WOD With Class:
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push Ups*
*After each set of Handstand Push Ups perform 4 x 8 yard Sandbag Carry (Bear Hug) 150/100lb

Push Press:
(week 4)
5 x 3 @ 80% 1RM or, 2-5 lb. heavier than last week.

Conditioning:
4 Rounds, For Time:
30/21 Cal Assault Bike
15 Hang Power Cleans 95/65-lb
Rest 60 seconds between Rounds

Conditioning:
2 Rounds, For Time:
1000m Row
30/21 Strict Pull Ups

190611

Jesse Training Plan

Training Plan WOD for Tuesday, June 11th, 2019:

WOD With Class:
14 Min AMRAP:
85 Dubz
7 Muscle-Up
21 Toes-2-Bar, V-Up, or GHD

Pause Backsquat:
5 x 3 @ 60% 1RM

Accessories:
4 Rounds:
15 Push-Up
15 Ring Dip
1 Min Weighted Plank

190610

Jesse Training Plan

Training Plan WOD for Monday, June 10th, 2019:

WOD With Class:
For Time (15 Min Cap):
30/21 Cal Row/Bike/Ski
30 Power Clean 135/95-lb
30 Front Squat 135/95-lb
30 Shoulder-2-Overhead 135/95-lb
30/21 Cal Row/Bike/Ski

Barbell Conditioning:
10 Min EMOM:
3 Power Clean*
3 Front Squat
3 Jerk

*@ 65% 1RM C&J

Accessories:
Every 3:00 minutes x 4 Rounds:
20 GHD Hip Extensions
15 Bent Over Rows 115/85lb
10 Bench Press @ Body Weight

190607

Jesse Training Plan

Training Plan WOD for Friday, June 7th, 2019:

WOD With Class:
5 x 3 Min AMRAP*:
20 Pushup
20 Box Jump 24/20″
Max Air Squat with Remaining Time

*1 Min Rest Between Rounds. Score is max combined Air Squats over all 5 rounds.

Front Squat
(Week 2)
5 x 2 @ 85% 1RM, or add 5-10 lb. from last week.

Romanian Deadlift:
E2MOM 5 x 6 @ 30-40% of 1RM Deadlift

Conditioning:
3 Rounds*:
20/15 Cal Assault Bike
15 Thrusters 115/80lb
20/15 Cal Assault Bike

*Rest 3:00 minutes between rounds

190606

Jesse Training Plan

Training Plan WOD for Thursday, June 6th, 2019:

WOD With Class:
3 Rounds:
400m Run
10 Sandbag Cleans 150/100lb

Hang Squat Clean
5 Rounds:
3 Hang Squat Clean*
*Start at 60% 1RM & Build.

Midline:
4 Rounds:
20 Hollow Rock
20 Russian Plate Twist