180314

Jesse Training Plan

Training Plan WOD For Wednesday, March 14th, 2018:

WOD With Class:
3 x 2 Min AMRAP*:
10 Thruster 95/65-lb
10 Chest-2-Bar

*2 Min Rest Between Rounds

Conditioning:
3 Rounds:
1k Row, or 2k Bike
2 Rope Climb
30 DB Box Step-Up 50/35 to 20″ Box

Backsquat:
5 x 5 @ 80% 1RM

180313

Jesse Training Plan

Training Plan WOD For Tuesday, March 13th, 2018:

WOD With Class:
7 Rounds:
7 Deadlift 275/190-lb, or 65% 1RM
7 HSPU*
7 Wallball 30/20-lb

Conditioning:
3 Rounds:
15/12 Cal Assault bike
2 Min Recovery Ride Between Rounds

Conditioning:
2 x 2 Min AMRAP:
10 Thruster 100/65-lb
10 Chest-2-Bar
*Rest 2 Min Between Rounds

Conditioning:
10-9-8-7-6-5-4-3-2-1:
Weighted GHD Sit-Up
*3 Weighted Strict Pull-up after each round

180312

Jesse Training Plan

Training Plan WOD For Monday, March 12th, 2018:

WOD With Class:

14 Minute AMRAP:
7-14-21-28…
Cal Bike, or Row
Clean & Jerk 135/95-lb
Weighted Abmat Sit-Up 35/20-lb

Bench Press
10 Min, Build to 2-Rep

Conditioning:
2 x 2 Min AMRAP:
10 Thruster 100/65-lb
10 Chest-2-Bar
*Rest 2 Min Between Rounds

Conditioning:
3 x 1000m Row
*Rest Your row Time

180307

Jesse Training Plan

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

WOD With Class:
14 Min AMRAP:
7 Muscle-Up*
14 Hang Power Snatch 75/55-lb
7 HSPU

Power Snatch
3 x 2 @ 85%

Weighted Pull-Up
5 x 3 @ 75% 1RM

Conditioning:
5 Rounds, Every 90 Sec, alt:
Deficit HSPU
Toes-2-Bar
Cal Bike

*Pick a rep scheme that is difficult, but doable for all 5 rounds. Give yourself at least 30 seconds rest after each movement before the next movement to maintain higher quality.

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

180221

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