190503

Jesse Training Plan

Training Plan WOD for Friday, May 3rd, 2019:

WOD With Class:
With a 25:00 min clock:
20 Burpee box jump over
25 Power clean 135/95
30 Front squat 135/95
25 Power clean 135/95
20 Burpee box jump over

With remaining time: Build to 1 RM Clean

Conditioning:
6 Rounds 1 Min On 30 Sec Off:
Calorie Row

Accessories:
3 Rounds:
1 Min Single Arm Overhead KB Walk 53/35-lb (each arm)

190502

Jesse Training Plan

Training Plan WOD for Thursday, May 2nd, 2019:

WOD With Class:
5 Rounds*:
400m Run
30 Push-Up
20 V-Up
10 Strict Pull-Up

*90 Sec. Rest Between Rounds

Aerobic Capacity:
3 Rounds*:
900m row moderate
300m Row Fast
40 Sec. Rest
300m Row Fast
40 Sec. Rest
300m Row Fast
40 Sec. Rest

*2 Min Rest Between Rounds

190501

Jesse Training Plan

Training Plan WOD for Wednesday, May 1st, 2019:

WOD With Class:
4 Rounds (25 Min Cap):
100 Dubz
20 Single Arm DB OHS
10 Bar Muscle-Up
20 DB Deadlift”

Gymnastics Conditioning:
5 Rounds*:
4 Rope Climbs
*Rest 30 sec After Each Round

Conditioning:
E2MOM x 4 Rounds:
20 GHD Sit-up
20 Thruster 45/35-lb

190430

Jesse Training Plan

Training Plan WOD for Tuesday, April 30th, 2019:

WOD With Class:
3 Rounds (22 min cap):
1000m Row/Ski, 2k Bike
25 Toes-2-Bar
5 Shoulder-2-Overhead 185/130-lb, or 70% 1RM”

Strict Press:
(Week 3)
5 x 5 @ 75% 1RM, OR 5-10 lb. Heavier

Snatch:
Build to 90% 1RM
Then: 2 @ 75% 1RM

Hang Power Snatch:
Ever 30 sec x 9 Rounds
6 Hang Power Snatch @ 105/75-lb

Conditioning:
150/100 Cal Bike*
*E2MOM Perform 6 Burpees

190429

Jesse Training Plan

Training Plan WOD for Monday, April 29th, 2019:

WOD With Class:
5 Rounds (10 min cap):
9 Deadlift 135/95-lb
5 Squat Clean
3 Thruster

Backsquat:
(Week 3)
5 x 3 @ 80% 1RM or 5-10-lb Heavier Than Last Week

Conditioning:
Every 2 Min for 6 Rounds:
3 Thruster*
*Start at 75% 1RM, Build Each Round

Gymnastics:
5 Rounds:
3 Strict Muscle-Up + 2 Strict Dips (after 3rd MU)

190426

Jesse Training Plan

Training Plan WOD for Thursday, April 25th, 2019:

WOD With Class:
5 Rounds (12 Min Cap):
22 Wallballs 20/14lb
2 Squat Cleans and Jerks 225/155-lb, or 75% 1RM

Hang Power Clean:
5 x 3*
*Start at 70% 1RM and Build

Accessories:
4 Rounds:
100ft Sled Push – Heavy
50ft Handstand Walk or :30 second handstand hold against wall
100ft Farmers Carry – Heavy
50ft Walking Lunges 70/53-lb KBs

190425

Jesse Training Plan

Training Plan WOD for Thursday, April 25th, 2019:

WOD With Class:
4 Rounds*:
50 Dubz
25 Push Ups
5/4 Rope Climbs or 20 C2B
*Rest 90 seconds between each round

Aerobic Capacity:
4 Rounds:
400m Run – Moderate
200m Run – Fast
100m Run – Walk/Recovery

190424

Jesse Training Plan

Training Plan WOD for Wednesday, April 24th, 2019:

WOD With Class:
50-40-30-20-10 (15 Min Cap):
Cal Bike/Row/Ski
*15 Double DB/KB Snatch 50/35lb After Each Set

Strict Press:
(Week 2)
5 x 5 @ 75% 1RM, OR 5-10 lb. Heavier

Bent Over Row:
5×5
Rest 90 seconds between sets

Clean Pull:
4 x 3 @ 95-100% 1RM Clean*
*Rest 90 seconds between sets.

190423

Jesse Training Plan

Training Plan WOD for Tuesday, April 23rd, 2019:

WOD With Class:
Every 4 Min x 3 Rounds:
400m Run
24/16 Cal Ski/Bike/Row

Conditioning:
10-8-6-4-2*:
Squat Clean**
*15 T2B After Each Set

**Rx
Men: 135,155,185,205,225lb
Women: 95,105,125,145,155lb

Clean & Jerk Complex:
Every 2:00, 6 sets:
– 1 Power Clean
– 1 Split Jerk
– 1 Behind the Neck Split Jerk

Starting @ 70% Jerk, Increase weight each round

190422

Jesse Training Plan

Training Plan WOD for Monday, April 22nd, 2019:

WOD With Class:
Backsquat
(Week 2)
5 x 3 @ 80% 1RM or, 5-10 lb. Heavier Than Last Week

For Quality:
30 Strict Deficit Handstand Push Ups*
*Rest 90 seconds, then:
20 Kipping Handstand Push Ups

Power Snatch:
EMOM 5min
– 1 rep @ 65%
EMOM 5min
– 1 rep @ 70%
EMOM 5min
– 1 rep @ 75%

Conditioning:
10 Rounds, (30 Min Cap):
5 Bench Press 185/130-lb
6 Burpee Box Jump Overs 24/20″
20/16 Cal Row