90 - March 15

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Monday March 15 DAILY FOCUS: -Don't limit yourself on the Power Clean weight if you feel like the Lunges will be too challenging. If you can't get the Lunges in the last set or two, that's okay. -Try to finish each movement in 2 sets or less. Break on purpose to ensure you can stick to that goal. The one place you can hit more sets (if needed) should be the TTB. -Keep transition to next to nothing. Rest on top of the Box if you need to stop, and keep a Row pace you can keep moving with. Warm Up Min 0-9 3:00 Bike 20 Jumping Alt Lunges 30 Single Arm KB Swings (15/side) 3:00 Bike (faster than last time) Get Strong Min 21-33 4 T&G Power Clean + 4 Front Rack Lunge Steps (2/side) Every 2:00 for 12:00 Get Fit Min 48-68 3 Rounds 25 Wallballs 25 Toes to Bar 25 Power Cleans 95/65 2:00 Rest 18 Min Cap Finisher Min 80-90 AMRAP 10 Climb the Ladder 3 Calorie Row 3 Box Jump Overs 24/20 6/6, 9/9, etc... Competitor Extra 1 Thruster 10:00 to Build to 1RM rest as needed AMRAP 4 Max Reps at 70% 1RM Competitor Extra 2 C2 Bike 5k For Time Increase the Damper 1-2 notches every 1k

Tuesday March 16 DAILY FOCUS: -Try to smash the time cap, but avoid misses. Be fast and powerful on the Snatches but slow, controlled, and deliberate on the OHS -Run hard, break up the Pull Ups as needed, keeping in mind you should be able to keep stepping on the box without much rest. Don't blow up before you get there. -Many small sets of HS Walks can be more beneficial than long distance UB on your hands. Practice just that. Warm Up Min 0-8 400m Run 50' Duck Walk 50' Butt Kicks 50' High Knees 50' Inch Worms 20 Empty Bar OHS Get Powerful Min 20-38 1 Squat Snatch + 1 OHS For Time 10 Reps of complex @ 70-75% 1RM Snatch Rest 2:00 8 Reps of complex @ 75-80% Rest 2:00 6 Reps of complex @ 80-85% 18 Min Cap Get Fit Min 48-68 For Time 800m Run 40 Pull Ups 40 DB Box Step Ups 50/35 24/20" 400m/30/30, 200m/20/20 20 Min Cap Finisher Min 78-90 4 Rounds :90 on :90 off 15 Russian KB Swings 70/53 Max HS Walk in 10' increments 10' = 1 Rep (must kick up and down every 10') Competitor Extra 1 Push Press In 5:00 complete 3x3 In 5:00 complete 3x2 in 5:00 complete 3x1 Competitor Extra 2 Run 2 Mile time trial

Wednesday March 17 DAILY FOCUS: - Increase your Squat weight based on how well the prior set went. 8 is an unusual set, your first attempt should be moderate in weight and allow you to build with confidence. -This piece is meant to be done at a steady pace throughout. Don't do something silly like ripping your hands doing BMU right before an open announcement. Break sets as much as needed. If no Bike Erg available, use another machine for equal time/effort -Big sets of Squats, steady Burpees, fast singles on the Power Snatches Warm Up Min 0-10 1000m Row 20 Jumping Squats 15 V-Ups 15 Kang Squats w/ Empty Bar Get Strong Min 20-35 Back Squat Every 3:00 for 15:00 Complete 8 Reps increase weight across sets Get Fit Min 48-68 AMRAP 20 20/15 Calories on Bike Erg 50 Double Unders 20/15 Calories on Bike Erg 10 Bar Muscle Ups Finisher Min 82-90 For Time 30 Front Squats 135/95 40 Lateral Bar Burpees 20 Power Snatch 135/95 8 Min Cap Competitor Extra 1 Sandbag Carry 100/70 100m x 6 Rest as needed Carry anyway Competitor Extra 2 Ski 700m, 600m, 500m, 400m, 300m, 200m, 100m Rest :60 between sets increase pace each set

Friday March 19 DAILY FOCUS: - On Thursdays, once the Open Workout is released, we will create the warm up and extras for each of our programs. Check our IG (@jumpshiptraining) before doing the workout on Friday! The programming will be updated in the TH app before Friday. Warm Up Min Open WOD 21.2 Get Powerful Min TBD Competitor Extra TBD

Saturday March 20 DAILY FOCUS: -Rack and un-rack between each prescribed set. -The Rope Climbs can be the biggest separator in a piece like this. Become the athlete that can attack the Rope without burning your arms out. -The Deadlift weight should be something you can do UB throughout. The HSPU might start to fall apart if you're not proficient enough. Warm Up Min 0-9 5:00 Bike 20 Push Ups 20 Goblet Squats 50' HS Walk Get Strong Min 23-38 Front Squat Every 5:00 for 15:00 Complete 3-2-1 Increase weight each set Increase starting weight each wave Get Fit Min 50-68 4 Rounds 500/450m Row 10 Squat Cleans 155/105 5 Rope Climbs 15' Quality Time Min 80-90 3x AMRAP 2 / Rest 2:00 7 Deadlift 205/135 7 HSPU 5/5 (second AMRAP) 3/3 (third AMRAP) Competitor Extra 1 Pendlay Row 5x8 Gradual Build if possible Competitor Extra 2 5 Rounds 5 Strict Muscle Ups 10 Burpee "Get Overs" 48/40" You can use hands and feet to get over box/wall