90 - March 22

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 Monday March 22

- Give yourself a chance to build in the DL by starting with a moderate weight. Keep control even when it gets heavier, no bouncing.
-Unless you can go Unbroken on "Amanda" singles are likely your best bet on the Snatch. You get to dictate how much time you need between reps.
-You don't need to push super hard, but try to keep each round to sub 3 minutes. Otherwise, scale the volume.

Warm Up Min 0-10
1000m Row
20 Russian KB Swings
100' Lunge Steps
:90 Jump Rope Singles

Get Strong Min 20-32
3 Reps @ 70%+
Build across sets

Get Fit Min 46-58
For Time
11 Squat Snatch 135/95
100 Double Unders
9 Squat Snatch
100 Double Unders
7 Squat Snatch
100 Double Unders
5 Squat Snatch
12 Min Cap

Quality Time Min 75-90
5 Rounds
200m Run
15 GHD Sit Ups
30' HS Walk
15 Min Cap

Competitor Extra 1
Hang Power Clean (above knee) + Hang Power Clean (below knee)
in 12:00 Establish a 1RM of the Complex

Competitor Extra 2
Air Bike
Calories For Time
Rest :90 between sets
Tuesday March 23

-Which ever style currently gets the most weight over your head, that's the style you'll use today. Use blocks if you can.
-If you don't have at least :30 rest after the first round, you have bit off more than you can chew! Make a quick volume adjustment for further rounds
-This is actually a timed weightlifting piece. We want heavy sets of 5 each round. The run is your pacer, and if it ends up being a few seconds beyond 1:00, no big deal.

Warm Up Min 0-9
5:00 Bike
20 S-Arm DB OH Lunge Steps (10/arm)
15 V-Ups

Get Powerful Min 19-34
15:00 to establish a 1RM
Choose the Jerk style you prefer

Get Fit Min 48-68
Every 4:00 for 20:00
20/12 Calories on AAB or Echo
15 Toes to Bar
10 Burpee Box Jump Overs 24/20"

Finisher Min 80-90
200m Run
5 Hang Power Cleans
Build weight across sets
Alternate Movement OTM

Competitor Extra 1
Front Squat
5x5 @ 80%+

Competitor Extra 2
20:00 for distance
Wednesday March 24

- Hang should stay above the knee. Build gradually during the EMOM, then take your big shots during the 2:00 windows.
-This piece should allow you to keep moving. Hopefully only 2 sets (or less) are needed on the Squat movements. Settle into a comfortable pace on both the Run and Row.
-Grippy, fast finisher. You know what to do... and if you don't. Go UB on Deads, and if you need to break the Pull Ups, that's okay.

Warm Up Min 0-8
800m Run
50' HS Walk
10 OHS 45/35
10 Snatch Balance
10 Hang Power Snatch

Get Powerful Min 22-34
Hang Power Snatch
3 Heavy Reps
Every 2:00 for 4:00
3 Heavier Reps

Get Fit Min 50-72
3 Rounds
400m Run
20 Overhead Squats 75/55
500m Row
30 Wallballs 20/14
22 Min Cap

Finisher Min 84-90
Deadlift 155/105
Chest to Bar
6 Min Cap

Competitor Extra 1
Good Mornings
3x20 95/65 (or less)

Competitor Extra 2
15/12 Calories x 10
Rest :60
Friday March 26

- 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

Get Strong

Open WOD
Saturday March 27

- Use a vest or hang weights from a belt. A SMALL kip is acceptable to get it done.
-Try to go unbroken and use the transitions to recover from movement to movement.
-If 50 BMU sounds crazy, you can either ride to the cap, or shoot for a much lower total number of Bar Muscle Up reps to complete

Warm Up Min 0-10
50/40 Calorie Bike
20 Push Ups
20 Kipping Pull Ups
20 Kipping Dips

Get Strong Min 18-38
6:00 to establish 1RM Weighted Pull Up
Rest 1:00
6:00 to establish Max Deficit Strict HSPU
Rest 1:00
6:00 to establish 1RM Weighted Dip

Get Fit Min 50-68
Front Squat 165/110
Bar Facing Burpees
18 Min Cap

Finisher Min 78-90
For Time
50 Bar Muscle Ups
Each break complete:
10 Push Press 135/95
16 Alternating Pistols
12 Min Cap

Competitor Extra 1
Back Rack (Rear Foot Elevated) S-Leg Squat
4x16 (8/side)
Increase weight each set

Competitor Extra 2
C2 Bike Erg
3 Rounds
5:00 on 2:00 off
For Distance
Hold over 85/50 RPM

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