90 - March 22

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Monday March 22 DAILY FOCUS: - 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 Deadlift EMOM 12 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 20-18-16-14-12-10 Rest :90 between sets

Tuesday March 23 DAILY FOCUS: -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 HSPU 15 V-Ups Get Powerful Min 19-34 Jerk 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 EMOM 10 200m Run 5 Hang Power Cleans Build weight across sets Alternate Movement OTM Competitor Extra 1 Front Squat 5x5 @ 80%+ Competitor Extra 2 Ski 20:00 for distance

Wednesday March 24 DAILY FOCUS: - 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 EMOM 8 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 21-15-9 Deadlift 155/105 Chest to Bar 6 Min Cap Competitor Extra 1 Good Mornings 3x20 95/65 (or less) Competitor Extra 2 Row 15/12 Calories x 10 Rest :60

Friday March 26 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 TBA Get Strong TBA Open WOD 21.3

Saturday March 27 DAILY FOCUS: - 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 10-1 Front Squat 165/110 HSPU 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