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

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