90 - March 8

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 Monday March 8

-Warm up the Back Squat before starting the 4x4. Use those sets to build to a "heavy 4". Then, based on how your set of 4 went, continue to build through the doubles and on to the single.
-If you change your own weights, think about whether you want more rest before or after the CTB. Consider where you'll be breaking as the weight gets heavier...
-Run hard, you'll be breaking the Push Ups by the first or second round anyway. While your arms are coming back to life your heart rate will come down a bit.

Warm Up Min 0-8
3 Rounds
200m Run
6 Kang Squats w/ Plate
6 Ground to OH w/ Plate

Get Strong Min 18-34
Back Squat
In 8:00 complete 4x4
In 6:00 complete 2x2
In 2:00 complete 1x1

Get Fit Min 48-63
10 Front Squats 95/65
10 Shoulder to OH 95/65
10 Chest to Bar Pull Ups
R2 - 115/75, R3 - 135/95, R4 - 155/105
R5 - 175/115, R6 - 195/125, R7 - 215/135

Finisher Min 78-90
3 Rounds
400m Run
40 Push Ups
12 Min Cap

Competitor Extra 1
DBL KB Front Rack Lunge
100' x 4
At least 50' increments UB
You pick KB weight
Rest 3:00

Competitor Extra 2
Every 5:00 for 20:00
25/15 Calories on AAB
:60 Wallsit

accumulate :60 in as many sets as it takes
Tuesday March 9

-Try to finish the 1RM work by the 15:00 mark. Wait until the last minute to hit that max set.
-This will really test your Shoulders, and your ability to strategically pace and break sets. Once you blow your Shoulder up, you're toast. Multiple sets on DU and WB. Practice the fast kick up, walk, kick down, over and over to avoid too much time under tension.
-Deadlifts should be unbroken throughout. Choose weight accordingly to allow for that.

Warm Up Min 0-8
2 Rounds
30/20 Calorie Bike
15 Push Ups
15 Banded Pull Aparts

Get Strong Min 18-36
Bench Press
In 18:00 establish a 1RM and complete
1 Max set @70% 1RM

Get Fit Min 50-65
For Time
100 Double Unders
50 Wallballs 20/14 10/9'
150' HS Walk
50 Wallballs
100 Double Unders
15 Min Cap

Quality Time Min 80-90
10 Deadlift 225/155
1 Rope Climb
9/1, 8/1, 7/1, etc.
Both movements in the same minute

Competitor Extra 1
3 Rounds
100' Farmers Carry AHAP
15 Strict Pull Ups

Competitor Extra 2
200m x 8
Rest 2:00
Match exact efforts

Wednesday March 10

-To build use 5s then 3s then 1s. You'll probably have time for 5-6 sets in the 10:00 as long as you don't keep dropping the weight on the floor every time. On the AMRAP I'd recommend you Snatch the first rep, find your groove, then go.
-Real simple monostructural work before you face 21.1 in a couple days. Try to match times round after round. Adjust Burpee reps if needed to allow for acceptable rest.
-Unbroken Squat sets are key, use the Runs to bring your legs back for the next set.

Warm Up Min 0-10
1000m Row
2 Rounds
12 OHS 45/35 w/ pause in bottom
6 Strict Pull Ups w/ :03 negative

Get Strong Min 18-34
Overhead Squat
10:00 to establish a 1RM
rest 2:00
Reps @75% 1RM
Use a Rack or Snatch the weight

Get Fit Min 40-72
Every 4:00 for 32:00
500/450m Row
12 Rower Facing Burpees

Finisher Min 81-90
2 Rounds
200m Run
15 Thrusters 95/65
200m Run
30 Alternating Pistols
9 Min Cap

Competitor Extra 1
Power Snatch + Low Hang Squat Snatch + High Hang Squat Snatch
1 Complex
Build weight throughout

Competitor Extra 2
6 Rounds
60 Double Unders
10 GHD Sit Ups
Friday March 12

- 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

Get Powerful Min

Competitor Extra 1
Saturday March 13

-The 10s should be moderate in weight and under complete control with zero bouncing. The 6s should get heavy. The 2s are your CNS builder.
-Push beyond your comfort zone and back on the rest to bail you out should you hit a wall somewhere. You have a liberal cap in case you find yourself in trouble somewhere along the way.
-If SHSPU are a strong movement for you, consider pushing the Squat Clean speed either in FAST singles or T&G. If the SHSPU volume seems tough, you'll want to keep your heart rate more in control and possibly scale the reps back.

Warm Up 0-8
400m Run
20 Good Mornings 45/35
20 Goblet Reverse Lunges
30 Lateral Hops over Bar

Get Strong Min 18-34
In 16:00 complete
Increase weight across sets

Get Fit Min 50-74
3 Rounds
30/18 Calories on AAB or Echo
20 Alternating DB Snatch 70/50
10 Muscle Ups
Rest 3:00
24 Min Cap

Finisher Min 84-90
Squat Cleans 185/135
Strict HSPU (x2)

Competitor Extra 1
Front Squat
Every 3:00 for 15:00
complete 5 heavy reps

Competitor Extra 2
40/30 Calories x 6
Rest 2:00

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