Jump Ship Crew

WARM UP - DYNAMIC

Min 0-12 3:00-5:00 Intentional Run/Bike or Row 'Jump Ship Dynamic' 2 rounds of 25' each movement Knee Pulls Quad Pulls Hamstring Stretch High Kicks Spiderman Inchworm + Push Up High Knees (speed) Butt Kicks (speed) Karaoke each side (speed)

WARM UP

For Completion

GET FIT

Get Fit Min 20-35 For Time 15 Power Snatch 135/95 (115/75) [95/65] 9 Rope Climbs 15 Power Snatch 155/105 (135/95) [115/75] 6 Rope Climbs 15 Power Snatch 185/135 (155/105) [135/95] 3 Rope Climbs 15 Min Cap -You should actually be able to power snatch each weight for reps to take this on RX. If it becomes Squat Snatch singles near the end of 185/135 that's one thing, but to fail reps or be forced through slow singles by the second bar, you will have missed the stimulus. The time cap is set up to allow most to finish an appropriate version - Modify accordingly!

Hang Power Snatch

@ 2

FINISHER

Finisher Min 75-90 AMRAP 15 Climb the Ladder 10 Alternating DB Snatch 70/50 10 Box Jump Overs 30/24" 10 Calorie Row 20/20/20, 30/30/30, etc.. -Get comfortable cycling heavier DB reps hand to hand for big sets. The BJO will be a bit slower given the height, try to slide off or step down rather than rebound. The Row can become a recovery type effort with the heavy DB to follow when needed.

Back Squat

@ 5

PUMP SHIP

EMOM Pump Monday Pump Ship Min 0-30 EMOM 10 16 Alternating Jumping Lunges 10 Horizontal Ring (or Bar) Rows EMOM 10 12 DB Box Step Overs 24/20" 5-10 Strict Chin Ups EMOM 10 8 DB Box Step Ups 24/20" 12 Kroc Rows (6/arm) -All three parts are alternating EMOMs (5 Rounds each). On the first EMOM, try to rapid fire the Jumping Lunges (or split squats) to give a bit more pump and transition time. On the Rows, be as horizontal as you can while maintaining a strong plank and staying UB. On part 2, the DB Step Overs can be reasonable light and speed should again be a focus. Stay low going back and forth over the box. On the 3rd part, the Kroc Row should be done like a S-DB Row with one knee and hand on a bench. The DB is in your hand and off the ground next to the bench. Rather than keeping "strict form", you want to add a violent truck twist and pull. The Elbow comes back and up like you're loading a punch. These should be HEAVY. The Step Ups can be with a heavier pair of DBs than the step overs or just hold the heavy single DB from the Kroc Rows.

WARM UP - DYNAMIC

Min 0-12 3:00-5:00 Intentional Run/Bike or Row 'Jump Ship Dynamic' 2 rounds of 25' each movement Knee Pulls Quad Pulls Hamstring Stretch High Kicks Spiderman Inchworm + Push Up High Knees (speed) Butt Kicks (speed) Karaoke each side (speed)

WARM UP

For Completion

Get Fit Min 20-40 21-15-9 Chest to Bar Deadlift 225/155 (185/135) [155/105] Calorie Echo/AAB 4:00 Rest 9-15-21 Calorie Echo/AAB Deadlift 225/155 (185/135) [155/105] Chest to Bar 20 Min Cap -You don't need to go at full speed and completely UB on the first part unless you're supremely confident in all 3 movements. I'd rather see consistency, then rest, then hit the gas as much as possible on the back half.

Deadlift

@ 1

Finisher Min 78-90 Every 3:00 for 12:00 400m Run Max Burpees to 6" Target in remaining time -This is a bit different than normal because there is no rest built in. You need to find an overall pace across the three rounds that doesn't put you into the ground by the halfway point. There isn't enough time to "recover" on the Run and still complete meaningful Burpee sets. Strategize as needed to maximize output.

Interval Pump Tuesday Pump Ship Min 0-30 Every 3:00 for 21:00 10 DB Bench Press 70/50s 10 DB RDLs 10 Burpees to 12" Target -All three movements in the same 3:00 window, so 7 rounds. The DB weights can be modified to any pair that allow you to stay UB, but they should get challenging. Use the same pair for RDLs, add a bit of tempo (2-3 sec) on the eccentric portion of the movement. Burpees can be high speed to finish the round and get to a bit of rest. then Every 3:00 for 9:00 15 Barbell Bicep Curls 15 Parallette Push Ups -Curls should be UB without too much "cheating", try to control the negative a bit to avoid swinging. Parallette Push Ups can be done on a pair of DBs as well, just try to get a big chest stretch in the bottom and increase the ROM.