Masters Crew: Training by Chyna Cho in TrainHeroic

Masters Crew

Jump Ship Training

CrossFit, Functional Training
Coaches
Chyna Cho and Marcus Adams

** Jump Ship's Masters Crew**

TRY 7 DAYS FREE! And we will send you our ULTIMATE MODIFICATION GUIDE and NUTRITION GUIDE to help get you started.

The workouts itself don't vary* much * from the JS90 Program, but it is modified to be more appropriate for 35-49 and 50+ age groups.

  • Access to a Jump Ship Coach for questions and video review.
  • 5 training sessions per week of the Masters Version of the Jump Ship 90 Minute program.
  • Two daily Competitor's Extra pieces.
  • "Daily Focus" tips each day, suggested mobility and a built in cool down.
  • Masters Only Leaderboard and Chat feature.
  • Our recommended (but not mandatory) training schedule is Mon, Tue, Wed, Fri, Sat, keeping Thu and Sun as rest days.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
90 Minute Training Session with 35-49 and 50+ age modifications.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Functional Fitness Gym
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Extra

Conditioning

A

COMP EXTRA

Yoke Carry 50' x 5 Rest 2:00-4:00 Heavy but unbroken, weight can fluctuate

Conditioning

B

Row 150m x 15 Rest :60 Decrease finishing time each round (negative splits). If you fail to get faster, take a full round off plus rest and try again.

Sunday
35-49

Prep

A

WARM UP

Warm Up Min 0-8 800m Row 10 Supermans w/ :02 hold 20 Birddogs (10/side) 20 Russian KB Swings Suggested Mobility: Make sure that hamstrings and lower back are ready before you start the deadlift set. Spend 3-5 minutes after the warmup just working with the bar and do a couple of sets of 15 good morning and/or 15 stiff leg deadlifts. (mobility done during time between WU and Deadlifts)

B

Deadlift

Conditioning

C

GET FIT

Get Fit Min 45-60 "The Standard" 2019 30 Clean and Jerk 135/95 (125/85) [115/75] 30 Muscle Ups 30 Power Snatch 135/95 (125/85) [115/75] 15 Min Cap

Conditioning

D

FINISHER

Quality time Min 68-80 For Total Reps 3:00 Burpees 3:00 Calories on Bike 2:00 Burpees 2:00 Calories 1:00 Burpees 1:00 Calories

Conditioning

E

RECHARGE

Cool Down Min 80-90 Focus on controlled breathing and complete: 200m Walk Samson Stretch :90/side Twisted Cross :90/side

Sunday
50+

Prep

A

WARM UP

Warm Up Min 0-8 800m Row 10 Supermans w/ :02 hold 20 Birddogs (10/side) 20 Russian KB Swings Suggested Mobility: Make sure that hamstrings and lower back are ready before you start the deadlift set. Spend 3-5 minutes after the warmup just working with the bar and do a couple of sets of 15 good morning and/or 15 stiff leg deadlifts. (mobility done during time between WU and Deadlifts)

B

Deadlift

Conditioning

C

GET FIT

Get Fit Min 45-60 "The Standard" 2019 30 Clean and Jerk 115/75 (95/65) 30 Chest to Bar Pull Ups 30 Power Snatch 115/75 (95/65) 15 Min Cap

Conditioning

D

FINISHER

Quality time Min 71-80 For Total Reps 2:00 Burpees 2:00 Calories on Bike 1:30 Burpees 1:30 Calories 1:00 Burpees 1:00 Calories

Conditioning

E

RECHARGE

Cool Down Min 80-90 Focus on controlled breathing and complete: 200m Walk Samson Stretch :90/side Twisted Cross :90/side

Monday
Extra

A

Power Snatch

Conditioning

B

Competitor Extra 2 Run 200m x 8 Rest 2:00 80%+ effort each round. This might not be maintainable, that's okay.

Monday
35-49

Prep

A

WARM UP

Warm Up Min 0-10 5:00 Bike then 2 Rounds 10 Goblet Squat w/ :02 pause in bottom 20 Lateral Hops over empty bar 30' HS Walk Suggested Mobility: Loosen up the hips either before the warmup or after the warmup by holding the pigeon pose for 2 min per leg. You can use a box to put your leg on. You can also use a band in your hip crease for extra distraction. Make sure that the squat is feeling good before you start

B

Front Squat

Conditioning

C

GET FIT

Get Fit Min 45-61 5 Rounds 60 Double Unders 12 HSPU 10 Front Squat 185/125 (155/105) [135/95] 16 Min Cap

Conditioning

D

QUALITY TIME

Quality time Min 72-80 For Time 4 Rounds 5 Sandbag Over Shoulder 150/100 10 Box Jump Overs 24/20" 8 Min Cap

Conditioning

E

RECHARGE

Cool Down Min 80-90 Focused on controlled breathing and complete: 200m Walk 10 Cat Cows (Yoga positions) 20 Bird Dogs (10/side) Foam Roll problem areas in remaining time

Monday
50+

Prep

A

WARM UP

Warm Up Min 0-10 5:00 Bike then 2 Rounds 10 Goblet Squat w/ :02 pause in bottom 20 Lateral Hops over empty bar 30' HS Walk Suggested Mobility: Loosen up the hips either before the warmup or after the warmup by holding the pigeon pose for 2 min per leg. You can use a box to put your leg on. You can also use a band in your hip crease for extra distraction. Make sure that the squat is feeling good before you start

B

Front Squat

Conditioning

C

GET FIT

Get Fit Min 45-61 5 Rounds 60 Double Unders (100 Singles) 21 Push ups 10 Front Squat 155/105 (115/75) *Each round subtract 3 push up reps (R2 - 18, R3 - 15, etc.) 16 Min Cap

Conditioning

D

QUALITY TIME

Quality time Min 72-80 For Time 4 Rounds 5 Sandbag Over Shoulder 100/70 10 Box Jump Overs 24/20" (Step Overs) 8 Min Cap

Conditioning

E

RECHARGE

Cool Down Min 80-90 Focused on controlled breathing and complete: 200m Walk 10 Cat Cows (Yoga positions) 20 Bird Dogs (10/side) Foam Roll problem areas in remaining time

Tuesday
Extra

A

Overhead Squat

Conditioning

B

Competitor Extra 2 Ski 8 Rounds 2:00 on 1:00 Try to slightly increase meter achieved each round

Tuesday
35-49

Prep

A

WARM UP

Warm Up Min 0-8 30/25 Calorie Row :30 Plank Hold 30 Narrow Stance Air Squats :30 Plank Hold 30 Alternating DB Snatch :30 Plank Hold Suggested Mobility: Spend 2 minutes per leg in the Dragon Pose to loosen up the hips after the warm up. From Dragon Pose you can also grab a KB, place it on the head of your Quad and allow your knee to push beyond your toes, stretching Achilles and Ankles.

Conditioning

B

GET FIT

Get Fit Min 20-36 For Time 2000/1800m Row 50 Alternating Pistols 20 Devil's Press 50/35s 16 Min Cap

C

Power Clean

Conditioning

D

FINISHER

Quality time Min 70-80 EMOM 10 Even: 10 Pull Ups Odd: 6 T&G Squat Snatch 95/65

Conditioning

E

RECHARGE

Cool Down 80-90 Focus on deep breathing 5:00 Slow Bike 1:00 Glute Smash w/ Acumobility Ball or Lax Ball each side 1:30 Couch Stretch each side

Tuesday
50+

Prep

A

WARM UP

Warm Up Min 0-8 30/25 Calorie Row :30 Plank Hold 30 Narrow Stance Air Squats :30 Plank Hold 30 Alternating DB Snatch :30 Plank Hold Suggested Mobility: Spend 2 minutes per leg in the Dragon Pose to loosen up the hips after the warm up. From Dragon Pose you can also grab a KB, place it on the head of your Quad and allow your knee to push beyond your toes, stretching Achilles and Ankles.

Conditioning

B

GET FIT

Get Fit Min 20-36 For Time 2000/1800m Row 50 Alternating Box Step Ups 20/16" 20 Devil's Press 35/25s 16 Min Cap

C

Power Clean

Conditioning

D

FINISHER

Quality time Min 70-80 EMOM 10 Even: 8 Pull Ups Odd: 6 T&G Squat Snatch 75/55

Conditioning

E

RECHARGE

Cool Down 80-90 5:00 Slow Bike 1:00 Glute Smash w/ Acumobility Ball or Lax Ball each side 1:30 Couch Stretch each side

Thursday
35-49

Prep

A

WARM UP

Warm Up Min 0-7 3 Rounds 10 KB Taters 100m Run 10 HSPU Suggested Mobility: Spend 1 minute per arm in banded front rack stretch. Band around where the Tricep meets the elbow, and lean forward into it.

Conditioning

B

GET POWERFUL

Get Powerful Min 15-26 Thruster 4x AMRAP 2 / Rest 1:00 Max Reps at 65%+ Increase weight each AMRAP This can and should be multiple sets in each AMRAP

Conditioning

C

GET FIT

Get Fit Min 34-64 8 Rounds Run 200m 10 Toes to Bar 15 KB Swings 53/35 Rest 1:00 30 Min Cap

Conditioning

D

QUALITY TIME

Quality Time Min 75-82 21-15-9 Deadlift 225/155 Bar Facing Burpees 7 Min Cap

Conditioning

E

RECHARGE

Cool Down 82-90 Focus on deep breathing 3:00 Slow Bike Ride 2 Rounds :30 Tall Plank Hold :30 Rest :30 Deadhang from PU Bar :30 Rest :15 Flutter Kicks :15 Rest

Thursday
Extra

Skill/Tech

A

COMP EXTRA

Competitor Extra 1 Good Morning 3x15 Light and Perfect reps

Conditioning

B

Competitor Extra 2 C2 Bike 8/6k For Time Start smooth and ramp up RPMs as you go

Thursday
50+

Prep

A

WARM UP

Warm Up Min 0-7 3 Rounds 10 KB Taters 100m Run 10 HSPU Suggested Mobility: Spend 1 minute per arm in banded front rack stretch. Band around where the Tricep meets the elbow, and lean forward into it.

Conditioning

B

GET POWERFUL

Get Powerful Min 15-26 Thruster 4x AMRAP 2 / Rest 1:00 Max Reps at 65%+ Increase weight each AMRAP This can and should be multiple sets in each AMRAP

Conditioning

C

GET FIT

Get Fit Min 34-64 7 Rounds Run 200m 10 Toes to Bar 15 KB Swings 53/35 Rest 1:00 30 Min Cap

Conditioning

D

QUALITY TIME

Quality Time Min 74-80 15-12-9 Deadlift 185/125 Bar Facing Burpees 6 Min Cap

Conditioning

E

RECHARGE

Cool Down 80-90 Focus on deep breathing 4:00 Slow Bike Ride 2 Rounds :30 Tall Plank Hold :30 Rest :30 Deadhang from PU Bar :30 Rest :30 Flutter Kicks :30 Rest

Friday
Extra

A

Strict Press

Conditioning

B

Competitor Extra 2 3 Rounds 600m Run Max Effort L-Sit hold accumulate at least :30 across multiple sets if needed (each round)

Friday
35-49

Prep

A

WARM UP

Warm Up Min 0-9 2 Rounds 2:00 Bike 10 PVC Pass throughs 10 Overhead Squats 10 Box Jumps Suggested Mobility: Foam roll the T-spine and lats for 3-4 minutes after the warm up. Reach your arms high while rolling to mimic the OH position in the Snatch to the best of your ability

B

Squat Snatch

Conditioning

C

GET FIT

Get Fit Min 47-57 AMRAP 10 10/8 Calorie Bike* 20 Double Unders 15 DB Push Press 50/35s 20 Double Unders *Bike Erg preferred, but any is fine

Conditioning

D

QUALITY TIME

Quality Time Min 68-80 Every 2:00 for 12:00 Complete 30' HS Walk 3 Squat Cleans* Both movements in 2 min window *Squat Clean weight should be heavy but without running out of time or failing reps

Conditioning

E

RECHARGE

Cool Down Min 80-90 Focus on deep breathing 400m SLOW Jog then 3 Rounds :40 Downward Facing Dog :40 Forward Fold :40 Wrist/Forearm Stretch (:20/side, any variation)

Friday
50+

Prep

A

WARM UP

Warm Up Min 0-9 2 Rounds 2:00 Bike 10 PVC Pass throughs 10 Overhead Squats 10 Box Jumps Suggested Mobility: Foam roll the T-spine and lats for 3-4 minutes after the warm up. Reach your arms high while rolling to mimic the OH position in the Snatch to the best of your ability

B

Squat Snatch

Conditioning

C

GET FIT

Get Fit Min 47-57 AMRAP 10 10/8 Calorie Bike* 20 Double Unders (30 Singles) 15 DB Push Press 35/20s 20 Double Unders *Bike Erg preferred, but any is fine

Conditioning

D

QUALITY TIME

Quality Time Min 78-90 Every 2:00 for 12:00 Complete 30' HS Walk* 3 Squat Cleans** Both movements in 2 min window *HS Walk can be altered to attempts, HS Holds, Bear Crawls, Etc... See JS Modification Guide for more suggestions **Squat Clean weight should be heavy but without running out of time or failing reps

Conditioning

E

RECHARGE

Cool Down Min 80-90 Focus on deep breathing 400m SLOW Jog then 3 Rounds :40 Downward Facing Dog :40 Forward Fold :40 Wrist/Forearm Stretch (:20/side, any variation)

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masters crew

$49/month gets you a tailored JS90 program for 35-49 and 50+ age groups plus access to a private leaderboard and chat group.

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