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.

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 22-32 Every 2:00 for 10:00 60 Double Unders 10 UB Shoulder to Overhead* -*You choose weights, and it can fluctuate. Your score is your total across the 5 sets (must be UB to count). Warm up well and start at a challenging weight. Ex: 135/135/165/165/185=785lbs

Push Press

@ 2

Finisher Min 70-90 Every 4:00 for 20:00 500m Row 10 Wall Walk + WF HSPU -This is no joke to try and finish. The vast majority of you should consider scaling back the WW/WFHSPU reps to 5-8 per round. However, if this happens to be your strength I challenge you to finish this one. If it wasn't obvious, at the top of each WW you'll do one HSPU rep, then return back down.

Back Squat

@ 20

AMPAP (As Much Pump As Possible) Wednesday Pump Ship Min 0-30 AMRAP 14 10 Tempo Back Squats* 10 "Bottoms Up" KB Press (5/arm)** 2:00 Rest AMRAP 14 10 DB Push Press 70/50s 50 Double Unders 100m Run -*Back Squats should be 10 UB reps with a :03 descent, and a 1 + 1/4 bounce out of the bottom each rep. So, Squat to the bottom slow, bounce out 1/4 of the way up, drop back down and bounce again all the way up each time. These are designed to blow up your legs with minimal weight. **One KB, any weight you can manage. Grip the KB handle with the bottom of the KB pointing to the ceiling. While maintaining balance, press the KB straight up OH, switch hands after 5 reps - should be UB. Take your time on the first AMRAP in terms of resting as needed between sets, should should finish around 4-6 sets of each. On part 2, choose a DB weight that allows you to stay UB for all 10 reps. If you have a heavy rope for Double Unders, use it. The Run is a spacer to give the shoulders a quick break.

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)

PUMP SHIP

Pump Ship 20-50 5 Rounds :30 on / :30 off Calories on Echo/AAB Underhand Bent Over Barbell Row Calories on Echo/AAB Dips (dip bar/rings/box) Calories on Echo/AAB DB Farmers Lunges -The Bike effort should be similar across all 15 efforts, not too fast and not too slow... You should choose a weight that allows you to move steady through the Barbell Rows for close to the full :30, while maintaining control throughout. The Dips should be strict until you can't anymore, then a small kip is acceptable. DB Farmers Lunges should be heavy, shoot for 8-10 total (4-5/leg) each :30

RECHARGE

Recharge 2:00/side Foam Roll Lats 3:00/side Couch Stretch 3:00 Floss/Stretch Quads (right above knee)

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 20-50 EMOM 30 1. 10 Burpee Box Jump Overs 24/20" 2. 6 Bar Muscle Ups 3. 1 Heavy Squat Clean -In the Span of 30 minutes, you'll complete 100 Burpee BJO, 60 Bar Muscle Ups, and build to a heavy single Squat Clean. The BBJO won't give you much rest time in that window, but you'll find plenty on the BMU and Clean minutes, so strategize your pace accordingly.

Get Fit (2) Min 62-72 AMRAP 10 Climb the Ladder 2 Calorie Ski 1 Sandbag to Shoulder 150/100 4/2, 6/3, 8/4, etc.. -Those confident with the Sandbag won't spend nearly as much time with that implement as they will on the Ski, earning their way back to the bag. Don't be afraid of trying T&G reps early on and using the lesser Calorie rounds as a bit of recovery. But remember, it's only 10 minutes...

Quality Time Min 80-90 5 Rounds 1:00 on 1:00 off Max Pegboard Climbs -The climbs is both the ascent and descent. Focus on a consistent smooth (but fast, you don't want to hang out) climb to the top, then skip extra holes on the way down and try to let gravity do its thing in terms of helping you descend a bit faster. That doesn't mean fall or hop down BTW..

Back Squat

@ 20

Free-For-All Pump Friday Pump Ship Min 0-30 3 Rounds 2:00 DB Burpee Box Step Overs 24/20" 50/35s 1:00 Rest 2:00 Strict Pull Ups 1:00 Rest 2:00 DB Front Squats 50/35s 1:00 Rest -The goal is all about rep accumulation, but it needs to be steady and paced. You're not doing any good by standing around in your working windows. On the DBBBSO, it's about rhythm and footwork. Move with control while keeping your heart rate and grip fatigue in check. The Strict Pull Ups should be small chunks of reps, coming down from your sets 1-2 reps shy of failure each time. Those who don't have the ability for higher reps should use enough of an assist to do 5s over and over with a short break. On the Front Squats, you can rest the DBs across your traps to limit the need to hold them. This is about grinding through a longer time of steady reps.

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

Front Squat

@ 2

Quality Time Min 48-60 For Time 40 DB Box Step Ups 50/35s 60 Toes to Bar 40 DB Box Step Ups 12 Min Cap -This is simple volume work, part mental toughness, part physical, part strategy/IQ building. Do to break the Step Ups to save grip for the TTB? How big of sets to you go on TTB to avoid burning out? How to you avoid going too slow on the last 50 reps? This is a grind, and 12 mins is shorter than some of you think...

PARTNER WOD For Time 40 Synchro DB Box Step Ups 50/35s 60 Synchro Toes to Bar 40 Synchro DB Box Step Ups Sync at top of box and feet touch bar at same time 15 Min Cap

Get Fit Min 70-90 Every 2:30 until finish OR failure: 10 Alternating Pistols* 200m Run *Add 2 Pistols to your set each round 100m Run = 1 Rep -The most you'll do is 8 Rounds, which will get you to 24 Pistols + 200m Run. It's doable for sure, but just realize everything will slow down across the rounds given there is minimal rest built into each window.