Rest day or make-up day

Workout

“Chad”

For time:

1,000 weighted box step ups (45/35 lb, 20 in)

In honor of Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on Oct. 29, 2018 as a result of several traumatic brain injuries, blast-wave injuries, and post-traumatic stress disorder (PTSD) stemming from many deployments across more than two decades of service.

Schedule Notice:

No 7:15am class today

Workout

Every 6 minutes for 36 minutes of:

15 GHD sit-ups
200m run
15/11 air bike calories
200m run
5 bar muscle-ups

Workout

Part 1:

Tabata squats

Part 2:

Max set muscle-ups

Workout

3 rounds for time of:

400m run
21 toes-to-bar
12 deadlifts (225/155 lb)

Rest day or make-up day

Workout

Complete as many rounds as possible in 14 mins of:

7 shuttle runs (25 ft)
7/5 strict pull-ups
100 ft farmer carry (53/35 lbs)
7 burpee-over-kettlebell

Workout

For time:

15 inverted burpees
40 GHD sit-ups
40 kettlebell swings (choose load)
15 inverted burpees
30 GHD sit-ups
30 kettlebell swings
15 inverted burpees
20 GHD sit-ups
20 kettlebell swings
15 inverted burpees

Workout

15-12-9 reps for time of:

Power cleans (135/95 lb)
Front squats
Push jerks

Rest day or make-up day