Rest day or make-up day

Workout

For time:

30 back squats (155/105 lb)
30 front squats (135/85 lb)
30 overhead squats (95/65 lb)

Workout

2 rounds for max reps of:

1:00 calorie bike erg
2:00 rest
1:00 calorie ski erg
2:00 rest
1:00 calorie air bike
2:00 rest
1:00 calorie row
2:00 rest

Workout

For load:

Shoulder press
1-1-1-1-1

Then,

As many rounds as possible in 8 minutes of:

0:10 freestanding handstand hold
10 push-ups

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