Week of Monday, November 11th 2024 

Monday 11/11/24

Warmup - 2 rounds

10 supermans

20 shoulder taps

30 sec hip stretch each side

A1) Suitcase deadlifts - 4 x 10

A2) Pull-ups - 4 x 5

B) For time:

200 m farmers carry

200 single unders

20 devil’s presses

200 single unders

200 m farmer’s carry

Tuesday 11/12/24

Warmup : 3 rounds

10 turkish sit ups each side

10 3-point bridges each side

1 min row

A) 22 min AMRAP

30 calorie row

20 box jumps

10 Turkish get-ups (24/16)

Wednesday 11/13/24

Warmup : 3 rounds

10 Muscle cleans (empty bar)

10 Strict press

20 sec high crescent lunge hold each side How to Do Crescent Lunge Pose

30 sec handstand hold

1. Split Jerks

6 x 2, from the rack

2. 10 min AMRAP

4 Clean and jerks (155/115)

8 Burpees

12 Toes to bars

Thursday 11/14/24 

Warmup - 3 rounds

200 m jog

10 PVC pass throughs

10 Sotts presses

10 L-seated single leg raises each side

A) Overhead squats - 3 x 5

-Increasing

-At tempo 3 sec down : 3 sec at bottom, : 1 sec up

B) “Nancy”

5 rounds for time:

400 m run

15 Overhead squats

Friday 11/15/24 and Saturday 11/16/24

Warmup:

3 rounds:

30 Sec plank

30 high knees

15 squats

CHAD 1000X

The Workout

1,000 box step-ups completed as a team, partner or individual for time.

3 OPTIONS:

1. Slick/Beginner // No rucksack. You pick the height of the step-ups.

2. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups.

3. Expert // 45# rucksack. Use 20″ box for step-ups.

“Even while serving as a SEAL, Chad took time to scale up to the Expert version. There is zero shame in starting Slick, or with Standard weight, or in sharing the steps with a friend.”

-Sara Wilkinson

CHAD1000X Hero Workout

Presenting the hero workout “CHAD” in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018, due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention

CHAD1000X has brought together thousands of registered participants, as well as hundreds of thousands of dollars raised since 2020, looking to be a part of something greater than themselves. To not only bring awareness to the epidemic of suicide, particularly among veterans but also to help be part of the solution through the support of The Step Up Foundation and other veteran health initiatives.

This year, join us again in paying respect to Chad Wilkinson and all those who have been lost to suicide, while also committing to try to change the number. #CHAD1000X