FUNday

4 Rounds for TIME of: 

 12 Pull-UPs

 12 Box Jumps (30/24”)

 Tower RUN

Thursday

#WORKOUTTOSPEAKOUT21

In 2020, an unfortunate record high of 377 Active Duty and 194 Reservist DOD members took their own life, totaling 571. The Coast Guard lost 7 members to suicide last year. Each loss impacts immediate family and friends of member, but the large impact felt among our service, units and shipmates highlights the vast wake of effects of suicide. We will be doing 7 reps of each exercise (7 for the CG members lost) for 22 minutes (22 for the number of veteran's suicide reported daily).

AMRAP in 22min of:

  7 AIR SQUATS

  7 PUSH UPS

  7 LUNGES

  7 JUMPING JACKS

  7 BURPEES

Wednesday

E2MOM for 20min alternate b/n:

  5 Bench Press

  10 GHD Situps 

  10 Back Squats

  20 V-UPs

1 movement per minute 

5 sets of each movement 

Tuesday

4 Rounds of:

 500m ROW

 50 Double Unders 

 100m Farmers Carry (AHAP)

Monday

"The Chief"

5- 3min AMRAPs of:
 3 Power Cleans (135/95)
 6 Push-ups
 9 Squats

Rest 1 minute between Rounds

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.