- RX - 3 rounds for time with a partner: 800/1,000-m row 50 burpees 50 box jumps (20/24 in) 800-m run - One partner works at a time; break up all movements as desired. - 45:00 time cap. - INTERMEDIATE - 3 rounds for time with a partner: 600/800-m row 40 burpees 40 box jumps (20/24 in) 800-m run - One partner works at a time; break up all movements as desired. - 45:00 time cap. - BEGINNER - 3 rounds for time with a partner: 400/500-m row 30 box step-ups (12/20 in) 400-m run - One partner works at a time; break up all movements as desired. - 45:00 time cap. - MASTERS 55+ - Partner Small 3 rounds for time with a partner: 800/1,000-m row 50 burpees 50 box jumps or box step-ups (20/24 in) 800-m run - Partners break up the row, burpees, box jumps, and runs...Read more

- RX - EMOM 18: Min. 1 | 3 shoulder-to-overheads Min. 2 | 15 v-ups Min. 3 | 12/15 cals on any machine - Score is the heaviest set of 3 shoulder-to-overheads. - INTERMEDIATE - EMOM 18: Min. 1 | 3 shoulder-to-overheads Min. 2 | 15 single leg v-ups Min. 3 | 9/12 cals on any machine - Score is the heaviest set of 3 shoulder-to-overheads. - BEGINNER - EMOM 18: Min. 1 | 3 shoulder-to-overheads Min. 2 | 10 tuck-ups Min. 3 | 7/9 cals on any machine - Score is the heaviest set of 3 shoulder-to-overheads. - MASTERS 55+ - EMOM 18: Min. 1 | 3 shoulder-to-overheads Min. 2 | 12 v-ups Min. 3 | 9/12 cals on any machine - Score is the heaviest set of 3 shoulder-to-overheads.Read more

Pre-workout strength EMOM 6: 3 hang power cleans - Build in load to heavier than workout weight. - RX - Every 2:00 for 5 sets: 16/20-cal row Max hang power cleans (75/115 lb) - Rest 2:00 between sets. - INTERMEDIATE - Every 2:00 for 5 sets: 12/15-cal row Max hang power cleans (55/75 lb) - Rest 2:00 between sets. - BEGINNER - Every 2:00 for 5 sets: 8/12-cal row Max hang power cleans (35/45 lb) - Rest 2:00 between sets. - MASTERS 55+ - Every 2:00 for 5 sets: 12/15-cal row Max hang power cleans (55/75 lb) - Rest 2:00 between sets.Read more

- RX - 10 rounds for time: 10 toes-to-bars 10 burpees to a target - Burpee target is above finger tips when feet together and arms extend and together overhead. - INTERMEDIATE - 10 rounds for time: 5 toes-to-bars 10 burpees to a target - Burpee target is above finger tips when feet together and arms extend and together overhead. - BEGINNER - 10 rounds for time: 5 hanging knee raises 5 burpees - MASTERS 55+ - 10 rounds for time: 7 toes-to-bars 7 burpees to a target - Burpee target is above finger tips when feet together and arms extend and together overhead. Post-workout CHAD1000X prep For time: 800-m ruck - Use the intended CHAD vest or ruck load.Read more

- RX - On a 20:00 clock: Build to a 3-rep-max front squat - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd - MASTERS 55+ - Same as Rx'd Post-workout skill 3 sets: 20 weighted single-leg squats Or 20 alternating weighted reverse lunges - Rest 1:30 between sets. - Use one or two dumbbells to add loading.Read more