Pre-workout EMOM 8: 1 thruster - Take the barbell from the ground. - Build to a heavy single. Omar - RX - 10 Thrusters (95/65 lb) 15 Bar-Facing Burpees 20 Thrusters (95/65 lb) 25 Bar-Facing Burpees 30 Thrusters (95/65 lb) 35 Bar-Facing Burpees - INTERMEDIATE - For time: 10 thrusters (55/75 lb) 15 bar-facing burpees 20 thrusters 25 bar-facing burpees 30 thrusters 35 bar-facing burpees - BEGINNER - 10-15-20 reps for time: Thrusters (35/45 lb) Bar-facing burpees - MASTERS 55+ - For time: 10 thrusters (55/75 lb) 15 bar-facing burpees 20 thrusters 25 bar-facing burpees 30 thrusters 35 bar-facing burpeesRead more

260628 - RX - 2 rounds for time: 100 double-unders 50 Russian KB swings (53/70 lb) 100-m KB suitcase carry (53/70 lb) - INTERMEDIATE - 2 rounds for time: 60 double-unders 50 Russian KB swings (35/53 lb) 100-m KB suitcase carry (35/53 lb) - BEGINNER - 2 rounds for time: 60 single-unders 40 Russian KB swings (18/26 lb) 100-m KB suitcase carry (18/26 lb) - MASTERS 55+ - 2 rounds for time: 60 double-unders 50 Russian KB swings (35/53 lb) 100-m KB suitcase carry (35/53 lb) Post-workout skill Accumulate: 10 Turkish get-ups/arm - Use workout kettlebell if possible.Read more

Partner CFG 2024 Event 3 - RX - 3,000-m row 300 double-unders 3 mile run - one partner works at a time. - INTERMEDIATE - Same as Rx'd - BEGINNER - 1,500-m row 150 single-unders 1.5 mile run - one partner works at a time. - MASTERS 55+ - Same as Rx'dRead more

Pre-workout strength EMOM 8: 3 hang squat cleans - Build in load to heavier than workout load. 260626 - RX - For time: 15-12-9 Hang squat cleans (105/155 lb) 5-4-3 Rope climbs (15/15 ft) - INTERMEDIATE - For time: 15-12-9 Hang squat cleans (95/135 lb) 5-4-3 Rope climbs (12/12 ft) - BEGINNER - For time: 15-12-9 Hang squat cleans (35/45 lb) 5-4-3 Pull-to-stands - MASTERS 55+ - For time: 15-12-9 Hang power cleans (95/135 lb) 5-4-3 Rope climbs (12/12 ft)Read more

260625 - RX - Every 3:00 for 10 rounds: 10 DB push presses (35/50 lb) 200-m run - Rest the remainder of the interval. - Use two dumbbells. - INTERMEDIATE - Every 3:00 for 10 rounds: 10 DB push presses (25/30 lb) 200-m run - Rest the remainder of the interval. - Use two dumbbells. - BEGINNER - Every 3:00 for 10 rounds: 10 DB push presses (10/15 lb) 100-m run - Rest the remainder of the interval. - Use two dumbbells. - MASTERS 55+ - Every 3:00 for 10 rounds: 10 DB push presses (25/30 lb) 200-m run - Rest the remainder of the interval. - Use two dumbbells.Read more