Month: June 2026

Workout of the Day

5 rounds with 1 minute at each station
air assault bike for calories
power snatch
strict press
rest

In this workout, we’ll partner up, and you will spend 1 minute working at each station followed by a 1-minute rest. Your final score is the total number of calories and reps completed across all 5 rounds. Power snatches and strict presses can be scaled by lowering the load. Make sure the weight is light enough to be completed in small sets; if you are forced to do singles, it is too heavy.

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb

Workout of the Day

AMRAP in 20 minutes
500m run
35 wall ball shots
20 toe-to-bar

Your first scaling option for this workout could be reducing the set sizes of the wall ball shots and toe-to-bar. 25 and 10, for example. Running can be substituted with a row or bike if needed. For wall ball shots, use a lighter ball, a lower target, or light goblet squats or even air squats. Toe-to-bar can be scaled by performing hanging knee raises or sit-ups.

standard: 16/12 lb
rx: 20/14 lb
sport: 25/20 lb

Skill

12x45s
1 split jerk

We’ll be working on a classic barbell lift today. You’ll have 12 opportunities to practice your footwork in the split jerk. Clean the bar to your shoulders and set your hands and feet in the optimal position to drive the bar upwards aggressively and then drop under the bar in a strong lunge position. To reset your feet, bring your front foot back and then your back foot forward.

Workout of the Day

6 rounds of 1 minute at each station
two arm devil press
row for calories
rest

We’ll partner up today for this couplet. You’ll need two dumbbells for devil press and a rower to share. In groups of two, you’ll start on one of the two stations, rotating after one minute and resting at the same time. To scale the devil press, you can remove one of the dumbbells and alternate arms or even remove the dumbbells altogether and perform vanilla burpees.

st: 30/20 lb
rx: 50/35 lb
sport: 65/45 lb

Skill

6x90s
4 back squats

Today you’ll have 6 opportunities to complete a set of 4 back squats using a 90-second interval timer. The turnaround is fairly quick between sets, so plan on keeping the load a little lighter than you might normally when lifting without a clock. If you do decide to go heavy, grab some spotters and review back squat safety.

Workout of the Day

AMRAP in 12 minutes
2-4-6-8-10 …
goblet lunge steps
kettlebell swing

We’re using an ascending rep scheme for today’s workout with two difficult weighted movements. In terms of difficulty, the lunges probably take the prize between the two, so spend some time choosing the weight you’d like to use and test it out thoroughly, holding the dumbbell goblet style at your chest. If needed, lunges can be scaled by performing them at bodyweight. Remember that kettlebell swings can be scaled by finishing the top of the rep to eye level as well as lowering the weight if needed.

standard: 24/16kg
rx: 28/20 lb
sport: 32/24 kg

Skill

EMOM for 10 minutes
1 squat clean thruster

Spend ten minutes today working on the squat clean thruster. Start by pulling the bar from the floor with your hips and shoulders rising together before opening the hips aggressively. Catch the bar as you descend into the bottom of your front squat. As you stand up, drive the bar up and finish with a push press and lock the bar out overhead. This is a complicated lift, so start light and increase only when you can do so without compromising your technique.

Workout of the Day

for time
21-15-9
Thruster
Pull-up

Thrusters should be scaled by lowering the load to weight light enough to be complete each round in at least 3 to 4 sets; if you are forced to do singles, you may have gone too heavy. To scale the pull-ups, perform jumping pull-ups or switch to ring rows.

standard: 75/55 lb, Jumping pull-ups
rx,sport: 95/65 lb

Skill

deadlift
3-3-3-3-3

work up in weight to a heavy set of 3 deadlifts today or choose one challenging weight and carry it across for 5 sets of 3. Focus on a smooth and controlled pull from the floor. The goal here is touch and go reps for all 5 sets so make sure you can maintain that as the bar gets heavier.

Workout of the Day

AMRAP in 15 minutes
12 box jumps
9 push ups
6 burpee box step ups

You’ll just need a box for today’s workout. If you’re not planning to jump for the box jumps you can switch out the box jump reps for 9/6 calories on the bike since we’ve got step ups paired with the burpees already. Step up are always ok if you prefer that scaling option If you’re not ready for strict push ups from your toes approach the push up reps as you normally would with hands on a box or working from your knees. If you can do a few reps from your toes try splitting the reps between toes and knees, something like 3 and 6 to get the 9 reps done.

standard: box push ups, 20/20″
rx: 24/20″
sport: SHSPU, 24/20″

Skill

8x45s
straight set of strict pull ups

choose a pull up version that feels repeatable but also challenging. Banded pull ups, ring rows or even jumping pull ups with a controlled descent will work today. Shoot for 3-5 or more pull ups per round.

Workout of the Day

AMRAP in 20 minutes
200m run
30 sit-ups
20 push press

spend some time testing out your push press weight before the workout starts. You’ll want to pick a weight that won’t make the push press reps feel like the dominating part of the workout. Plan for sets of 5 or more every time you pick up the bar. Take the run and sit ups at a steady pace so that you’re ready for the push press each round.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb