Month: June 2026

Skill

6x90s
3 front squats

Most likely you’ve done at least one of our sets of squatting on an interval. Spend some time warming up to a working weight to start at or find one weight and stay there for all your sets on the 90 second clock.

Workout of the Day

AMRAP in 12 minutes
6 box jumps
6 toe-to-bar

Small sets of both movements today will make smooth and fast transitions important. Choose a box height that you are comfortable jumping to and find a version of toes to bar that has you practicing the kipping skill if you’re not quite ready for a full toe to bar rep. Step ups are always ok in place of box jumps but a small set of bike calories could also work if you are looking for something that might feel more like a box jump. If you switch out toes to bar for sit ups you’ll want to add a few reps and complete 8-10 per round instead of 6.

standard: 20/20″, knees to chest
rx: 24/20″
sport: 24/20″

Skill

12x45s
1 squat clean with pause at the knees
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We’re continuing our two-day pause at the knees theme today! Focus on a controlled pull from the floor with your hips and shoulders rising together before pausing at the knees. After the pause, drive through the floor while opening your hips and receive the bar at your shoulders while you drop into the bottom of your front squat.

Workout

for time
10-1
deadlifts
lateral burpees

Today’s workout consists of ten rounds of a couplet with a descending rep scheme. Begin with ten deadlifts, followed by ten burpees to complete the first round. In the second round, perform nine of each exercise, then eight, and so on, until you’ve completed all 55 reps of each movement. Adjust the deadlift weight to a light enough load that you can complete each round in at least two sets. For burpees, you can scale the movement by stepping over the bar. If you’re new to this type of workout, you can also scale the volume by skipping the first round or more.

standard: 135/95 lb
rx: 185/135 lb
sport: 225/155 lb

Skill

12x45s
1 power snatch with pause at the knees

Today is a great day to dial in your snatch technique. Focus on a controlled pull from the floor before pausing at the knees. After the pause drive through the floor to send the bar overhead in one smooth movement. Pull yourself slightly under the bar to catch it and make sure your punch out and drop under happen simultaneously.

Workout of the Day

AMRAP in 15 minutes
5 strict pull-ups
10 weighted step ups

Focus on finding a steady pace today that you can maintain for most of the 15 minutes. Choose an option for your pull ups that is challenging but also allows you to keep moving. Make sure to complete full range of motion reps even when you are fatigued. Choose one dumbbell for the step ups. You can hold your dumbbell in any way you’d like. Try to drive through the leg you are stepping up with so that you are doing as much work with that leg as possible. Alternate legs for each rep.

standard: 40/25 lb
rx: 50/35 lb
sport: 65/45 lb

Skill

EMOM for 10 minutes
[odd] 100m run
[even] plank hold

You’ll have 1 minute to run 100m every odd minute and you’ll spend the even minutes in a plank hold. Do your best to hold a solid position for the whole minute if you can!

Workout of the Day

AMRAP in 20 minutes
400M Run
30 drag rope double unders
20 front squats

Choose a weight for your squats today that feels manageable for larger sets. Shoot to get your 20 reps done in about 3 sets every round. Double unders with the drag rope can be quite a bit more taxing than a regular rope so adjust the reps accordingly. Don’t spend more than one minute with your jump rope in each round.

standard: 95/65 lb
rx: 135/95 lb
sport: 185/135 lb

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″