by 604athleticsrebuild | Jun 12, 2026 | WOD
WARM UP – MOBILITY
2 rounds: 200m run + Dynamic joint rotations, activations, & stretches
Tech: Kipping pull-ups + Bar muscle-ups (review jumping BMU and play with getting up to support.
Review dumbbell movements and set up for WOD A.
WOD A
*Crash Out*
Complete AMRAP in 20 mins:
3 Bar muscle-ups (Scale to jumping BMU, or 6 C2B o COB pull-ups)
6 Single arm alternating devil’s press (50/35)
9 Single Dumbbell thruster (50/35) (hold the 2 ends)
12 Box jump overs (24/20 – step down)
200m Run
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The last run must be completed for the full round to count
COOL DOWN
3-5 min aerobic cool down flush
Roll, Stretch, Mobilize, and/or Work on a weakness
by 604athleticsrebuild | Jun 11, 2026 | WOD
WARM UP – MOBILITY
Dynamic shoulder + thoracic warm-up
Green band overhead + front rack stretches
Barbell tech & warm-up for WOD A
WOD A
Split Jerk skill session:
Warm-up: Split press + Tall jerks (last weeks tech)
Review: Pause jerks (in dip and receiving positions)
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Every 2 mins x 6 sets: 3 Pause split jerks
– 2-3s pause in the bottom of the dip, and in the receiving/landing position on each rep
– Bars from the rack
– Build as needed, but focus on positions, and speed under the bar. Avoid sloppy or failed reps.
*Pause Split Jerk x 3*
Hold 2-3s in the bottom of the dip, and the receiving position on each rep
WOD B
*Jumpin’ Gymnastics*
Complete 3 rounds for total gymnastics reps (14 mins)
In 90s: 50 Doubleunders + AMRAP Strict Handstand push-ups
– rest 60s –
In 90s: 50 Doubleunders + AMRAP Strict pull-ups
– rest 60s –
—
Partner up as one starts on HSPU, one starts on Pull-ups
Scale DU’s reps down as needed to complete each set under 45s max.
Scale HSPU to Pike or DB push press
Scale PU to banded or ring rows
ACCESSORY
2-3 of each superset:
1) 8-10 Seated low cable rows + 12-15 Cable bar bicep curls
2) 8-10 Incline Dumbbell bench press + 12-15 Dumbbell tricep rollbacks
– short to no rest between + movements
– Rest ~90s between supersets
by 604athleticsrebuild | Jun 10, 2026 | WOD
WARM UP – MOBILITY
Big dynamic joint warm-up and stretch (Hips, Hamstrings, Thoracic, Overhead)
Warm-up/Tech: Hang power snatch, Deadlift, Toes to bar
WOD A
5 mins to warm-up, then:
Every 2:30 x 6 sets: 5, 4, 3, 2, 2, 2 deadlifts
Set 1: 5 @ 70%
Set 2: 4 @ 75%
Set 3: 3 @ 80%
Set 4-6: 2 @ 85-90% Across
– Build to a heavy but repeatable weight for the last 3 sets, no loss of form or mechanics, ~5% heavier than 2 weeks ago 3’s (May 26th), or ~RPE 8-9
*Deadlift x 2*
*Deadlift x 3*
WOD B
*75 Grip Street*
Complete for time:
21 – 18 – 15 – 12 – 9 reps of:
Hang Power Snatch (75/55)
Hand release push-up
Toes to bar
—
Barbell should be “light” today to encourage big unbroken sets on the HPS.
Scale Push-ups and TTB as needed to keep moving with good intensity.
15 min time CAP
ACCESSORY
2-3 rounds: rest as needed
8-10 Cuban rotations
12-15 Banded face pulls
15-20 Banded hip thrusts (set up heavy bands across J-cups in a low rack)
by 604athleticsrebuild | Jun 9, 2026 | WOD
WARM UP – MOBILITY
2 rounds: Dynamic stretches + 200m run
Review + Warm-up the 4 other WOD movements
Review 800m route and set up for WOD A
WOD A
*Run & Fun*
Complete the 4 x 8 min AMRAP’s for total reps/cals combined: (38 min)
1) In 8 mins: Run 800m + AMRAP: Ski Cals
– rest 2 min –
2) In 8 mins: Run 800m + AMRAP: Sandbag walking lunge steps (60/40)
– rest 2 min –
3) In 8 mins: Run 800m + AMRAP: C2 Bike Cals
– rest 2 mins –
4) In 8 mins: Run 800m + AMRAP: 30ft Sled drag* + 30ft Sled push (180/135)
– rest 2 mins –
—
*Drag today is with the straps walking is backwards, not the ropes. 10ft = 1 rep
Scale the runs down so they are under 5 min each time
ACCESSORY
2 rounds: for quality
200m Farmers carry
15-20 V-ups or Tuck-ups
30-40 Russian twists
by 604athleticsrebuild | Jun 8, 2026 | WOD
WARM UP – MOBILITY
Get in to your teams of 3 with similar level athletes ideally (able to share a barbell if possible)
2 rounds: (1 athlete on each station)
60s Row
60s Banded good morning
60s Inchworm, push-up, mountain climbers, down dog, repeat
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Coach Review: Deadlift, Hang power clean, Push jerk
Teams warm-up to working weight with alternating sets of:
7 DL + 5 HPC + 3 PJ
WOD A
*Row / DT / Burpee – Team WOD*
In teams of 3, complete as many burpees as possible in 30 mins:
Partner 1: Row 500/450m
Partner 2: 1 Round of “DT” + AMRAP Burpee over the bar
Partner 3: Rest
—
Rotate in order every time P1 finishes the row
P2: record # of burpees completed while resting
—
1 Round of DT:
12 Deadlifts
9 Hang power cleans
6 Push jerks
Rx: 155/105
COOL DOWN
Cool down, roll out, stretch, mobilize, and/or work on a weakness
by 604athleticsrebuild | Jun 7, 2026 | WOD
WARM UP – MOBILITY
Big dynamic joint warm-up and stretch (Hips, Ankles, Thoracic, Front rack, Overhead)
Warm-up/Tech: Front squats, Hollow/Arch, Beat swings etc.
WOD A
4-5 min to warm-up / build, then:
Every 2 min x 6 sets: Front squat x 5,4,3,2,2,2
Set 1: 5 reps @ 75%
Set 2: 4 reps @ 80%
Set 3: 3 reps @ 85%
Set 4-6: 2 reps @ 85-90% across
– Heavy, but repeatable doubles, or ~2.5-5% heavier than last weeks 3s depending how that felt.
*Front Squat x 2*
*Front Squat x 3*
WOD B
*Pedal / Push / Pull*
Complete 4 rounds of (50s work / 10s rest) for total reps: (16-19 min)
1) C2 Bike Erg (Cals)
2) Wallballs (30/20 – 10/9ft)
3) Chest to bar pull-ups (sub COB, jumping PU, or ring row)
4) Rest 60s
—
Groups of up to 4 athletes sharing a bike (similar height),
1 starts each minute (start every round on the bike)
Scale WB weight so you can do at least 8-10 in a row, but try a heavier than usual ball if possible.
ACCESSORY
2-3 rounds: rest as needed
8-10/Leg Psoas Sit-up (Single leg anchored hip flexor sit-up, sit on a bench, anchor 1 foot under DB on the floor)
12-15/arm Single arm bent over row (Heavy DB or KB)
12-15 Reverse flys (light plate, DB, or cables)
