by 604 Athletics | Nov 4, 2026 | WOD
WARM UP – MOBILITY
Skipping + Dynamic joint warm-ups and stretches
Tech: Power cleans + Beat swings / Kipping pull-up review
WOD A
17 mins to build to a heavy single or new 1RM power clean
*Power Clean x 1*
WOD B
*Power Punch*
Complete 3 rounds for total reps: (15 mins)
60s AMRAP: Doubleunders (Every 5 DU = 1 rep)
60s AMRAP: Power Cleans (135/95) / (185/125) / 205/145)
60s AMRAP: Pull-ups / Chest to bar pull-ups / Bar muscle-ups
-Rest 2 min between rounds-
– – –
Partner up to share a barbell and stagger P2 by 2 mins
Rx: Barbell gets heavier each round. Scale 3 weights down or keep the same working weight
Rx: Gymnastics changes each round, scale to 2-3 different pull-up progressions or keep the same variation.
ACCESSORY
2-3 rounds: rest as needed
12-15 Wide grip lat pull downs
15-20 GHD Sit-ups (or anchored weighted sit-ups )
25-30 Banded good mornings
by 604 Athletics | Nov 3, 2026 | WOD
WARM UP – MOBILITY
Big dynamic joint warm-up and stretch out (hips, hamstring, calves, pecs etc.)
Review the 3 stations and run through a warm-up round (30-45s) at each station to practice.
WOD A
*3 x HYROX EMOM’s*
Complete the 3 x 10 min EMOM’s for quality and consistency:
1) EMOM x 10
1A) 15/12 Cal Row
1B) 15-25 Wallballs
-Rest 2 min-
2) EMOM x 10
2A) 15/12 Cal Ski
2B) 80ft Sled push (heavy but unbroken lengths)
-Rest 2 min-
3) EMOM x 10
3A) 20/15 Cal C2 Bike
3B) 8-12 Burpee box jumps
-Rest 2 min-
– – –
No score or Rx loading, reps are a suggestion, pick weights and reps that are challenging but consistent across the 5 rounds with 45-50s of work.
Start on any station and rotate in order.
COOL DOWN
8-10 min cool down jog/bike/row(1 km-1 mile)
Roll, Stretch, Mobilize and/or work on a weakness
by 604 Athletics | Nov 2, 2026 | WOD
WARM UP – MOBILITY
Dynamic & banded shoulder warm-ups (push + pull)
Stretch: Thoracic, Front rack, and Overhead
Tech: Barbell push press
WOD A
Every 2 min x 8 sets:
3,3,2,2,1,1,1,1 Push press
Start moderate and build each set to a heavy single or new 1RM
*Push Press x 1*
WOD B
In remaining class time complete 3 rounds of each superset alternating:
1. 8-10 Seated dumbbell shoulder press + 12-15 Seated dumbbell lateral raises (light DB or plates)
2. 8-10 Supinated barbell bent over rows + 12-15 Bent over reverse flys
3. 8-10 Strict Toes to bar / leg raises + 12-15 Hollow rocks or 15-20s Hollow hold
– – –
Start on any piece and rotate in order.
No rest between superset movements, short ~45-60s rest between sets as needed
*Bent Over Row x 8*
Optional Conditioning
*Tabata Ski + Push-up*
8 rounds for total reps: (8 mins)
20s AMRAP Cal Ski Erg
10s rest
20s AMRAP Push-ups
10s rest
by 604 Athletics | Nov 1, 2026 | WOD
WARM UP – MOBILITY
Dynamic joint warm-up and lower body + core activations
Stretch out: Hips, Hamstrings, Ankles, Thoracic
Review Back squat and warm-up to WOD A starting weights
WOD A
Every 3 mins x 5 sets:
2 Pause back squats (2-3s hold) + 2 Regular back squats (55-65%, deload / light-moderate weight)
Focus on perfect mechanics, full depth active hold and good bar speed on the drive up
*2 Pause Back Squats + 2 Back Squats*
Pause for 3s at the bottom of the first 2 reps, followed by 2 regular back squats
WOD B
*Bells of Steel*
10 min AMRAP ladder:
2-4-6-8-10… con’t
Double KB Sumo Deadlift
Double KB Clean
Double KB Front rack lunge
—
Rx: 2 x 24/16kg (scale weight as needed to keep intensity and quality high)
Scale KB cleans to double KB Russian swings
Scale lunges to single KB goblet lunge.
You may also use DB’s, just touch 1 end of the DB to the floor for the DL.
Score is last completed full round # + reps completed in last round.
ACCESSORY
2-3 rounds:
8-10/leg Staggered stance RDL’s (2 x DB or KB)
15-20 x Seated leg extensions
20-30s/side Copenhagen plank hold
by 604 Athletics | Oct 31, 2026 | WOD
WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, thoracic, overhead etc.)
Barbell warm-up & Technique work, coaches choice on reps / structure:
Overhead squats
Drop Snatches
Snatch deadlifts / pulls
3 position power snatch
3 position squat snatch
WOD A
20 mins to build and establish a heavy single or new 1RM Snatch
Ideally a squat snatch, but other variations are allowed as needed (power snatch / hang snatch etc.)
*Snatch x 1*
WOD B
Every 2 mins x 5 sets:
1 Snatch + 2 Overhead squats @ 70-80% of heavy single
*1 Snatch + 2 Overhead Squats*
WOD C
Every 90 seconds × 9 sets (3 each alternating, 13.5 min)
C1: 5 Snatch grip deadlifts @3,1,1,1
C2: 5 Behind the neck Snatch grip push press
C3: 10-15 Ab-wheel rollouts
*Snatch deadlift x 5*
*BTN Snatch Grip Push Press x 5*
by 604 Athletics | Oct 30, 2026 | WOD
WARM UP – MOBILITY
2 rounds:200m run + Dynamic joint rotations and stretches
Review WOD movements and scaling options and warm-up / set up for WOD A.
WOD A
*Nightmare on Main Street*
With a partner of similar ability, complete AMRAP in 30 mins:
*Every 6 min (including 0:00) Run 340m together
10 Devil’s press (50/35)
20 Pull-ups (sub to ring rows)
30 Box jump overs (24/20, step down)
40 Dumbbell bench press (50/35)
50 Med ball cleans (20/14)
1 Athlete working at a time on the AMRAP
Pick up where you left off in the AMRAP after each run.
Score is total rounds + reps completed of the AMRAP
COOL DOWN
Cool down, Roll out, Stretch, Mobilize
and/or work on a weakness
