by 604 Athletics | Sep 26, 2026 | WOD
WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, thoracic, overhead etc.)
—
Barbell warm-up / Primer: review w/ empty bar, then 2 sets on your own w/ light plates:
3 Halting clean pulls (pause at the knee)
3 Hang muscle cleans (from the knee)
3 Pause front squats
3 High hang cleans
3 Pause jerks (pause in the dip and catch)
WOD A
Every 2:30 x 6 sets: Clean & Jerk x 2 (1.1.)
– Build as needed to a heavy but quality / consistent double
– Ideally squat clean and split jerk
*Clean & Jerk x 2*
WOD B
Every 2 min x 5 sets: 1 Halting clean deadlift + 2 Clean pulls
Start at WOD A weight and build as needed or stay at or near that weight for working sets.
*Halting Clean Deadlift (thigh) + 2 Clean Pulls*
Perform 1 halting clean deadlift with a 2-3s pause at mid shin, knees, then stop in the power position at mid thigh. Return to the floor and complete 2 x Clean pulls
WOD C
Every 2 min x 6 sets: (3 sets each alternating)
1) 8 Alternating front rack lunges + 8 Romanian deadlifts (a little heavier that 2 weeks ago 10+10)
2) 8-10 Double Kettlebell Z-press
*8 Alt. front rack step back lunges + 8 RDL’s*
Complete lunges, drop the bar to the hang position and immediately complete the RDL’s
*Z Press x 8*
by 604 Athletics | Sep 25, 2026 | WOD
WARM UP – MOBILITY
2 x 200m run + Dynamic joint rotations and stretches
Tech: Hollow, Arch, Kipping / jumping pull-ups
Review + warm-up all dumbbell and other WOD movements
WOD A
*Runaway Train*
Complete for time:
400m Run
30 Alternating DB snatch
400m Run
30 Hand-release push-ups
400m Run
30 DB Hang clean to overhead (15/arm)
400m Run
30 Pull-ups (scale to jumping pull-ups or ring rows)
400m Run
30 DB Overhead Lunges (15/arm, alternating legs)
400m Run
30 Burpees over the DB
—
Rx: 50/35lb
Time CAP: 30 mins (run + 30 reps should be under 5 mins each round)
COOL DOWN
4-5 min aerobic cool down (easy Row / Ski / Bike)
Roll, Stretch, Mobilize, and/or work on a weakness
by 604 Athletics | Sep 24, 2026 | WOD
WARM UP – MOBILITY
2 rounds: 60s row + Dynamic joint rotations / warm-ups (Alt. w/ a partner)
Stretch out hips, hamstrings, squat, front rack, thoracic etc.
Tech: 3 position power cleans, front squats, and thrusters
Review WOD A complex
WOD A
Every 2:30 x 5 sets: 3 position power clean + front squat complex (below)
Start light-moderate and build as needed to a heavy but quality unbroken set.
*3 position power clean + Front squat complex*
Complete all 6 reps as an unbroken set:
High hang power clean + Front squat
Hang power clean + Front squat
Power clean + Front squat
—
Focus on consistent foot work, landing your power cleans in your squat stance
WOD B
*Muster the Thrusters*
Complete the 5 intervals for total combined thruster reps:
In 2 min:
Row 20/16 Cals + AMRAP thrusters (75/55)
– Rest 2 min –
In 2 min:
Row 18/14 Cals + AMRAP thrusters (95/65)
– Rest 2 min –
In 2 min:
Row 16/12 Cals + AMRAP thrusters (115/80)
– Rest 2 min –
In 2 min:
Row 14/10 Cals + AMRAP thrusters (135/95)
– Rest 2 min –
In 2 min:
Row 12/8 Cals + AMRAP thrusters (155/105)
—
Partner up with someone using the same weights and alternate 2 min segments
P2 must change the barbell weight
ACCESSORY
*6 Minute Abs*
EMOM x 6: 45-50s work / 10-15s rest:
1) Plank up downs
2) V-ups or Tuck-ups
3) Mountain climbers or Grasshoppers
4) Alt. Straight leg lowers (on your back, both legs up, alt. single leg lower down to hollow)
5) Plank jacks (from a hand / tall plank, jump feet from narrow to wide)
6) Hollow flutter kicks
by 604 Athletics | Sep 23, 2026 | WOD
WARM UP – MOBILITY
Big dynamic warm-up and stretch out: Hips, hamstring, thoracic, overhead
Midline warm-up & activation
Tech: Handstand holds and walking progressions
WOD A
Handstand skill work/testing: 8 min to establish you best free standing balance and your best unbroken HS walk.
If you don’t have these skills to test, continue to practice holds and/or moving your hands with walking progressions.
*Handstand Hold*
Max static handstand hold
*Handstand Walk*
Max distance Handstand Walk
WOD B
In 10 mins, complete 4-5 building sets of 5 touch and go deadlifts.
Build to a moderate – heavy 5, but nowhere near a 5 rep max.
You goal is to build a little heavier than your Dianne weigh.
Between sets, warm-up, set up, and practice Handstand push-ups.
*Deadlift x 5*
WOD C
*Diane*
Complete for time:
21-15-9 Reps of:
Deadlift (225/155lb)
Handstand Push-ups
——————————-
Kipping HSPU allowed for Rx
ACCESSORY
3 rounds: rest as needed
16-20 Alt. Front & Lateral delt raise
12-15 GHD Hip extensions (weighted if possible)
45-60s Weighted plank hold
by 604 Athletics | Sep 22, 2026 | WOD
WARM UP – MOBILITY
2 x 200m run + Dynamic joint rotations and stretches
Review and warm-up the 4 WOD stations.
WOD A
*Shabang*
Complete 4 x 5 min AMRAP’s with 1 min rest between each round: (24 mins)
1) Run 500m + AMRAP Plate ground to overhead (45/35)
2) Run 500m + AMRAP Sandbag Lunges (60/40)
3) Run 500m + AMRAP Burpee Box jump (24/20)
4) Run 500m + AMRAP Single Dumbbell thruster* (50/35)
—
Score is total combined reps after the runs.
Start on any station and rotate stations in order.
*Hold thee 2 ends of the DB
WOD B
*Team Sled Push Relay*
In teams of 4 complete as many 30ft sled push lengths as possible in 10 mins.
Rx: 225/135 (5/3 45lb plates)
Alternate teammates every 30ft
Team score is the total number of 30 ft lengths pushed (30ft = 1)
(If you have a team of 4, Start 2 athletes at each and return back to your you start end after your push.)
COOL DOWN
Cool down, Roll out, Stretch, Mobilize, and/or work on a weakness
by 604 Athletics | Sep 21, 2026 | WOD
WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch
Review / warm-up w/ empty barbell: Pause back squat + Back squat,
WOD A
Every 2:30 mins x 6 sets:
1 Tempo/Pause back squats @3,2,X,2 + 3 regular back squats (no tempo or pause needed)
Start at ~60-65% and build slowly as solid mechanics allow, aiming for 75-85% for your top set. (or slightly heavier than last weeks 2+3, measure added for reference)
Aim for a controlled descent, and solid 2s hold at the bottom of the first rep.
*1 Pause Back Squat + 3 Back squats*
*2 Pause Back squats + 3 Back squats*
Pause for 3s at the bottom of the first 2 reps, followed by 3 regular back squats
WOD B
In remaining class time, complete 3 rounds:
12-15 Barbell hip thrusts (upper back across a bench)
12-15 Goblet cyclist squat (narrow stance, elevated heels)
20-25 Weighted anchored sit-ups (hold a DB on your chest)
– rest 45-60s between movements
Optional Conditioning
*Echo Bike: 30s Sprint / 30s Rest x 10 rounds*
Complete 10 rounds of 30s work / 30s rest for total calories
— OR —
*Ski Erg: 30s Sprint / 30s Rest x 10 rounds*
Complete 10 rounds of 30s work / 30s rest for total calories
