by 604athleticsrebuild | Jun 1, 2026 | WOD
WARM UP – MOBILITY
Big dynamic joint warm-up and stretch (Hips, Ankles, Thoracic, Front rack)
Warm-up/Tech: Staggered stance RDL’s, Lunges, & Front squats
WOD A
5 min to warm-up / build, then:
Every 2:30 x 6 sets:
Sets 1-5: 3 front squats (Start at ~75% and build to @82.5-87.7% or 1RM (2.5-5% heavier than last weeks 3’s, or close to a 3RM for today)
Set 6: AMRAP @ ~10% less than top set (Avoid going right to failure, cap at ~8-10 reps)
– Focus on ideal positions and keeping an upright torso.
– Beginners: Use same structure but cap at “RPE 8-9” instead of strict %
*Front Squat x 3*
WOD B
In remaining class time, complete 3 working sets of each, resting 1:1.
Complete with a partner, alternating working sets, or rest ~1:1 on each set.
—
B1) 3 sets: 8/leg Front rack Bulgarian split squats (8R+8L)
B2) 3 sets: 8/leg Staggered stance barbell Romanian deadlifts (8+8)
B3) 3 sets: 12-15 Ab-wheel rollouts
—
Complete all of B1, then B2, then B3, not alternating.
Build as needed on each movement to challenge
*Staggered stance barbell RDL x 8/leg*
*Front Rack Bulgarian Split Squat x 8*
Barbell, front rack, 8 reps/leg
Optional Conditioning
*50 Cal Echo Bike for time*
ACCESSORY
2-3 rounds: rest as needed
8-10 GH Raises (use bands to support as needed)
8-10/leg Single leg seated leg extensions
30-40 Russian twists
by 604athleticsrebuild | May 31, 2026 | WOD
WARM UP – MOBILITY
Skipping, joint rotations, and activations
Stretch: Overhead / Lats + Dip extension / Pecs
Review and warm-up: Strict pull-ups + Bar dips
WOD A
Every 90s x 10 (5 sets each alternating)
Sets 1-8 (4 sets of each): Build to a heavy/challenging 3:
A1: 5,4,3,3 Strict pull-ups (weighted, body weight, or banded)
A2: 5,4,3,3 Strict bar dips (weighted, body weight, or banded)
Set 9&10: (1 set of each)
AMRAP each to failure (Must be 7-8+ reps)
– If sets 1-4 were weighted, then at body weight
– If sets 1-4 were bodyweight, then add 1-2 red or 1 green bands.
– If sets 1-4 were banded, then do AMRAP challenging ring rows & bench dips
*Weighted Pull-up x 3*
*Weighted Bar Dip x 3*
WOD B
*Renegade Master*
Complete AMRAP in 10 mins:
1 x Push-up + Renegade row L+R
20 Doubleunders
2 x Push-up + Renegade row L+R
20 Doubleunders
3 x Push-up + Renegade row L+R
20 Doubleunders
4 x Push-up + Renegade row L+R
20 Doubleunders
Cont…
—
Rx: 50/35lb dumbbells
Continue adding 1 Push-up/Row/Row each round
Score is last completed round # + reps. (push-up + row + row = 1)
ACCESSORY
2-3 rounds:
8-10 Narrow neutral grip pull downs
12-15 Tricep rollbacks
12-15 Reverse Flys (or 15-20 Band Face pulls)
by 604athleticsrebuild | May 29, 2026 | WOD
WARM UP – MOBILITY
400m Run + Big dynamic joint warm-up and full body stretch
Tech: Clean and Jerk
—
8 mins to warm-up and build to a moderate single clean and jerk and prepare for WOD B. Aim to build to a least your 3rd working weight.
WOD A
*C&J Run Ladder*
For time:
10 Clean & Jerks (135/90)
400 Meter Run
8 Clean & Jerks (155/105)
400 Meter Run
6 Clean & Jerks (185/125)
400 Meter Run
4 Clean & Jerks (205/140)
400 Meter Run
2 Clean & Jerks (225/155)
—
Squat clean or power clean allowed, any style of jerk.
Scale weights accordingly so you can build at least 10lb per round. Final weight should be no more that 85-90% of 1RM.
WOD B
*More for the Core*
Complete for time with a partner:
50 Med ball sit-ups (20/14)
100 Alt. plank high fives
50 Med ball sit-ups
—
– Both athletes sit-up at the same time, pass the ball each rep, touch ball overhead.
– Hand plank facing each other at an arm’s length away from each other and alt. R&L hand taps.
COOL DOWN
Cool down, Roll out, Stretch, Mobilize
and/or work on a weakness
by 604athleticsrebuild | May 28, 2026 | WOD
WARM UP – MOBILITY
Upper body pull & push, Hollow & arch warm-ups + Activations
Warm-up / Review: Kipping pull-ups & dips + Ring muscle-up review
WOD A
Choose one of the following options:
*Zoe*
For time:
30 Ring Muscle Ups
(10 min time cap today)
*Max Ring Muscle-ups in 10 mins*
10 min AMRAP: Ring muscle-up
(Cap at 30 reps for time / Zoe)
*10 Rounds: 5 C2B + 5 Ring Dips*
Complete 10 rounds for time:
5 Chest to bar pull-ups
5 Ring dips
—
10 min time cap
Scale pull & dip movements as needed to complete the 10 rounds or 50 reps of each in under 10 mins.
—
OR: Continue to work on ring muscle-up transition work, spotted or banded etc.
WOD B
*Upper body EMOM*
EMOM x 20 (10 rounds each alternating)
1) 30s Seated dumbbell see saw shoulder press + 30s Dumbbell bench press
2) Cardio of your choice (Row, Ski, or Bike)
—
Partner up with someone using the same dumbbell weight / cardio if possible and start on opposite stations.
Keep the weights moderate loading so you can keep moving through the see saw press
No score, just work at a sustainable pace
ACCESSORY
3 rounds: rest as needed
10-12 Double Dumbbell bicep curls
12-15 Cable (rope or bar) tricep press downs
15-20/side Half kneeling banded trunk rotations (outside knee forward)
by 604athleticsrebuild | May 27, 2026 | WOD
WARM UP – MOBILITY
Big dynamic joint warm-up and stretch (Hips, Ankles, Thoracic, Front rack, Overhead)
Warm-up/Tech: Front squats, Overhead squat, & Power snatch
WOD A
5 min to warm-up / build, then:
Every 2:30 x 5 sets:
3 front squats @ 80-85% of 1RM across (or ~2.5-5% heavier than last weeks 4s depending how that felt)
– Focus on ideal positions and keeping an upright torso.
– Ideally the same or similar weight across, not starting light and building to a max
– Beg: Use same structure but cap at “RPE 8-9” instead of strict %
– Advanced: +2.5–5% if bar speed is excellent
*Front Squat x 3*
*Front Squat x 4*
WOD B
*Spanky’s Ladder*
Complete AMRAP in 8 mins:
3-6-9-12-15… con’t:
Power Snatch (95/65)
Overhead squat (95/65)
Toes to bar
—
Score = last completed round # (9, 12, 15) + extra reps
Choose a light weight for the barbell that allows some larger sets of touch and go reps and OHS’s unbroken.
Scale TTB to leg or knee raise (or V-ups) as needed to keep moving.
(If Snatch / OHS is not safe for you, scale/sub to Power clean + Front squat)
ACCESSORY
2-3 rounds: rest as needed
15-20 GHD Sit-ups or weighted / anchored abmat sit-ups
16-20 Alt. Goblet curtsy lunges
20-30s Copenhagen plank hold
by 604athleticsrebuild | May 26, 2026 | WOD
WARM UP – MOBILITY
Easy 400m Run & Row (partner up and alternate)
Dynamic hip and shoulder / pec warm-ups and stretches
Review and warm-up WOD movements
WOD A
*I Just Might*
Complete for time:
500/450m Row
30 Goblet squats (32/24)
500m Run
30 Hand release push-ups
–
500/450m Row
30 Goblet lunges (32/24)
500m Run
30 Push-ups
–
500/450m Row
30 Russian KB Swing (32/24)
500m Run
30 Burpees to plate
—
For classes over 10: half the start on: Run + HRP, then Row + Goblet squat.
(keep the same run/row, or row/run + movement order as you move through the chipper)
COOL DOWN
4-5 min cool down / flush: jog/bike/row
Roll, Stretch, and Mobilize, or work on a weakness
