by 604 Athletics | Sep 20, 2026 | WOD
WARM UP – MOBILITY
Dynamic running + shoulder warm-ups, Overhead + Lat stretches
Hollow, Arch, Beat swings
Kipping pull-up + Bar muscle-up technique work
Warm-up for WOD A
WOD A
*Beam Me Up – Rx (FVT 2026 spin off)*
Complete for time:
3 Rounds:
100m run
12 Toes To Bar
into,
3 Rounds:
100m run
9 Chest to bar pull-ups
into,
3 Rounds:
100m run
6 Bar Muscle Up
—
15 min time cap
— OR —
*Beam Me Up – Int (FVT 2026 spin off)*
Complete for time:
3 Rounds:
100m run
12 Toes To Bar
into,
3 Rounds:
100m run
9 Chin over bar pull-ups
into,
3 Rounds:
100m run
6 Chest to bar pull-ups
—
15 min time cap
WOD B
In remaining class time, complete 3 rounds of each superset for quality:
B1: 10 Dumbbell bench press + AMRAP (-2) Push-ups
– rest 60s
B2: 10 Double KB bent over rows + AMRAP (-2) Reverse flys
– rest 60s
*Dumbbell bench press x 10*
Record total DB weight (50’s = 100lb)
ACCESSORY
2-3 rounds:
16-20 Alt. Dumbbell bicep curls
12-15 Dumbbell pull overs (single heavy DB, upper back across a bench)
8-10/side Slow controlled Pallof presses (Bands or Cables)
by 604 Athletics | Sep 19, 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 snatch pulls (pause mid shin, knee cap, high hang, then finish the pull)
3 Hang muscle snatch (low hang / knee caps)
3 Overhead squats
3 Drop snatches
WOD A
Every 2 mins x 6 sets: Halting snatch complex (below)
Build as needed to a heavy but quality set.
*Halting snatch pull, Hang snatch, Halting snatch*
Halting snatch pull (pause at the knee for 2-3s)
Hang snatch (front the knees)
Halting snatch (pause at the knee for 2s)
WOD B
Every 90s x 5 set: 2 Snatch (1.1.) (at or near your WOD A weight, or 70-75% of max)
– The goal is to build on consistent technique and hit all 10 lifts, do not build to failure here!)
*Snatch x 2*
WOD C
Every 90s x 8 sets (4 each alternating, 12 min)
C1: 3 Behind the neck snatch grip push press + 3 Overhead squats
C2: 1 Segmented snatch deadlift + 3 Hang snatch pulls
—
Partner up and share 2 bars
*3 BTN snatch grip push press + 3 Overhead Squats*
*1 Segmented SN Deadlift + 3 Hang SN Pulls*
Pause for 3 secs 1″ from floor, at knees, and mid thigh for Segmented DL
Hang Pulls from knees
by 604 Athletics | Sep 18, 2026 | WOD
WARM UP – MOBILITY
2 rounds: 200m run + Dynamic hip and shoulder rotations / stretches
Tech: Hang power clean & Push Jerk
Practice and warm-up to WOD A working weight.
WOD A
*Hangry*
Complete for time:
15-12-9 reps of:
Hang Power Cleans (155/105)
200 Meter Run
Push Jerks (155/105)
200 Meter Run
—
Time Cap: 18 Minutes
Flow: 15, run, 15, run, 12, run, 12, run, 9, run, 9, run
Pick a weight where each round can be completed in ideally 2-3 sets.
(Last completed: Jan 19th, 2026)
WOD B
*Carry Me Home*
Complete for time:
500m Farmers carry (2 x 24/16kg Kettlebells (or) 2 x 50/35lb DB’s if we run out of KB’s)
500m Sandbag carry (80/60)
—
– Scale weight as needed, you should be able to carry the KB’s for at least 150-200m to start.
– Do not drop them outside (or ever!), place down gently when you need a rest.
– You may start on the sandbag or the KB’s as needed to share sandbags needed.
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 17, 2026 | WOD
WARM UP – MOBILITY
2 rounds: ~60 each: Row & Bike + Upper body rotations and activations (Alternate w/ a partner)
Stretch: Pecs and Shoulders
Tech / Warm-up: Bench press & Bent over rows
WOD A
Every 90s x 8 sets: (4 sets each alternating)
A1) 10, 10, 8, 8 Bench press (Build each set to a heavy 8)
A2) 10, 10, 8, 8 Supinated barbell bent over rows (Build to a heavy set, or remain consistent across)
—
Bench should be heavier that the last 8×8 cycle we did.
*Bent Over Row x 8*
*Bench Press x 8*
WOD B
*Coyote vs. ACME*
Complete 3 rounds for total AMRAP reps:
90s AMRAP: C2 Bike 15/12 cal + AMRAP Strict pull-ups
– rest 90s –
90s AMRAP: Row 15/12 cal + AMAP Push-ups
– rest 90s –
—
Bike/Row should be a sprint today, 45-60s max, scale cals as needed.
Score is total pull-ups + push-ups completed in the 3 rounds of each.
(18 mins for 2 heats)
ACCESSORY
2-3 rounds: rest as needed
12-15 Wide grip lat pull downs
12-15 Dumbbell pec flys
15-20/side Oblique side bends
by 604 Athletics | Sep 16, 2026 | WOD
WARM UP – MOBILITY
Dynamic hip and shoulder rotations
Squat, Thoracic, Overhead openers
Tech: Power snatch + Snatch Balance
WOD A
Every 2:30 x 5 sets:
3 touch and go power snatch + 3 snatch balance
Start light and build as needed to a heavy but quality set.
*3 Power Snatch + 3 Snatch Balance*
Complete as an unbroken set:
3 touch and go power snatch (newer athletes may scale to HPS), + 3 Snatch Balance
WOD B
*Inception (2026 FVT)*
Complete for time:
40 Alternating Dumbbell Hang Squat Snatch* (50/35)
30 Single Dumbbell Box Step Overs (50/35, 24/20″)
20 Burpee to target
100 Doubleunders (2 min max)
20 Burpee to target
30 Single Dumbbell Box Step Overs
40 Alternating Dumbbell Hang Squat Snatch
—
Burpee to a bar ~6″ above your reach
*Scale/Sub: Hang squat snatch to Hang squat clean
Partner up (share a lane for DU’s and Box) and stagger start by 4 mins.
15 min time cap (19 min for 2 heats)
ACCESSORY
Crossover Symmetry: “Recovery” or “Iron Scap”
OR
2-3 rounds:
6-8 x “ATYT” with light plates (from bent over position)
8-10/arm DB external rotations (seated w/ elbow up on raised knee)
12-15 Banded face pulls
by 604 Athletics | Sep 15, 2026 | WOD
WARM UP – MOBILITY
200m Run / Ski / Row (Rotate through 1 round each when all runners are back)
Dynamic joint rotations / stretch out.
Review & Warm-up: Sled push
Warm-up and set-up for WOD
WOD A
*Half & Half x 2*
Complete 2 rounds for time:
500m run
500/450m Ski
500m Run
40m Sled Push (180/135)(4 x 10m/33ft lengths)
500m run
500/450m Row
500m Run
200m Farmers Carry (2x 24/16kg)
—
40 min time cap
If you are not a strong runner, shorten each run to 400m
Start on any station after the first run and rotate in order. (max 5 athletes per station)
(Compare time to April 29th, 2026)
COOL DOWN
Cool down, Roll out, Stretch, Mobilize, and/or work on a weakness
