by 604athleticsrebuild | Jul 11, 2026 | WOD
WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, thoracic, overhead etc.)
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Barbell warm-up: review w/ empty bar, then 2 sets on your own w/ light plates:
3 Segmented clean deadlifts (2s pause: mid shin, knee, mid thigh)
3 Hang muscle cleans
3 Pause front squats (2s pause at bottom)
3 Tall jerks
3 Press from split receiving position
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Review WOD A Complex
WOD A
Every 2:30 x 5 sets: Clean & Jerk Complex
Build as needed from light to moderate weights
Focus more on positions, mechanics, and speed over max load today.
Aim for ~75-80% as a max.
*Clean & Jerk Complex*
Halting clean pull (2s pause at the knee)
Hang power clean
Front squat
Pause Jerk (hold receiving position for 2s before recovery)
– drop / reset
Squat Clean & Jerk
WOD B
Every 2 mins x 6 sets:
2 x Back rack split jerks (reset between lifts, don’t try to go touch and go)
– Build to ~70-80%
Focus on: Vertical dip, Aggressive drive, Punch under the bar, Stable receiving position, Recover front foot first.
This is a technique session, not a max effort.
WOD C
In remaining class time, complete 3 sets: rest as needed
5 Clean pulls @90-100% of WOD A
80ft/side Contralateral KB Carry (1 front rack + 1 overhead)
20-25 Band pull aparts
by 604athleticsrebuild | Jul 10, 2026 | WOD
WARM UP – MOBILITY
2 rounds: 200m run + dynamic shoulder activations and overhead + pec stretches
Review/Tech: Handstands and WOD A variations
WOD A
10 min Handstand skill / practice / play
– Work on holds, balancing, wall walks, handstand walks or any variation of handstand work you would like and/or establish your best unbroken static handstand hold and/or handstand walk.
*Handstand Hold*
Max static handstand hold
*Handstand Walk*
Max distance Handstand Walk
6-7 mins to warm-up bench press to bodyweight / 3/4 bodyweight or a suitable working weight for WOD B.
WOD B
*Bench-Body*
Complete AMRAP in 20 mins:
200m Run
2 Bench press*
*Add 2 reps every round
Rx: Men: Bodyweight / Women: 3/4 Bodyweight
Score = total bench press reps completed
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Partner up with someone using the same or similar weight and stagger your start by 30s.
(Workout courtesy of coach Jeremy)
COOL DOWN
3-5 min aerobic cool down flush
Roll, Stretch, Mobilize, and/or work on a weakness
by 604athleticsrebuild | Jul 9, 2026 | WOD
WARM UP – MOBILITY
Agility ladder + Dynamic joint warm-ups
Green band stretches: Anterior hip, lunge hip opener, and front rack stretch
Tech: Hang power clean, Front squat & Squat cleans
WOD A
*Clean x 1*
20 mins to build and establish a heavy single or 1RM squat clean.
WOD B
*A Bar Song*
21-15-9 reps for time:
Hang power clean (135/95)
Front squat (135/95)
Toes to bar
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Scale the weight so that larger sets of HPC and FS are attainable and intensity stays high!
Target time, 8-12 mins / Time cap: 15 min
Last completed April 24th, 2026
ACCESSORY
2-3 rounds: rest as needed
15-20 GHD Sit-ups
16-20 Alt. Goblet curtsy lunges
25-30 Banded good mornings
by 604athleticsrebuild | Jul 8, 2026 | WOD
WARM UP – MOBILITY
2-3 rounds of skipping, dynamic upper body rotations and activations.
Review + warm-up: Strict HSPU & Pull-ups
WOD A
10 min to warm-up a few of each movement, then establish a max unbroken set of each:
Strict Handstand push-ups
Strict pull-ups
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If your max of each is lest that 6-8 then also complete 1 max effort set of a scaled variation (banded pull-up, shorter ROM or pike HSPU)
*Strict Handstand Push-ups*
Max unbroken set of strict handstand push-ups
*Strict Pull-ups*
Max unbroken set of strict pull-ups
WOD B
*Jacked and Jilled*
Complete for time:
Buy In: 150 Double-Unders
Then; 10-9-8-7-6-5-4-3-2-1 Reps of:
Strict Pull-Up
Strict Ring Dip
Cash Out: 150 Double-Unders
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Cap double-unders at 2-2:30, scale reps and/or complete 300 singles.
Pull-ups may be pronated or supinated.
Scale to banded pull-ups/ring dips, or bar / banded bar dips, bench dips as needed.
ACCESSORY
2-3 rounds or each superset:
8-10 Narrow / neutral grip pull downs @3,1,X,1
+ 12-15 Double DB bicep curls
– rest 60-90s
8-10 Dumbbell Incline Tate press
+ 12-15 Cable tricep press downs (straight bar or rope)
– rest 60-90s
by 604athleticsrebuild | Jul 7, 2026 | WOD
WARM UP – MOBILITY
2 rounds: 200m run + Dynamic lower body rotations and stretches
Review 800m run route + 4 AMRAP movements
WOD A
*Rinse & Recycle*
Complete 1 round of each for total AMRAP reps combined: (38 mins)
8 min AMRAP / 2 min rest:
1) 800m Run + AMRAP Ski Cals
2) 800m Run + AMRAP Sled push lengths (180/135) (10ft = 2 reps)
3) 800m Run + AMRAP Row Cals
4) 800m Run + AMRAP Alt. Sandbag step back lunges (60/40)
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Start on any station (max 5 athletes) and rotate in order.
COOL DOWN
4-5 min Bike, Easy aerobic cool down / flush
Roll, Stretch, Mobilize and/or work on a weakness
by 604athleticsrebuild | Jul 6, 2026 | WOD
WARM UP – MOBILITY
Dynamic joint warm-up, squat and core activations
Squat, thoracic, and front rack mobility work
Review + warm-up: Front squat
WOD A
25 mins to build and establish a 1RM front squat
Build by feel or follow a rep scheme similar to this:
8-10 @ 30-40%
6-8 @ 50%
4-5 @ 60%
3 @ 70%
2 @ 80%
1 @ 85%
1 @ 90-95
1 @ 95-100%
1 @ 100%+
*Front Squat x 1*
WOD B
In remaining class time, complete 3 rounds: rest 30-60 between movements as needed
10/leg x Front foot elevated split squat* (Load single DB or KB in opposite hand)
12-15 Barbell hip thrusts
15-20/side KB/DB Oblique side bends
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*Same as last week, just 2 more reps/leg
ACCESSORY
2-3 rounds, rest as needed:
10-12 GHD Back extensions (slow and controlled)
12-15 Seated leg extensions
15-20 Banded (or cable) half kneeling trunk rotations (outside knee forward)
