by 604athleticsrebuild | Jul 5, 2026 | WOD
WARM UP – MOBILITY
Dynamic hip and shoulder warm-up
Core warm-up, hollow, arch, beat swing tech.
Review + warm-up: Power snatch + kipping pull-up / bar muscle-ups
WOD A
EMOM x 10
A1) 3 “Touch and go” Power snatch
A2) 3-5 Bar muscle-ups (scale to banded or jumping BMU)
—
– Build from light to moderate weight, no failed reps, just a bit heavier than WOD B
– In no BMU, then practice kipping/jumping pull-ups, high quality, low reps, something more challenging that your WOD B movement.)
*Power Snatch x 3*
WOD B
*Odds Ratio*
Complete AMRAP in 20 min with a partner of similar ability:
Alternate complete rounds:
3 Power snatch (135/95)
5 Chest to bar pull-ups
7 Box jump overs (24/20)
9 Push-ups
—
Snatch should be touch and go, or quick single with no failed reps.
Scale C2B to COB or jumping variation.
ACCESSORY
2-3 rounds:
12-15 Seated low cable rows (neutral grip)
12-15 Dumbbell tricep rollbacks
15-20 Banded face pulls
by 604athleticsrebuild | Jul 4, 2026 | WOD
WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, thoracic, overhead etc.)
Barbell warm-up:
3 rounds: (Empty bar – light plates)
5 Slow pull muscle Snatches
5 BTN Snatch grip presses (hold power or squat positioning)
5 Overhead Squats
5 Snatch drops (Snatch balance with not dip/drive)
– rest 60-90s between sets
(1 round w/ empty bar together + 2 rounds on your own)
WOD A
Every 2:30 x 5 sets:
Snatch pull, Hang power snatch, Snatch
– Build from light to approximately 65–70%
– Full snatch may be power or squat today depending on how your legs are feeling.
– Reminder we are testing our 1RM front squat on Tuesday this next week.
*Snatch Pull + Hang Snatch + Snatch*
WOD B
Every 90s x 5 sets:
1 Snatch (power or squat) @ 65-70% of 1RM (or where you finished WOD A
—
Goal is to hit every lift with great mechanics and keep reps crisp
The emphasis is speed, not loading, every lift should look identical.
No misses today, if a lift gets slow or sloppy reduce the weight.
*Snatch x 1*
WOD C
In remaining class time complete 3 working sets: rest as needed between movements and rounds.
8 Snatch grip Romanian deadlifts @3,1,1,1 (Light-moderate loading)
8-10 Ring face pulls (or 12-15 Banded face pulls)
30-40 Russian twists
by 604athleticsrebuild | Jul 3, 2026 | WOD
WARM UP – MOBILITY
Get in to groups of 3 and complete 2 rounds: Run 200m + Bike + Ski while runner is out.
Dynamic lower body stretch and movement prep
Review & warm-up: KB swings, DB Hang clean to overhead, and step overs
Set up for WOD A
WOD A
*Cardio and Chill*
Complete at a steady pace for 30 mins:
200m Run
20 Kettlebell Swings (Full or Russian)
200m Ski
20 Alt. DB Hang clean to overhead
500m Bike (C2 or Echo)
20 Box step overs (Add a little DB weight if you like)
—
Start on any cardio station and rotate in order at a steady consistent pace. Think 70–80% effort rather than a race.
Choose your own weights, no score or Rx today
The goal is to move well and leave feeling good today!
COOL DOWN
Cool down, Roll out, Stretch, Mobilize
and/or Work on a weakness
by 604athleticsrebuild | Jul 2, 2026 | WOD
WARM UP – MOBILITY
Dynamic joint warm-up, activations, and stretch out
Barbell warm-up + Tech:
—
2 rounds: (Empty bar / Light plates)
5 Tall Muscle Cleans
5 Front Squats (2-3s pause)
5 Clean pulls
5 Tall cleans
WOD A
Every 2 min x 6 sets:
Clean pull, Hang clean, Clean
Sets 1–2: 60%
Sets 3–4: 65%
Sets 5–6: 70%
—
Focus on positioning & mechanics over heavy weights (Deload week!)
Finish the extension before pulling under (extension AND fast change of direction)
Fast elbows and aggressive footwork, every catch should feel crisp.
The goal is to make 70% feel like an opener, not a challenge.
*Clean pull, Hang clean, clean*
WOD B
Every 90s x 8 sets:
2 x Dynamic effort deadlifts @55-60% (1.1. Stand up and full reset between lifts)
– Focus on your set up, bracing, and general deadlift mechanics
– Reduce weight if bar speed slows
*Deadlift x 2*
Optional Conditioning
EMOM x 9-12 min: (3-4 rounds)
Min 1: 12-16 Cal Ski
Min 2: 20-25 Banded good mornings
Min 3: 20-30s Hollow hold or hollow rocks
by 604athleticsrebuild | Jul 1, 2026 | WOD
WARM UP – MOBILITY
Alternate between 2 rounds of: 45-60s Bike + Banded shoulder rotations and push + pull activations
Hollow, Arch, Beat swings + HSPU progressions
Warm-up: SHSPU for WOD A
WOD A
EMOM x 12: 6 rounds each alternating:
A1: 6-10 Strict Handstand push-ups
A2: 30s Bike Sprint (Echo or C2 Bike)
—
Pick a Strict HSPU progression that allows consistent sets across the 6 rounds
Partner up and share a bike / HSPU station
WOD B
*Double Dumbbell Tabata*
Complete for total reps combined:
6 rounds of:
20s Pull-ups
10s rest
20s Dumbbell push press (50/35)
10s rest
— rest 3 min —
6 rounds of:
20s Alternating renegade rows (50/35)
10s rest
20s Toes to bar
10s rest
—
– You may start on the dumbbell or gymnastics movements for each tabata (share DBs as needed)
– 15 min total
ACCESSORY
Crossover Symmetry “Iron Scap” or “Recovery”
by 604athleticsrebuild | Jun 30, 2026 | WOD
WARM UP – MOBILITY
2 rounds: 200m run + Dynamic joint rotations, warm-ups, stretches
Review & Warm-up the 4 WOD movements.
Partner up and warm-up a few reps of each to prep for WOD A.
WOD A
*HYROX Canada Day #159*
Complete for time with a partner of similar ability:
Run 500m
159 Plate ground to overhead (45/35lb)
Run 500m
159 Wallballs (20/14 – 10/9ft)
Run 500m
159 Plate overhead lunges (45/35)
Run 500m
159 Burpee to plate
—
Run together, split the reps however you like with one athlete working at a time.
40 min time CAP
COOL DOWN
Cool down, roll out, stretch, mobilize, and socialize!
