by 604athleticsrebuild | Jun 29, 2026 | WOD
WARM UP – MOBILITY
Big dynamic joint warm-up and stretch (Hips, Ankles, Thoracic, Front rack)
Warm-up/Tech: Front squat variations for WOD A
WOD A
Every 2:30 x 6 sets:
Sets 1&2: 3 x Pause front squats (3,3,X,1) @60-65%
Sets 3&4: 2 x 1+1/4 Front squats @70-75%
Sets 5&6: 1 Front squat @80-85%
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Deload week weight & volume, focus on mechanics and positioning and build confidence through a few moderate singles. Nothing should feel too heavy today.
WOD B
In remaining class time, complete 3-4 working sets alternating:
B1) 8/leg Front foot elevated split squat (load knees over toes, upright torso, 1 or 2 DB’s in farmers hold)
B2) 8/leg Single leg hip thrust (body weight or DB on lap, upper back on bench)
B3) 80ft/side Contralateral KB Carry (1 front rack + 1 farmers hold)
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B1* Front foot up on 2 bumper plates to increase ROM on front leg
Optional Conditioning
*Echo Bike: 40 on / 20 off x 10 sets*
Aim for consistency across the 10 sets/10 mins.
Your score is the number of Cals you get to most frequently. (Reset for each 40s interval)
by 604athleticsrebuild | Jun 28, 2026 | WOD
WARM UP – MOBILITY
2-3 rounds: Skipping / DU practice + Dynamic upper body rotations and press & pull activations
Review & Warm-up: Strict press & strict pull-ups
WOD A
Every 2 min x 6 sets: (3 sets each alternating)
A1: 12-15 Strict shoulder press
A2: Strict pull-up: Max effort (-2) (Aim for 10-15+ reps on each set, use extra bands to get 3 big sets in)
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We are going for lighter higher rep muscle endurance sets here.
Aim for 15 on the first set of shoulder press, you may add weight but make sure you can get at least 12 good reps.
*Shoulder Press x 12*
WOD B
*Annie Bo Bannie*
Complete for time:
100 – 80 – 60 – 40 – 20 Doubleunders
50 – 40 – 30 – 20 – 10 Ab-mat sit-ups
25 – 20 – 15 – 10 – 5 Push-ups
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If you are “intermediate” at DU’s then scale to 50-10, if not scale to 2x singles.
(Compare to Jan 15th, 2026)
ACCESSORY
2-3 rounds: rest as needed
12-15 Cable tricep rope press downs
12-15 Cable short bar bicep curls
12-15/side Half kneeling banded trunk rotations (outside knee forward)
by 604athleticsrebuild | Jun 27, 2026 | WOD
WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, thoracic, overhead etc.)
Barbell warm-up & WOD A review
WOD A
Every 2 min x 4 sets:
2 Halting power cleans + 2 High hang squat cleans + 2 Pause jerks
– Pause for 2s at the knees on the HPC, and 2s in the dip and the catch for the jerks.
– Build from light to moderate weights
– Treat as a building warm-up / Primer for WOD B, focus on positions, mechanics, and speed over heavy weights
WOD B
Every 2:30 x 6 sets:
Power clean & Jerk + Squat clean & Jerk (1.1.)
You may drop and reset between lifts, 5-7s max between lifts
Build from WOD A weight to a heavy but consistent set
*Power Clean & Jerk + Clean & Jerk*
WOD C
In remaining class time, complete 3-4 working sets of:
1) 3 Clean pulls ( Build from WOB B as needed)
2) 8-10 Dumbbell push press (heavy but unbroken)
3) 15-20 Anchored weighted sit-ups
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Rest 30-60s as needed between movements
*Clean Pull x 3*
by 604athleticsrebuild | Jun 26, 2026 | WOD
WARM UP – MOBILITY
2 rounds: 1 min Row + Upper / lower body joint rotations and stretches
With a light dumbbell warm-up and review the 5 WOD movements off the rower.
Partner up and set-up / warm-up for WOD A.
WOD A
*Move For Me*
Complete for total Reps + Cals: (30 mins)
AMRAP 5: Dumbbell box step-ups (20″ – 50/35)
AMRAP 5: Calorie Row
AMRAP 4: Single Arm Alt. Devil press (50/35)
AMRAP 4: Calorie Row
AMRAP 3: Step down box jumps (24/20)
AMRAP 3: Calorie Row
AMRAP 2: Plank Drag throughs (L+R = 1)
AMRAP 2: Calorie Row
AMRAP 1: Lateral Burpees over the dumbbell
AMRAP 1: Calorie Row
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Partner up on a rower and start on either the row or the box step-ups
No rest between movements
(Last completed: Mar 16, 2025)
COOL DOWN
3-5 min aerobic cool down flush
Roll, Stretch, Mobilize, and/or work on a weakness
by 604athleticsrebuild | Jun 25, 2026 | WOD
WARM UP – MOBILITY
Dynamic upper body rotations, activations, and overhead stretches
Tech/warm-up: Split jerk + WOD A drills
WOD A
Monthly Skill: Split jerk
Every 2 min x 10 sets:
Sets 1-3: 3 x Back rack split jerk from split receiving position*
Sets 4-6: 2 x Pause jerk (2s in the bottom of the dip and receiving position)
Sets 7-10: 1 x Split jerk (no pause, build to a heavy but quality single)
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Start light with the back rack split jerks, and build slowly over the 10 sets finishing with a heavy single split jerk.
*Feet start & finish in your receiving position, drive the bar up, then punch under with no foot movement.
*Split Jerk x 1*
WOD B
In remaining class time, complete 3-4 rounds:
12-15 Incline dumbbell bench press
8-10 Ring rows @3,0,X,0 (lower rings / raise feet as needed)
12-15 Ab-wheel rollouts
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Rest as needed between movements / rounds
*Incline Dumbbell Bench Press x 12*
Record your total DB weight (2 x 50’s = 100lb)
ACCESSORY
2-3 rounds, rest as needed:
16-20 Alt. Dumbbell bicep curls
12-15 Dumbbell pullovers (heavy single dumbbell, upper back across a bench)
12-15/side Half kneeling banded wood choppers (high to low, inside knee forward)
by 604athleticsrebuild | Jun 24, 2026 | WOD
WARM UP – MOBILITY
Big dynamic joint warm-up, core activations, and stretch out (Hips, Hamstrings, Thoracic)
Warm-up/Tech: Deadlift
WOD A
5 mins to warm-up, then:
Every 2 min x 6 sets: Deadlift x 4, 3, 2, 1, 1, 1
Set 1: 4 @ 75%
Set 2: 3 @ 80%
Set 3: 2 @ 85%
Set 4: 1 @ 90 %
Sets 5-6: 1 @ 90-95%
– Build to a heavy but repeatable weight for the last 2 sets, heavy, but no loss of form or mechanics, ~5% heavier than 2 weeks ago 2’s (June 11th), or ~RPE 9
This is NOT a 1RM testing day, build confidence with some heavy single just under your max.
*Deadlift x 1*
*Deadlift x 2*
WOD B
* 260520*
6 rounds for time of:
24 kettlebell swings (24/16)
12 burpees
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18 min time cap
Choose a kettlebell that allows you to complete the 24 reps in 2 sets or fewer, but try to go unbroken for as many rounds as possible. Scale to russian swings as needed.
ACCESSORY
2-3 rounds:
8-10/leg x GHD hip extensions (weighted, heavier than last week)
8-10/side x Kneeling pallof press (Green band, slow and controlled, add a plate hanging on the band for added challenge)
15-20 x Straight leg raise + hip lift off bench
