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
—
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
by 604athleticsrebuild | Jun 23, 2026 | WOD
WARM UP – MOBILITY
400m run
Dynamic hip and hamstring warm-up + stretch out.
Review and warm-up: DB lunge / squat / snatch + Wallballs
WOD A
*CLUB SANDWICH*
Complete AMRAP in 30 mins:
1000m run
100 Alt. DB Goblet Lunge (50/35)
50 Alt. DB Snatch (50/35)
1000m run
50 Alt. DB Snatch (50/35)
50 DB Goblet Squat (50/35)
1000m run
With remaining time, complete as many wallballs as possible (20/14 – 10/9ft)
—
Score is total number of reps completed in 30 min: 250 + # Wallballs (runs don’t count)
Last completed: Oct 22, 2024
ACCESSORY
2-3 rounds:
100m Farmers carry (AHAP unbroken)
12-15/side Side plank hip lift
30-40 Russian twists
– rest 60-90s between rounds
by 604athleticsrebuild | Jun 22, 2026 | WOD
WARM UP – MOBILITY
Upper body joint rotations and push/pull activations.
Review & Warm-up: Strict pull-ups + Strict Bar dips
WOD A
16 mins to build and establish a heavy single or new 1RM weighted pull-up and weighted bar dip.
Start with some easy/smooth sets of 4-5, then build over 5-7 sets to find a heavy single.
You may alternate or work on one, then the other.
Keep the overall volume low and quality high.
*Weighted Pull-Up x 1*
*Weighted Bar Dip x 1*
WOD B
*Viva Forever*
Complete for time:
10, 9, 8… 3, 2, 1 reps of:
Strict pull-up
Strict handstand push-up
Ab-mat Sit-ups x 2 (20, 18, 16… 6, 4, 2)
—
Scale your Pull-ups & HSPU’s (no kipping) so that most of your early sets can be completed unbroken or in 2 quick sets
ACCESSORY
2-3 rounds:
8-10/side Trap 3 raise
8-10/side Powell raise
15-20 Banded face pulls
– and/or –
Crossover Symmetry: Iron Scap or Recovery
by 604athleticsrebuild | Jun 21, 2026 | WOD
WARM UP – MOBILITY
Kettlebell & dynamic joint warm-ups + technique review for WOD B (Sumo DL, KB clean, Front rack/squat)
Dynamic pre-squat stretches
Review & warm-up: Front squat
WOD A
4-5 min to warm-up / build, then:
Every 2:30 min x 6 sets: Front squat x 4,3,2,1,1,1
Set 1: 4 reps @ 75%
Set 2: 3 reps @ 80%
Set 3: 2 reps @ 85%
Set 4: 1 reps @ 90%
Set 5-6: 1 reps @ 90-95%
—
The goal is to make all your lifts today with good mechanics and positioning, not to go to failure or find a new 1RM, we will do that next soon!
*Front Squat x 1*
WOD B
*Bells of Fury*
Complete for time:
21 – 15 – 9 reps of:
Double KB Sumo Deadlift
Double KB Clean
Double KB Front squat
—
Rx: 2 x 24/16kg (scale weight as needed to keep intensity and quality high)
Scale KB Cleans to Single or Double KB Russian swings, scale double front squats to goblet squats. You may also use DB’s, just touch 1 end of the DB to the floor for the DL.
Last completed: Feb 2, 2025
ACCESSORY
2-3 rounds: rest as needed
8-10/Leg Psoas Sit-up (Single leg anchored hip flexor sit-up, sit on a bench, anchor 1 foot under DB on the floor)
12-15 GHD Hip extensions (weighted if possible)
12-15 Reverse flys (light plate, DB, or cables)
by 604athleticsrebuild | Jun 20, 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:
3 position power snatch: high hang, knees, floor
– From light to moderate weights, treat this as a positional and speed warm-up for WOD B.
– Touch and go, or a quick drop and reset before the last snatch.
*3 Position Power Snatch*
WOD B
18 min to build to a heavy single power snatch
*Power Snatch x 1*
WOD C
In remaining class time complete 3-4 working sets: rest as needed between movements and rounds.
6-8 Behind the neck snatch grip strict press
12-16 Alt. KB Gorilla rows
15-20/side Standing banded trunk rotations
by 604athleticsrebuild | Jun 19, 2026 | WOD
WARM UP – MOBILITY
Easy 400m run
Big dynamic joint warm-up and stretch out
Review & warm-up: Kipping / Jumping pull-up, push-ups, air squats
WOD A
*Double Running Cindy*
Complete AMRAP in 30 min:
10 Pull-ups
20 Push-ups
30 Air Squats
400m Run
—
Scale gymnastics movements and/or reps as needed to keep moving.
You must complete the last 400m to finish the round.
COOL DOWN
3-5 min aerobic cool down flush
Roll, Stretch, Mobilize, and/or work on a weakness
