by 604athleticsrebuild | Jun 7, 2026 | WOD
WARM UP – MOBILITY
Big dynamic joint warm-up and stretch (Hips, Ankles, Thoracic, Front rack, Overhead)
Warm-up/Tech: Front squats, Hollow/Arch, Beat swings etc.
WOD A
4-5 min to warm-up / build, then:
Every 2 min x 6 sets: Front squat x 5,4,3,2,2,2
Set 1: 5 reps @ 75%
Set 2: 4 reps @ 80%
Set 3: 3 reps @ 85%
Set 4-6: 2 reps @ 85-90% across
– Heavy, but repeatable doubles, or ~2.5-5% heavier than last weeks 3s depending how that felt.
*Front Squat x 2*
*Front Squat x 3*
WOD B
*Pedal / Push / Pull*
Complete 4 rounds of (50s work / 10s rest) for total reps: (16-19 min)
1) C2 Bike Erg (Cals)
2) Wallballs (30/20 – 10/9ft)
3) Chest to bar pull-ups (sub COB, jumping PU, or ring row)
4) Rest 60s
—
Groups of up to 4 athletes sharing a bike (similar height),
1 starts each minute (start every round on the bike)
Scale WB weight so you can do at least 8-10 in a row, but try a heavier than usual ball if possible.
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/arm Single arm bent over row (Heavy DB or KB)
12-15 Reverse flys (light plate, DB, or cables)
by 604athleticsrebuild | Jun 6, 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 mins x 4 sets:
3 Position Snatch + 3 Overhead squats
– 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 Snatch + 3 Overhead Squats*
High Hang – Knees – Floor
*You may drop and reset for floor rep
WOD B
B1) 15 mins to build to a heavy but quality single snatch (Not a 1RM test, 2 failed reps max)
B2) Every 2 min x 3 sets:
2 Snatches (1.1. @ 80-85% of your heavy single across)
– The goal is to build consistency and hit every lift with good mechanics, choose your weight accordingly.
*Snatch x 1*
*Snatch x 2*
WOD C
In remaining class time complete 3-4 working sets: rest as needed between movements and rounds.
8-10 Behind the neck snatch grip strict press
8-10 DB or KB Seal rows @3,0,1,1 (put a bench up on 2 x 12″ boxes)
15-20/side Standing KB Cross Chop
by 604athleticsrebuild | Jun 5, 2026 | WOD
WARM UP – MOBILITY
400m run + Dynamic hip and shoulder rotations / activations / stretches
Review + Warm-up: Burpee, Push-up, Walking lunge, Air squat
WOD A
* Hero WOD “Bert” 1/2 reps*
For time:
25 burpees
400-m run
50 push-ups
400-m run
75 walking lunges
400-m run
100 squats
400-m run
75 walking lunges
400-m run
50 push-ups
400-m run
25 burpees
—
Rx+ Athletes: If you feel like spicing this bodyweight workout up, you could wear a weight vest if you have one.
COOL DOWN
3-5 min aerobic cool down flush
Roll, Stretch, Mobilize, and/or Work on a weakness
by 604athleticsrebuild | Jun 4, 2026 | WOD
WARM UP – MOBILITY
2 rounds 60-90s Rowing + Dynamic lower body + core warm-ups
Green band P-chain, squat opener, front rack streches
Review / Warm-up: Deadlift, Front squat, Halting clean
WOD A
Every 2:30 x 6 sets:
Halting squat clean x 2 (Pause at or just below the knees for 2s on both reps)
You may drop and reset between lifts
65%, 70%, 75%, 3 @80-85% of max clean – no failed or sloppy reps
Or, build as needed to 3 heavy but quality / repeatable sets.
*Halting Clean x 2*
Pause at the knee for 2s on each rep
WOD B
4-5 mins to warm-up / build, then:
Every 60s x 10 sets: 1 Dynamic effort deadlift (65-70%)
– explosive intent on every rep.
– experienced athletes may add a banded tension as long as bar speed is maintained
– focus on perfect deadlift mechanics and keeping the bar speed high especially past the knees.
*Deadlift x 1*
WOD C
Row 500m for time (2 heats)
– Warm-up with a 30-45s building to sprint speed then;
– Set up rowers for 500m countdown so you get a real time.
*500 Meter Row*
500 meter row for time
ACCESSORY
2-3 rounds:
8-10 Single leg RDL’s (Hold 1 DB/KB in opposite had from working leg)
15-20 GHD Sit-ups
15-20 Banded face pulls
by 604athleticsrebuild | Jun 3, 2026 | WOD
WARM UP – MOBILITY
Dynamic shoulder & thoracic rotations + activations
Green band overhead + front rack stretches
WOD A
June Skill: Split jerk
Review Split jerk foot work / landing position + jump and land drills
Tech: Split press & Tall Jerks
Then;
Every 90s x 8 sets:
Sets 1-4: 5 Split press (Build to a moderate-heavy set)
Sets 5-8: 3 Tall jerks (Build as needed, but focus on mechanics, speed, and pushing under the bar)
*Split Press x 5*
*Tall Jerk x 3*
WOD B
*TTB + HSPU Endurance*
Complete 2 rounds for total reps combined: (15 mins)
EMOM x 3: 1 unbroken set of toes to bar
– 1 min rest –
EMOM x 3: 1 unbroken set of strict handstand push-up
– 1 min rest –
—
Pace across the “3 x EMOM” sets each for the best combined total (don’t max out on the first set)
Start on either station and complete the 3 min EMOM there before switching to the next.
ACCESSORY
3 rounds: rest as needed
12-15 Incline dumbbell bench press
16-20 Alt. Front & Side delt raises
15-20 Straight leg raise + hip lift off bench
by 604athleticsrebuild | Jun 2, 2026 | WOD
WARM UP – MOBILITY
Dynamic joint warm-up and stretch out (hips, squat, pecs, etc.)
Review/Tech: 4 WOD movements and complete a warm-up set or ~30s of each
WOD A
*TABATA’ROX*
Complete 8 rounds of: 40s work + 20s rest at each movement, 2 min rest between stations (38 mins total)
1) Row (Cals)
2) Wallballs (20/14 – 10/9ft)
3) Ski Erg (Cals)
4) Burpee to Plate
—
Score is the combined lowest reps performed in one 40s interval for each movement.
Start on any station and rotate in order.
Aim for a hard but consistent output on each 40s work interval so you don’t have a drastic fall off through the 8 sets.
*Rx Plus option: 30/20lb wallball*
(Last completed, Aug 5th, 2025)
ACCESSORY
3 rounds:
8-10 Side plank hip raise + 15-20s Side plank hold/side
100m Single arm farmers carry (50m/hand)
– rest 60s –
