by 604athleticsrebuild | Jun 13, 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 clean + 3 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
*3 Position Power Clean + 3 Jerks*
Perform 1 power clean from the high hang, knees, then floor, then 3 jerks (any style)
You may drop and re-set before the full power clean from the floor.
WOD B
Every 2:30 x 6 sets: Power clean & Jerk x 2 (1.1.)
You may drop and reset between lifts, 5-7s max between lifts
Build from WOD A weight to a heavy but consistent double
Should be heavier that your 2 Power cleans + 2 Jerks from Sunday May 24th
*Power Clean & Jerk x 2*
*2 Power Cleans + 2 Jerks*
2 ‘touch and go’ Power cleans + 2 Jerks
WOD C
In remaining class time, complete 3 working sets of:
1) 2 Halting clean deadlifts + 2 Clean pulls ( Build from WOB B as needed)
2) 12-16 Alt. Top down Double KB Z-press (L seated, double KB press, scale to DBs and or bench seated as needed, hold both KBs overhead to start, then alternate pressing 6-8/arm)
3) 45-60s weighted plank hold
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Rest 30-60s as needed between movements
*2 halting clean deadlift + 2 clean pulls*
2 clean deadlift to mid thigh and hold for 2-3s + 2 clean high pulls
by 604athleticsrebuild | Jun 12, 2026 | WOD
WARM UP – MOBILITY
2 rounds: 200m run + Dynamic joint rotations, activations, & stretches
Tech: Kipping pull-ups + Bar muscle-ups (review jumping BMU and play with getting up to support.
Review dumbbell movements and set up for WOD A.
WOD A
*Crash Out*
Complete AMRAP in 20 mins:
3 Bar muscle-ups (Scale to jumping BMU, or 6 C2B o COB pull-ups)
6 Single arm alternating devil’s press (50/35)
9 Single Dumbbell thruster (50/35) (hold the 2 ends)
12 Box jump overs (24/20 – step down)
200m Run
—
The last run must be completed for the full round to count
COOL DOWN
3-5 min aerobic cool down flush
Roll, Stretch, Mobilize, and/or Work on a weakness
by 604athleticsrebuild | Jun 11, 2026 | WOD
WARM UP – MOBILITY
Dynamic shoulder + thoracic warm-up
Green band overhead + front rack stretches
Barbell tech & warm-up for WOD A
WOD A
Split Jerk skill session:
Warm-up: Split press + Tall jerks (last weeks tech)
Review: Pause jerks (in dip and receiving positions)
—
Every 2 mins x 6 sets: 3 Pause split jerks
– 2-3s pause in the bottom of the dip, and in the receiving/landing position on each rep
– Bars from the rack
– Build as needed, but focus on positions, and speed under the bar. Avoid sloppy or failed reps.
*Pause Split Jerk x 3*
Hold 2-3s in the bottom of the dip, and the receiving position on each rep
WOD B
*Jumpin’ Gymnastics*
Complete 3 rounds for total gymnastics reps (14 mins)
In 90s: 50 Doubleunders + AMRAP Strict Handstand push-ups
– rest 60s –
In 90s: 50 Doubleunders + AMRAP Strict pull-ups
– rest 60s –
—
Partner up as one starts on HSPU, one starts on Pull-ups
Scale DU’s reps down as needed to complete each set under 45s max.
Scale HSPU to Pike or DB push press
Scale PU to banded or ring rows
ACCESSORY
2-3 of each superset:
1) 8-10 Seated low cable rows + 12-15 Cable bar bicep curls
2) 8-10 Incline Dumbbell bench press + 12-15 Dumbbell tricep rollbacks
– short to no rest between + movements
– Rest ~90s between supersets
by 604athleticsrebuild | Jun 10, 2026 | WOD
WARM UP – MOBILITY
Big dynamic joint warm-up and stretch (Hips, Hamstrings, Thoracic, Overhead)
Warm-up/Tech: Hang power snatch, Deadlift, Toes to bar
WOD A
5 mins to warm-up, then:
Every 2:30 x 6 sets: 5, 4, 3, 2, 2, 2 deadlifts
Set 1: 5 @ 70%
Set 2: 4 @ 75%
Set 3: 3 @ 80%
Set 4-6: 2 @ 85-90% Across
– Build to a heavy but repeatable weight for the last 3 sets, no loss of form or mechanics, ~5% heavier than 2 weeks ago 3’s (May 26th), or ~RPE 8-9
*Deadlift x 2*
*Deadlift x 3*
WOD B
*75 Grip Street*
Complete for time:
21 – 18 – 15 – 12 – 9 reps of:
Hang Power Snatch (75/55)
Hand release push-up
Toes to bar
—
Barbell should be “light” today to encourage big unbroken sets on the HPS.
Scale Push-ups and TTB as needed to keep moving with good intensity.
15 min time CAP
ACCESSORY
2-3 rounds: rest as needed
8-10 Cuban rotations
12-15 Banded face pulls
15-20 Banded hip thrusts (set up heavy bands across J-cups in a low rack)
by 604athleticsrebuild | Jun 9, 2026 | WOD
WARM UP – MOBILITY
2 rounds: Dynamic stretches + 200m run
Review + Warm-up the 4 other WOD movements
Review 800m route and set up for WOD A
WOD A
*Run & Fun*
Complete the 4 x 8 min AMRAP’s for total reps/cals combined: (38 min)
1) In 8 mins: Run 800m + AMRAP: Ski Cals
– rest 2 min –
2) In 8 mins: Run 800m + AMRAP: Sandbag walking lunge steps (60/40)
– rest 2 min –
3) In 8 mins: Run 800m + AMRAP: C2 Bike Cals
– rest 2 mins –
4) In 8 mins: Run 800m + AMRAP: 30ft Sled drag* + 30ft Sled push (180/135)
– rest 2 mins –
—
*Drag today is with the straps walking is backwards, not the ropes. 10ft = 1 rep
Scale the runs down so they are under 5 min each time
ACCESSORY
2 rounds: for quality
200m Farmers carry
15-20 V-ups or Tuck-ups
30-40 Russian twists
by 604athleticsrebuild | Jun 8, 2026 | WOD
WARM UP – MOBILITY
Get in to your teams of 3 with similar level athletes ideally (able to share a barbell if possible)
2 rounds: (1 athlete on each station)
60s Row
60s Banded good morning
60s Inchworm, push-up, mountain climbers, down dog, repeat
—
Coach Review: Deadlift, Hang power clean, Push jerk
Teams warm-up to working weight with alternating sets of:
7 DL + 5 HPC + 3 PJ
WOD A
*Row / DT / Burpee – Team WOD*
In teams of 3, complete as many burpees as possible in 30 mins:
Partner 1: Row 500/450m
Partner 2: 1 Round of “DT” + AMRAP Burpee over the bar
Partner 3: Rest
—
Rotate in order every time P1 finishes the row
P2: record # of burpees completed while resting
—
1 Round of DT:
12 Deadlifts
9 Hang power cleans
6 Push jerks
Rx: 155/105
COOL DOWN
Cool down, roll out, stretch, mobilize, and/or work on a weakness
