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WODs

  • Tracks
  • Solace CrossFit Performance
  • Solace Barbell Club
  • Solace CrossFit Competition
  • Solace Endurance
Sun Mon Tue Wed Thu Fri Sat

Apr | 1

  • AMRAP 5 mins: 1 Round Cindies and Assault Bike Calories
  • AMRAP 5 mins: 1 Round Cindies and Ski Erg Calories
  • AMRAP 5 mins: 1 Round Cindies and Row Calories
  • AMRAP 5 mins: 1 Round Cindies and 200 m
  • Overhead Squat : 4x4 at 60% 1RM
  • 2 Snatch Balance+2 Overhead Squat : 1 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 80%, 1 @ 80%, 1 @ 80%, 1 @ 80%, 1 @ 80%
  • Split Jerk : 4x4 at 50% 1RM

2

  • Power Clean 3x5, rest 2 mins
  • Every 1 min for 10 mins: Power Cleans and Handstand Push-ups
  • 2 Power Clean + 3 Push Press : 5x1 at 60% 1RM
  • 1 Power Clean + 1 Hang Clean + 2 Jerk : 4x1 at 70% 1RM
  • Shankle Complex : 1 Rep Max

3

  • AMRAP 20 mins: Strict Pull-ups, Box Jump Overs, Row Calories and Walking Lunges
  • Front Squat : 3x5 at 72% 1RM, rest 2 mins
  • Front Racked Barbell Box Step Up 3x8, rest 1 min
  • Endurance Class #7 3 RFT: Assault Bike Calories, Ski Ergs and Rows

4

  • Push Press 3x5, rest 2 mins
  • AMRAP 13 mins: Jerks, Double Unders, Jerks and 10 more
  • Muscle Snatch : 3x4 at 50% 1RM
  • Snatch: No Hook, No Feet : 3 Rep Max
  • Snatch : 1 Rep Max
  • Snatch Grip Halting Deadlift (Below Waist) : 3x3 at 105% 1RM

5

  • Overhead Squat 3x5, rest 2 mins
  • FT: Power Snatches, Box Jumps, Power Snatches and 15 more
  • Deficit Single Leg Barbell Deadlift 3x10, rest 1 min
  • Glute Ham Raises : 3x8, rest 1 min
  • Endurance Class #8 Ski Erg : 3x 750 m , rest 2 mins

6

  • Deadlift 3x5, rest 2 mins
  • Alt EMOM 18 mins: Ski Ergs, Assault Bikes and Deadlift + Burpees
  • Weighted Pull-up : 5x8, rest 2 mins

7

  • Bulgarian Split Squat 3x10, rest 1 min
  • AMRAP 14 mins: Wall Balls, Row Calories, Dumbbell Snatches and Chest-to-bar Pull-ups
  • Hang Power Snatch : 5x5 at 70% 1RM
  • Snatch Balance : 4x3 at 85% 1RM
  • Slow Pull Snatch : 3x3 at 100% 1RM
  • 3 Snatch Grip Behind Neck Push Press+3 Overhead Squat : 3x1 at 60% 1RM
  • Back Squat : 3x5 at 72% 1RM, rest 2 mins
  • Bench Press 3x10, rest 2 mins

8

  • AMRAP 20 mins: Sled Pushes, Battle Ropes, Assault Bike Calories and 2 more
  • Push Press : 4x4 at 60% 1RM
  • Power Jerk : 4x3 at 80% 1RM
  • Split Jerk 3-2-2-1-1-1

9

  • Every 1 min for 10 mins: Bar Muscle-ups and Hang Power Snatches
  • Power Snatch : 3x5 at 73% 1RM, rest 2 mins
  • Box Jump (20 In.)s : 1x10
  • Box Jump (24 In.)s : 1x10
  • Box Jump (30 in.)s : 1x10
  • Box Jump : Max Height
  • Single Leg Single Jumps : 3x10
  • Hurdle Jump : 3x10

10

  • AMRAP 20 mins: Toes-to-bars, Burpees and Single Dumbbell Hang Clean & Jerks
  • Front Squat : 3x5 at 75% 1RM, rest 2:30
  • Front Racked Barbell Box Step Up 3x10, rest 1 min
  • Endurance Class #9 Row : 250/500/750/1000/750/500/250 m, rest 1 min

11

  • Press : 3x5 at 73% 1RM, rest 2 mins
  • Alt EMOM 15 mins: Hand Stand Push Up + Dual Kettle Bell Swings, Assault Bike Calories and Double Unders
  • 3 Snatch Grip Behind Neck Push Press+3 Overhead Squat : 1 @ 30%, 1 @ 30%, 1 @ 50%, 1 @ 50%, 1 @ 60%, 1 @ 60%
  • 2 Snatch Grip Push Press + 1 Snatch Balance + 2 Overhead Squat : 1 @ 70%, 1 @ 70%, 1 @ 70%, 1 @ 75%, 1 @ 75%
  • Snatch Balance : 3 @ 80%, 3 @ 85%, 3 @ 90%
  • Deficit Single Leg Barbell Deadlift 3x10, rest 1 min

12

  • Back Squat : 3x5 at 73% 1RM, rest 2 mins
  • Team of Two Jackie
  • Glute Ham Raises : 4x5, rest 1 min
  • Endurance Class #10 "Death By" - Assault Bike (Calories)s : 2 reps + 2 reps / 1 min
  • Endurance Class #10 "Death By" - Ski Erg (Calories)s : 2 reps + 2 reps / 1 min

13

  • Sumo Deadlift : 3x5 at 73% 1RM, rest 2 mins
  • Midline Mashup Alt EMOM 12 mins: GHD Sit-ups, Box Jumps, Ski Erg Calories and Toes-to-bars
  • Weighted Pull-up : 5x8, rest 2 mins

14

  • Abbate
  • Hang Power Clean + Push Press : 3x3 at 60% 1RM
  • 1 Power Clean + 3 Push Press : 1 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 80%, 1 @ 80%
  • Every 1 min for 8 mins: Clean & Jerk
  • Press In Split : 3x8 at 30% 1RM
  • Overhead Squat 3x5, rest 2 mins
  • Bulgarian Split Squat 3x10, rest 1 min

15

  • Snatch Pull + Power Snatch : 2-2-2-2-2, rest 1 min
  • Every 1 min for 5 mins: Row Calories
  • Every 1 min for 5 mins: Ski Erg Calories
  • Every 1 min for 5 mins: Assault Bike Calories
  • Hip Snatch : 3x4 at 50% 1RM
  • 3 Position Snatch : 6x1 at 70% 1RM
  • Paused Snatch Pull : 3x5 at 85% 1RM
  • Back Extensions : 3x10

16

  • Power Clean : 3x5 at 75% 1RM, rest 2 mins
  • Every 1 min for 10 mins: Chest-to-bar Pull-ups and Jerks
  • Tall Clean 3x5
  • Clean + Floating Pull + Hang Clean : 6x1 at 75% 1RM
  • Front Squat : 4x3 at 100% 1RM
  • "Death By" - Front Rack Hold : 100% 1RM + 40 lbs / 1 min

17

  • FT: 10x Toes-to-bars, Hand Release Push-Ups and Hang Squat Cleans...
  • Endurance Class #11 Chipper: Row Calories, Air Squats, AbMat Sit-ups and 17 more

18

  • Push Press : 3x5 at 75% 1RM, rest 2 mins
  • Alt EMOM 12 mins: Ski Ergs and Kettlebell Swing (American)s
  • Overhead Squat : 3x3 at 75% 1RM
  • Squat Jerk : 3x4 at 70% 1RM
  • Split Jerk : 4 @ 70%, 4 @ 75%, 4 @ 75%, 3 @ 80%, 3 @ 80%
  • Snatch Balance : 3x4 at 60% 1RM

19

  • Front Squat : 3x5 at 75% 1RM, rest 2 mins
  • 10 RFT: Hang Power Cleans, Front Squats and Box Jump Overs
  • Deficit Single Leg Barbell Deadlift 3x10, rest 1 min
  • Glute Ham Raises : 5x5
  • Endurance Class #12 Row 5 km TT

20

  • Deadlift : 3x5 at 75% 1RM, rest 2 mins
  • 10 RFT: Deadlifts and Handstand Push-ups

21

  • "Spicy Meatballs" FT: Power Snatches, Bar Facing Burpees, Power Snatches and 15 more
  • Hang Power Snatch + Power Snatch : 1 Rep Max

22

  • AMRAP 26 mins: 1600 m, Power Cleans, 800 m and 3 more

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May | 1

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