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WODs

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

27

  • Pull Up Progressions : 5x8, rest 1 min
  • “Unleash the Dragging” AMRAP 25 mins: Sandbag Carries, Single Arm KB Overhead Carries, Sandbag Bear Crawl Drags and 2 more
  • Pause Overhead Squat : 1 Rep Max
  • 1 Hip Snatch + 1 Snatch Balance + 3 Overhead Squat : 4x1 at 70% 1RM
  • Snatch With No Foot Movement : 6x3 at 75% 1RM
  • Floating Snatch Pull : 4x5 at 85% 1RM

28

  • Murph

29

  • Sumo Deadlift : 1 Rep Max
  • AMRAP 7 mins: Deadlifts and Box Jumps
  • Bulgarian Split Squat 3x10, rest 1 min
  • Weighted Hip Extension 3x12, rest 1 min
  • Endurance Class #23 Murph

30

  • Banded Push Press : 9x3 at 60% 1RM, rest 45 secs
  • 3 RFT: 400 m and Hang Power Cleans
  • No Foot Hip Snatch : 3x4
  • No Foot Hang Snatch : 3 @ 50%, 3 @ 60%, 3 @ 70%, 3 @ 70%, 3 @ 70%, 3 @ 70%, 3 @ 70%, 3 @ 70%
  • Hang Snatch High Pull : 3x5 at 85% 1RM
  • 3 Snatch Deadlift To Knee + 1 Halting Snatch Deadlift : 3x1 at 95% 1RM
  • Single Arm Press : 3x10, rest 1 min
  • T Bar Row 3x10, rest 1 min

31

  • Chipper: Burpees, Rows, Kettlebell Swings and 6 more
  • Handstand Walk : 5x 35 ft, rest 1 min
  • Jerk Recovery : 3 @ 80%, 3 @ 85%, 3 @ 90%, 3 @ 95%, 3 @ 90%
  • Endurance Class #24 4x RFT: Double Unders, Assault Bike Calories and Double Unders

Jun | 1

  • Banded Front Squat : 10x2 at 60% 1RM, rest 45 secs
  • AMRAP 10 mins: Overhead Squats, Ring Dips and Double Unders
  • Dumbbell Back Lunge & Press : 3x8
  • Press In Split 3x5
  • Heaving Jerk : 3x4 at 40% 1RM
  • Jerk : 4 @ 50%, 4 @ 60%, 4 @ 70%, 4 @ 70%, 4 @ 70%, 4 @ 70%, 4 @ 70%
  • Tall Clean : 3 @ 50%, 3 @ 55%, 3 @ 60%, 3 @ 65%, 3 @ 60%, rest 2 mins
  • Every 2 mins for 10 mins: Front Rack Hold
  • Dumbbell Overhead Walking Lunge : 16-16-16, rest 1 min

2

  • Floor Press : 1 Rep Max
  • "Death By" - Pull-ups : 1 rep + 1 rep / 1 min
  • Hang Power Clean : 30 Reps for Time
  • Tall Clean : 5 @ 30%, 5 @ 30%, 5 @ 30%, 5 @ 50%, 5 @ 50%
  • 1 No Foot Clean + 2 No Foot Hang Clean : 1 @ 55%, 1 @ 65%, 1 @ 75%, 1 @ 75%, 1 @ 75%, 1 @ 75%, 1 @ 75%
  • Front Squat : 4x3 at 100% 1RM
  • Banded Deadlift : 8x1 at 60% 1RM, rest 15 secs
  • 2 Jerk Drive + 1 Push Press + 1 Push Jerk : 1 @ 65%, 1 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 75%
  • Assault Bike Calories : 50 Reps for Time

3

  • Snatch High Pull + Hang Power Snatch + Overhead Squat 1-1-1-1-1-1-1
  • 2018 CrossFit Games Regional Event 4
  • Box Jump : 1x30
  • Power Clean + Power Jerk : 5x3 at 70% 1RM
  • Floating Clean Pull : 5x3 at 85% 1RM
  • Push Press : 4x4 at 80% 1RM
  • Split Squat : 3x12 at 30% 1RM

4

  • Banded Bench Press : 9x3 at 45% 1RM, rest 30 secs
  • CrossFit Games Open 17.1
  • No Foot Hip Snatch : 3x4
  • No Foot Hang Snatch : 3 @ 50%, 3 @ 60%, 3 @ 70%, 3 @ 75%, 3 @ 75%, 3 @ 75%, 3 @ 75%, 3 @ 75%
  • Hang Snatch High Pull : 3x5 at 90% 1RM
  • 3 Snatch Deadlift To Knee + 1 Halting Snatch Deadlift : 3x1 at 100% 1RM
  • Push Jerk : 5x3 at 80% 1RM
  • Tate Press 15-15-15-15, rest 1 min

5

  • Anderson Front Squat : 1 Rep Max
  • 3 RFT: Toes-to-bars, Row Calories and Front Squats
  • Endurance Class #25 2 RFT: 1 mi and Sit-ups

6

  • 4 RFT: Power Snatches, Wall Balls, Sumo Deadlift High-pulls and 400 m
  • Dumbbell Back Lunge & Press : 3x8
  • Press In Split 3x5
  • Jerk : 4 @ 60%, 4 @ 70%, 4 @ 75%, 4 @ 75%, 4 @ 75%, 4 @ 75%
  • Jerk Recovery 2-2-2

7

  • Strict Press : 3 Rep Max
  • Alt EMOM 15 mins: Handstand Push-ups, Ski Erg Calories, Kettlebell Swing (American)s and Assault Bike Calories
  • Endurance Class #26 Row : 10x 200 m, rest 1:30

8

  • Back Squat : 12x2 at 75% 1RM, rest 30 secs
  • Every 2 mins for 10 mins: Hang Squat Cleans, Double Unders, Hang Squat Cleans and Double Unders
  • Tall Clean + Press In Split : 3x5
  • 2 No Foot Clean + 3 Push Press : 3x1 at 70% 1RM
  • 2 No Foot Clean + 1 Jerk : 4x1 at 75% 1RM
  • Floating Clean Pull : 5x3 at 90% 1RM

9

  • Rene
  • Overhead Squat With 3 Sec Pause : 1 Rep Max
  • Snatch Balance : 4x3 at 70% 1RM
  • Power Snatch (From Hip) : 3x5
  • Power Snatch : 6x3 at 70% 1RM

10

  • 5 RFT: Assault Bike Calories, Box Jump Overs, Sandbag Squats and Sandbag Ground-to-shoulders
  • Box Jump : 3x10
  • Sotts Press 5-5-5
  • Power Clean : 5x3 at 70% 1RM
  • 3 Clean Deadlift To Knee + 1 Halting Clean Deadlift : 4x1 at 95% 1RM

11

  • Banded Bench Press : 9x3 at 50% 1RM, rest 30 secs
  • AMRAP 7 mins: Shoulder-to-Overheads, Toes-to-bars, Shoulder-to-Overheads and 8 more
  • Tall Clean 3x5
  • No Foot Power Clean : 3x3 at 75% 1RM
  • 2 Power Clean + 1 Hang Clean : 5x1 at 80% 1RM
  • Front Squat : 3x3 at 110% 1RM

12

  • Deadlift : 1 Rep Max
  • AMRAP 7 mins: Burpees, Deadlifts, Burpees and 17 more
  • Solace Endurance Class #27 4x RFT: Assault Bikes, 400 m and Hand Release Push-ups

13

  • 3 RFT: Rows, Hang Power Snatches, Push Press and 400 m
  • 3x High Hang Snatch High Pulls + 1x Squat Snatch : 4x1 at 60% 1RM
  • No Foot Hang Snatch : 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 80%, 3 @ 80%, 3 @ 80%, 3 @ 80%
  • Hang Snatch High Pull : 3x5 at 105% 1RM

14

  • Weighted Pull-up : 1 Rep Max
  • AMRAP 8 mins: Ski Erg Calories, Pull-ups and Kettlebell Clean & Jerks
  • AMRAP 8 mins: Assault Bike Calories, Wall Balls and Box Jump Overs
  • Solace Endurance Class #28 Row : 10x 2 mins at 110%, rest 30 secs

15

  • Back Squat : 12x2 at 80% 1RM, rest 30 secs
  • AMRAP 7 mins: Deadlifts, Hang Power Cleans and Front Squats

16

  • Bryan's Wheel House AMRAP 20 mins: Double Unders, Toes-to-bars, Double Unders and 5 more
  • Press In Split 5-5-5
  • Split Jerk : 4 @ 60%, 4 @ 70%, 4 @ 75%, 4 @ 80%, 4 @ 80%, 4 @ 80%, 4 @ 80%
  • Jerk Drive : 3x4 at 90% 1RM
  • Push Press : 4x4 at 70% 1RM
  • Split Squat : 3x12 at 30% 1RM

17

  • Sled Push : 8x 40 m at 100%, rest 1 min
  • Alt EMOM 15 mins: Sandbag Cleans, Ski Erg Calories, Dumbbell Burpee Thrusters and 2 more
  • Box Jump : 3x5
  • Box Jump : Max Height
  • Power Snatch : 3 Rep Max
  • Overhead Squat : 4x3 at 100% 1RM

18

  • Banded Bench Press : 9x3 at 55% 1RM, rest 30 secs
  • AMRAP 7 mins: Ring Dips and Row Calories
  • Hang Muscle Snatch (From Hip) : 3x5 at 50% 1RM, rest 30 secs
  • Hang Snatch : 3 Rep Max
  • Snatch Deadlift To Knee + Snatch Deadlift + Snatch Pull : 5x3 at 95% 1RM
  • Jerk Recovery : 5x3 at 80% 1RM

19

  • Back Squat (Chains) : 1 Rep Max
  • AMRAP 10 mins: Toes-to-bars, Dumbbell Power Cleans and Dumbbell Front Rack Lunges
  • TAP Every 1 min for 7 mins: Assault Bike Calories
  • EN1 Recovery Assault Bike : 10 mins at 65%
  • Solace Endurance Class #29 Jerry

20

  • The Admiral
  • Tall Power Clean : 4x5 at 30% 1RM, rest 30 secs
  • Power Clean + Hang Clean + Jerk : 1 Rep Max
  • Clean Deadlift To Knee + Clean Deadlift + Clean Pull : 5x2 at 95% 1RM
  • Power Snatch 3-3-3-3-3, rest 1:30

21

  • Banded Push Press : 1 Rep Max
  • AMRAP 6 mins: Ski Erg Calories and Handstand Push-ups
  • AMRAP 6 mins: Assault Bike Calories and Handstand Push-ups
  • Tate Press : 4x12, rest 1 min
  • Solace Endurance Class #30 Ski Erg : 4x 8 mins at 95%, rest 2 mins

22

  • Back Squat : 6x2 at 85% 1RM, rest 1 min
  • Chipper: 400 m, Dumbbell Shoulder-to-Overheads, Dumbbell Power Cleans and 3 more
  • Every 1:30 for 12 mins: Tuck Ups and Plank Holds

23

  • Bradshaw
  • Snatch High Pull : 3 @ 50%, 3 @ 60%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 85%, 3 @ 90%, rest 1:30
  • Snatch Pull + Snatch + Overhead Squat : 1 Rep Max
  • AMReps 15 mins: Snatch High Pull + Snatch + Snatch Balance

24

  • Tall Clean : 3 Rep Max
  • AMRAP 12 mins: 400 m and Hang Cleans
  • Every 2 mins for 10 mins: Front Rack Hold
  • Hang Power Clean : 5x5 at 75% 1RM
  • Hang Clean : 3 @ 75%, 3 @ 80%, 3 @ 85%
  • Front Squat : 3x3 at 90% 1RM

25

  • Split Jerk : 4x4 at 60% 1RM
  • Every 1 min for 10 mins: Power Clean + Power Jerk
  • Every 1 min for 10 mins: Power Clean & Split Jerk
  • Every 1 min for 10 mins: Clean & Split Jerk

26

  • Midline Mayhem AMRAP 8 mins: Toes-to-bars and Burpees

27

  • Jerk : 5 Rep Max
  • Jerk : 3 Rep Max
  • Jerk : 1 Rep Max
  • Every 1 min for 8 mins: Jerk

28

29

30

  • Hip Snatch : 4x4, rest 45 secs
  • Snatch : 4 @ 50%, 4 @ 60%, 3 @ 70%, 3 @ 70%, 3 @ 75%, 3 @ 75%, 3 @ 75%, rest 1:30
  • Snatch Pull : 3x5 at 85% 1RM
  • Snatch Deadlift To Knee + Snatch Deadlift + Snatch Pull : 3x3 at 95% 1RM