Delta square with space

WODs

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

31

  • Alt EMOM 25 mins: Shuttle Sprints, Row Calories, Single Arm Kettlebell Swing (Russian)s and 2 more
  • No Contact Snatch : 4x3 at 70% 1RM
  • Snatch Balance : 4x3 at 85% 1RM
  • Overhead Squat (Bottom Pause) : 3 Rep Max
  • Overhead Squat : 3x3 at 70% 1RM

Jan | 1

  • 3x AMRAP 5 mins: Rows and Burpees
  • Alt EMOM 10 mins: Toes-to-bars and Assault Bike Calories

2

  • Back Squat 6-6-6
  • 5 RFT: Bar Muscle Ups, Shoulder-to-overheads and Double Unders
  • Alt EMOM 10 mins: Strict Chest To Bar Pull-ups and GHD Sit-ups

3

  • Power Clean & Push Jerk : 10xME at 60% 1RM
  • Power Clean & Power Jerk : 1x3 at 70% 1RM
  • Every 2 mins for 20 mins: Power Clean & Push Jerks
  • Hang High Pull : 4x5 at 60% 1RM
  • Snatch High Pull + Muscle Snatch + Overhead Squat : 3x3 at 70% 1RM
  • Torokhtiy Snatch Complex : 1 @ 70%, 1 @ 70%, 1 @ 75%, 1 @ 75%, 1 @ 80%, 1 @ 85%
  • Snatch High Pull : 3x5 at 85% 1RM
  • Deficit Handstand Push-up : 5x6
  • Band Tricep Push Down : 100 Reps for Time

4

  • FT: Toes-to-bars, Box Jump Overs, Double Unders and 6 more

5

  • Deadlift : 1x12 at 70% 1RM
  • AMRAP 13:30: Row Calories, Wall Balls, Deadlifts and 9 more
  • Tall Clean And Jerk 3x3
  • Jerk : 4 @ 30%, 4 @ 30%, 4 @ 50%, 4 @ 60%
  • Clean & Jerk : 1 Rep Max
  • 5 RFT: Ring Muscle Ups and Rows
  • Banded Plank Hold : 5x 30 secs, rest 1 min

6

  • Hang Squat Clean 3-3-3-3-3
  • AMRAP 10 mins: Chest-to-bar Pull-ups, Hang Squat Cleans and Double Unders
  • 3 Snatch Grip Behind Neck Push Press+3 Overhead Squat : 3x3 at 60% 1RM
  • Snatch Balance : 4 @ 70%, 4 @ 70%, 4 @ 75%, 4 @ 75%, 3 @ 80%, 3 @ 85%
  • Snatch Balance : 3 Rep Max
  • Overhead Squat : 3x3 at 90% 1RM
  • Bulgarian Split Squat 3x8

7

  • Bench Press (close grip) 3
  • CrossFit Games Open 13.2
  • Pause Power Jerk : 4x4 at 70% 1RM
  • Clean + Power Jerk : 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 85%
  • Clean Pull : 5x3 at 90% 1RM

8

  • Primer Power Clean 5-5-5-5-5
  • AMRAP 18 mins: Row Calories, Power Cleans, Row Calories and 35 more
  • Rx+ AMRAP 18 mins: Row Calories, Power Cleans, Row Calories and 33 more
  • 3 Snatch Grip Behind Neck Push Press+3 Overhead Squat : 3x3 at 60% 1RM
  • Snatch + 3 Overhead Squat : 1 @ 65%, 1 @ 65%, 1 @ 70%
  • Snatch + Snatch Balance : 4x3 at 75% 1RM
  • Single Arm Press : 3x8, rest 1 min
  • EN1 "Active Recovery" AMRAP 10 mins: Assault Bikes

9

  • Back Squat 4-4-4-4
  • AMRAP 12 mins: Dumbbell Lunges, Toes-to-bars and Overhead Squats

10

  • Banded Strict Press : 3x5 at 50% 1RM
  • AMRAP 12 mins: Strict Handstand Push-ups, Strict Pull-ups and Rows
  • Tall Clean And Jerk : 4x4
  • Power Clean + Clean : 3 @ 60%, 3 @ 60%, 3 @ 65%, 3 @ 70%
  • Floating Clean (2" Off Floor) : 5x3 at 75% 1RM
  • Ring Dips : 3x8, rest 1 min
  • Handstand Hold : 1x 60 secs

11

  • AMRAP 15 mins: Russian Kettlebell Swings, Box Jumps and Burpees
  • Deadlift : 3x8 at 72% 1RM
  • Back Squat 4x4, rest 3 mins

12

  • Thruster : 3 Rep Max
  • Chipper: Thrusters, Pull-ups, Thrusters and 15 more
  • Muscle-ups : 5x5, rest 30 secs
  • EN1 "Active Recovery" AMRAP 12 mins: Rows

13

  • Power Snatch 3-3-3-3-3
  • CrossFit Games Open 11.1 / 14.1
  • Hang Power Snatch : 5x5 at 70% 1RM
  • Floating Snatch (2" Off Floor) : 3x3 at 75% 1RM
  • Snatch Pull : 3x3 at 80% 1RM

14

  • 5 RFT: Wall Walks, Toes-to-bars and Box Jumps
  • Alt EMOM 10 mins: Sit-ups and Plank Holds
  • 1 Squat Clean + 4 Front Squat : 3x1 at 60% 1RM
  • 1 Power Clean + 1 Hang Clean + 3 Front Squat : 3x1 at 70% 1RM
  • 3 Position Clean : 4x1 at 75% 1RM

15

  • Toes-to-bars : 50 Reps for Time
  • 3x AMRAP 5 mins: Wall Balls and Burpees
  • 3 Tall Clean + 5 Front Squat : 4x1 at 50% 1RM
  • 2 Hang Clean + 3 Front Squat : 5x1 at 80% 1RM
  • 1 Pause Front Squat + 3 Front Squat : 4x1 at 85% 1RM
  • EN1 "Active Recovery" AMRAP 13 mins: Assault Bikes

16

  • Back Squat 5x3, rest 3 mins
  • Alt EMOM 12 mins: Dumbbell Lunges, Ski Erg Calories and Double Unders
  • 3 RFT: Air Squats, Push-ups and Row Calories

17

  • Banded Push Press 3x5
  • FT: Power Cleans, Push Press, Power Cleans and 9 more
  • Torokhtiy High Pull : 5x5
  • Snatch Pull : 4x3 at 70% 1RM
  • 2 Hang Snatch High Pull + 1 Hang Squat Snatch : 5x3 at 80% 1RM
  • Snatch Pull + Snatch Pulldown : 5x3 at 85% 1RM
  • Alt EMOM 10 mins: Toes-to-bars and Plank Holds

18

  • AMRAP 21 mins: Row Calories, Toes-to-bars, Burpees and 2 more
  • Back Squat 5x3, rest 3 mins

19

  • 3x AMRAP 6 mins: Power Snatches, Chest-to-bar Pull-ups, Power Snatches and 6 more
  • Handstand Push-ups : 50 Reps for Time
  • EN1 "Active Recovery" AMRAP 13 mins: Rows

20

  • Deadlift : 3x10 at 72% 1RM, rest 2 mins
  • AMRAP 10 mins: Russian Kettlebell Swings and Double Unders
  • Push Press : 5x3 at 60% 1RM
  • Power Jerk : 5x3 at 70% 1RM
  • Split Jerk (Pause) : 5x3 at 80% 1RM
  • Glute Ham Raises : 3x10
  • Ring Dips : 3x10, rest 1 min

21

  • AMRAP 15 mins: Bar Muscle Ups
  • CrossFit Games Open 11.4
  • 3 Behind The Neck Snatch Grip Push Press + 3 Overhead Squat : 3x3 at 60% 1RM
  • High Hang Snatch : 4 @ 70%, 4 @ 70%, 4 @ 75%, 4 @ 75%, 4 @ 75%, 3 @ 80%
  • 2 Hang Snatch + 3 Overhead Squat : 4x1 at 80% 1RM

22

23

24

25

26

27

28

29

30

31

Feb | 1

2

3