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WODs

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

29

  • Press : 4x10 at 65% 1RM, rest 1:30
  • FT: Deadlifts, 400 m, Deadlifts and 3 more
  • 2 Power Snatch + 3 Overhead Squat : 4x1 at 60% 1RM
  • 1 Power Snatch + 2 Snatch Balance : 3x1 at 70% 1RM
  • Snatch + Snatch Balance : 1 Rep Max
  • Snatch + Snatch Balance : 3x1 at 80% 1RM

30

  • AMRAP 20 mins: Toes-to-bars, Lunges, Row Calories and Double Unders
  • Push Press : 4x4 at 50% 1RM
  • Power Jerk : 4x4 at 60% 1RM
  • Split Jerk : 4x4 at 70% 1RM
  • AMReps 12 mins: Push Press + Power Jerk + Split Jerk

31

  • Front Squat : 6x4 at 80% 1RM, rest 2 mins
  • Every 1 min for 8 mins: Dumbbell Thrusters and Box Jump Overs

Aug | 1

  • Deadlift : 4x10 at 65% 1RM, rest 2 mins
  • 2 Hang Power Clean + 2 Hang Clean : 5x1 at 60% 1RM, rest 1:30
  • 3 Behind The Neck Snatch Grip Push Presses + 5 Overhead Squat : 3x1 at 60% 1RM
  • Hip Snatch : 4x4 at 60% 1RM
  • Snatch : 5 Rep Max
  • Snatch : 3 Rep Max
  • Snatch : 1 Rep Max

2

  • AMRAP 12 mins: Ring Muscle Ups, Ski Erg Calories and Overhead Squats
  • AMRAP 12 mins: Assault Bike Calories, Single Arm Dumbbell Push Press and Power Snatches

3

  • Back Squat : 6x4 at 80% 1RM, rest 2 mins
  • Black and Blue 5 RFT: Power Cleans and Burpees

4

  • Morrison
  • Hang Clean High Pull + Hang Power Clean : 4x2 at 60% 1RM
  • Hang Clean Pull + Hang Clean : 3x2 at 70% 1RM
  • Clean Pull + Clean : 1 Rep Max

5

  • Alt EMOM 24 mins: Battle Ropes, Sandbag Over Boxes, Ski Erg Calories and 3 more
  • Press 3x5
  • Press In Split : 3x5 at 30% 1RM
  • Back Lunge & Press : 3x5 at 40% 1RM
  • Split Jerk : 4 @ 60%, 4 @ 70%, 4 @ 75%, 3 @ 80%, 3 @ 85%, 3 @ 70%

6

  • Alt EMOM 24 mins: Row Calories, Ski Erg Calories, Assault Bike Calories and Burpee Box Jump Overs
  • Behind The Neck Snatch Grip Push Press + Snatch Balance : 4x3 at 60% 1RM
  • Snatch High Pull + Power Snatch : 2 @ 60%, 2 @ 60%, 2 @ 70%, 2 @ 70%
  • Power Snatch : 3 Rep Max

7

  • Front Squat : 6x5 at 80% 1RM, rest 3 mins
  • 3-6-9-12: Hang Squat Cleans and Ring Dips
  • Ski Erg 1000 m TT

8

  • Deadlift : 4x8 at 70% 1RM, rest 3 mins
  • Helen
  • Push Press + Power Jerk + Split Jerk : 1 @ 60%, 1 @ 60%, 1 @ 70%, 1 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%
  • 3 RF-ME: Push Press, Power Jerks and Split Jerks
  • Split Squat : 3x10 at 40% 1RM

9

  • AL-Brett Chipper: Ring Muscle Ups, Power Cleans, Ski Erg Calories and 4 more

10

  • Back Squat : 6x5 at 80% 1RM, rest 3 mins
  • Assault Bike Calories : 50 Reps for Time

11

  • DT
  • AMRAP 15 mins: Rows, Single Arm Overhead Carries, Single Arm Overhead Carries and 3 more
  • 2 Snatch High Pull + 1 Power Snatch : 3x1 at 50% 1RM
  • 2 Snatch High Pull + 1 Snatch : 4x1 at 60% 1RM
  • 3 Position Snatch : 1 @ 70%, 1 @ 70%, 1 @ 70%, 1 @ 75%, 1 @ 75%

12

  • Strict Press : 4x8 at 70% 1RM, rest 2 mins
  • Sled Push : 7x 100 m at 110%, rest 2:30
  • Tall Clean + Press In Split : 3x5
  • Hang Clean + Jerk : 4x1 at 60% 1RM
  • Clean & Jerk : 1 @ 60%, 1 @ 70%, 1 @ 75%, 1 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 75%, 1 @ 8...

13

  • 4 RFT: Toes-to-bars, Box Jump Overs, Kettlebell Swing (American)s and Burpees
  • Push Press : 4x4 at 60% 1RM
  • Power Jerk : 4x3 at 70% 1RM
  • Split Jerk : 6x3 at 80% 1RM

14

  • Front Squat : 6x6 at 80% 1RM, rest 3 mins
  • Ski Erg 1000 m TT

15

  • Deadlift : 5x6 at 72% 1RM, rest 2 mins
  • AMRAP 7 mins: Double Unders and Overhead Squats
  • Box Jump : 3x10
  • Box Jump : Max Height
  • Clean Pull + Power Clean : 4x1 at 70% 1RM
  • Clean Pull + Clean : 3x1 at 80% 1RM
  • Clean : 1 Rep Max

16

  • AMRAP 7 mins: Pull-ups, Chest-to-bar Pull-ups and Bar Muscle-ups
  • AMRAP 7 mins: Power Cleans, Power Cleans and Power Cleans
  • AMRAP 7 mins: Kipping Handstand Push Ups, Strict Handstand Push-ups and Handstand Walks

17

  • Back Squat : 6x6 at 80% 1RM, rest 3 mins
  • Row 1000 m TT

18

  • Chipper: Power Snatches, 5 Rounds of Cindies, Power Snatches, 7 and more
  • Muscle Clean + Strict Press : 1 Rep Max
  • Power Clean + Push Press : 1 Rep Max
  • Clean & Jerk : 1 Rep Max

19

  • Strict Press : 5x6 at 75% 1RM, rest 2:30
  • AMRAP 5 mins: Ski Erg Calories and GHD Sit-ups
  • AMRAP 5 mins: Assault Bike Calories and L Sit Holds
  • AMRAP 5 mins: Row Calories and Wall Facing Handstand Holds
  • Snatch Pull + Power Snatch : 4x2 at 60% 1RM
  • Snatch Pull + Snatch : 3x2 at 70% 1RM
  • Overhead Squat : 1x at 1x BW
  • Weighted Plank Hold : 3x Max Hold

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31

Sep | 1