WODs

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

29

  • Alt EMOM 14 mins: Clean & Jerks and Ski Erg Calories
  • 3 RFQ: Alternating Dumbbell Bicep Curls, Strict Press, Deficit Push-ups and GHD Sit-ups
  • Jerk Drive : 3-3-3-3-3
  • Power Jerk : 5x3 at 60% 1RM
  • Split Jerk : 5x3 at 70% 1RM
  • Push Press : 5x3 at 80% 1RM

30

  • Front Squat : 10x3 at 85% 1RM
  • 9-6-3-6-9: Thrusters and Pull-ups
  • Hip Snatch 3x4
  • Snatch Pull + Hang Power Snatch + Hang Snatch : 4x1 at 70% 1RM
  • Snatch 5 Reps
  • Snatch : 3x5 at 90% 1RM
  • Floating Snatch Pull : 3x5 at 110% 1RM

Oct | 1

  • AMRAP 12 mins: Power Snatches, Lateral Burpee Over Bars and Double Unders
  • Power Snatch : 1x1

2

  • 4 RFT: Toes-to-bars and Squat Cleans
  • 3 RFQ: Bulgarian Split Squats, V-ups and Db Benches
  • Tall Clean 3x5
  • Clean Pull + Hang Power Clean + Hang Clean : 3x1 at 70% 1RM
  • Clean : 5 Rep Max
  • Clean : 2x5 at 90% 1RM, rest 2 mins
  • Floating Clean Pull : 3x5 at 110% 1RM

3

  • Alt EMOM 25 mins: Ski Erg Calories, Box Jumps, Jumping Alternating Lunges and 2 more

4

  • Squat Snatch : 4x4 at 70% 1RM
  • AMRAP 15 mins: Wall Balls, Single Dumbbell Hang Clean & Jerks and Row Calories

5

  • FT: Pull-ups, Shoulder-to-Overheads, Thrusters and 4 more
  • Thruster : 1x2
  • Press In Split 3x5
  • Push Press + Power Jerk + Split Jerk : 3x1 at 70% 1RM
  • Split Jerk : 5 Rep Max
  • Split Jerk : 2x5 at 90% 1RM
  • Push Press : 3x5 at 70% 1RM

6

  • Alt EMOM 30 mins: Bench Press, Ski Erg Calories, Sandbag Carries and 2 more
  • Hang Power Snatch (From Hip) : 3x4
  • Power Snatch : 3x5 at 70% 1RM
  • Hang Power Clean 3x4
  • Power Clean : 3x5 at 70% 1RM
  • Split Jerk : 4x4 at 60% 1RM

7

  • Back Squat : 1x1
  • Jackie
  • Press In Split 3x5
  • Push Press + Power Jerk + Split Jerk : 3x1 at 70% 1RM
  • Split Jerk : 3 Rep Max
  • Split Jerk : 3x3 at 90% 1RM
  • Push Press : 3x3 at 75% 1RM

8

  • FT: Lateral Burpee Over Bars; 6x Power Cleans and Shoulder-to...
  • FQ: Handstand Walks

9

  • Front Squat : 1x1
  • AMRAP 7 mins: Overhead Squats, Hang Power Snatches and Toes-to-bars
  • Hip Snatch 3x4
  • Snatch Pull + Hang Power Snatch + Hang Snatch : 4x1 at 70% 1RM
  • Snatch : 3 Rep Max
  • Snatch : 2x3 at 90% 1RM
  • Floating Snatch Pull : 3x3 at 110% 1RM

10

  • Chipper: Rows, Double Unders, Air Squats and 4 more

11

  • FT: Open Gyms
  • RX 10 RFT: Ground-to-Overheads and Bar Facing Burpees

12

  • Chipper: Rows, Chest-to-bar Pull-ups, Wall Balls and 2 more
  • Hang Power Snatch (From Hip) : 3x4
  • Power Snatch : 3x3 at 75% 1RM
  • Hang Power Clean 3x4
  • Power Clean : 3x3 at 75% 1RM
  • Split Jerk : 4x4 at 50% 1RM

13

  • Alt EMOM 25 mins: Ski Erg Calories, Double Unders, Double Kettlebell Farmers Holds and 2 more
  • Tall Clean 3x5
  • Clean Pull + Hang Power Clean + Hang Clean : 3x1 at 70% 1RM
  • Clean : 3 Rep Max
  • Clean : 2x3 at 90% 1RM
  • Clean Pull : 3x3 at 110% 1RM

14

  • Back Squat : 3x6 at 75% 1RM
  • AMRAP 10 mins: Alternating Dumbbell Squat Snatches, Chest-to-bar Pull-ups and Row Calories
  • Hang Power Snatch (From Hip) : 3x4
  • Power Snatch : 3x2 at 80% 1RM
  • Hang Power Clean 3x4
  • Power Clean : 3x2 at 80% 1RM
  • Split Jerk : 4x4 at 50% 1RM

15

  • AMReps 15 mins: Pistols (Alternating Legs)s
  • 4 RFT: Hang Power Cleans, Double Unders and Handstand Push-ups

16

  • Front Squat : 3x6 at 75% 1RM
  • Chipper: Rows, Wall Balls, Kettlebell Swings and 3 more
  • Press In Split 3x5
  • Push Press + Power Jerk + Split Jerk : 3x1 at 70% 1RM
  • Split Jerk : 2 Rep Max
  • 3 Front Squat + Jerk : 2x1 at 90% 1RM
  • Push Press : 3x2 at 80% 1RM

17

  • Alt EMOM 25 mins: Ski Erg Calories, Clean & Jerks, Air Squats and 2 more

18

19

  • Tall Clean 3x5
  • Clean Pull + Hang Power Clean + Hang Clean : 3x1 at 70% 1RM
  • Clean : 2 Rep Max
  • Clean : 2x2 at 90% 1RM
  • Floating Clean Pull : 3x2 at 110% 1RM

20

  • Hip Snatch 3x4
  • Snatch Pull + Hang Power Snatch + Hang Snatch : 4x1 at 70% 1RM
  • Snatch : 2 Rep Max
  • Snatch : 2x2 at 90% 1RM
  • Floating Snatch Pull : 3x2 at 110% 1RM

21

  • Snatch : 3x1 at 90% 1RM
  • Clean & Jerk : 3x1 at 88% 1RM

22

23

  • Snatch : 1 Rep Max
  • Clean & Jerk : 1 Rep Max

24

25

26

  • Snatch : 1 Rep Max
  • Clean & Jerk : 1 Rep Max

27

  • Snatch : 1 Rep Max
  • Clean & Jerk : 1 Rep Max

28

  • Snatch : 1 Rep Max

29

30

  • Power Snatch : 1 @ 60%, 1 @ 60%, 1 @ 60%, 1 @ 60%, 1 @ 70%, 1 @ 70%
  • Power Clean + Power Jerk : 1 @ 60%, 1 @ 60%, 1 @ 60%, 1 @ 70%, 1 @ 70%

31

Nov | 1

2

  • Snatch : 1 Rep Max
  • Clean & Jerk : 1 Rep Max