Dec 3 - 9, 2018

WEEKLY GARAGE WOD's

SYNERGY GARAGE HOW TO:

Follow along on this blog or on SugarWOD and complete the day's workouts as seen for that day. Some days will have a WOD as well as a BWWOD. The BWWOD or Bodyweight Workout Of the Day is another option to the regular WOD if you are somewhere that you have no equipment. If you do the WOD do not do the WOD. Having said that, feel free to mix and match workouts from different days to "create your own" workout. It is NOT expected that you complete all of the workouts every week. You should have 2-3 rest days per week. 

Each day is accompanied by a video explaining the entire day's workouts, scalings, and any other important information for that day. Each video is broken up into sections allowing you to find the portion you want to watch without having to watch the entire video.


WEEKLY WARM-UP

1 Round
5 Inchworms
10 Arm Circles (each way)
10 Hip Hinge
5 Squat to Stands
THEN
2 Rounds
15-30s L Side Plank
15-30s R Side Plank
10 Squats
5 Push-ups

MONDAY DEC 3

STRENGTH
Build to Heavy
Front Squat, 2 reps
+
FULL

In 3 min
12 Squat Clean (115/85)
24 Handstand Push-up
Max Burpee Over Bar in remaining time
Rest 3 min
In 3 min
9 Squat Clean (135/95)
18 Handstand Push-up
Max Burpee Over Bar in remaining time
Rest 3 min
In 3 min
6 Squat Clean (155/105)
12 Handstand Push-up
Max Burpee Over Bar in remaining time
Rest 3 min
In 3 min
3 Squat Clean (175/115)
6 Handstand Push-up
Max Burpee Over Bar in remaining time

*You should be able to get the cleans done in a minute or less each time. You should also be able to complete the HSPUs in 2 or less sets each time. Burpee reps are your score for each round
---------------------
SCALINGS
Squat Clean/DB Hang Squat Clean/KB Squat Clean
- If you do not have different weights then just use one set of weights and do the first rep scheme (12 Clean/24 HSPU) 4 times (like the bodyweight version).
HSPU/HSPU on Box/Push Press (DB/KB/Barbell)
Burpee Over The Bar/Burpee Over Something
--------------------
BODYWEIGHT
In 3 min
12 Squat Jumps
24 Handstand Push-up/Push-up
Max Burpee Over Something in remaining time
Rest 3 min
x 4


TUESDAY DEC 4

STRENGTH
EMOM for 6 min
5 Touch and Go Squat Snatch @50% of Snatch 1RM
+
Toolbox Part A
6 Rounds Not For Time:
24 Lunges
12 Russian Twists (L+R=1)
6 Press (6/arm if you only have one weight)
3 Burpee (no Jump)

*When doing ToolBox Part A the main goal is to continually move at a nice steady pace. If needed, scale movements or reps in order to achieve this.
+
ToolBox Part B
4 Rounds (Not For Time)
6-10 Left DB Press
6-10 Right DB Press
10-15 Left Step-up
10-15 Right Step-up
10-15 Sit-ups

*Choose weights and reps that you know you can achieve across all rounds. If you complete it with the same weights and reps across all round then the next time you complete this workout increase the weight slightly OR the reps of the movement.
 


WEDNESDAY DEC 5

FULL
18-15-12-9-6-3
Burpee Box Jump Over (30”/24”)
DB Shoulder to Overhead (50/35#)

*use a weight that you can do each set unbroken
--------------------
SCALINGS
Burpee Box Jump Over/Burpee Box Jump/Burpee Step-up/Burpee Jump to Target
DB S2OH/KB/Barbell
--------------------
BODYWEIGHT
25-20-15-10-5
Burpee Jump to Target
Hand Release Push-ups

*Hand Release Push-up - Just lift hands off of the floor when laying on the ground in the bottom of each Push-up


THURSDAY DEC 6

STRENGTH
Snatch
3 sets of 2 reps @80%
3 sets of 1 rep @85%
+
Clean and Jerk
3 sets of 2 reps @80%
3 sets of 1 rep @85%
+
2 sets
Deadlift, 10 reps, across
---------------------
6 sets
DB Deadlift, 15 reps, across


FRIDAY DEC 7

GunShow
Bench Press, 5-4-3-2-1-1 (building)
After each set do:
10 Bicep Curls
10 Supinated Bentover Row

*Do an unbroken set of 5 then do the 10 curls and 10 Bentover Rows. Rest as needed before next set. Increase the Bench Press weight and do a set of 4, then do the curls and Bentover Rows again. And so on.
**Supinated Row is just a Bentover Row with your pals facing up. If you do not have a barbell just use DB or KB and do regular Bentover Rows.
+
BootyBurn
EMOM for 6-12 min
1st - 20-40s Left Glute Bridge Hold
2nd - 20-40s Right Glute Bridge Hold
+
HardCore Abs
3-6 Rounds
15-30s of each, no rest between movements
Front Plank
Left Side Plank
Front Plank
Right Side Plank
Front Plank
Rest as needed between rounds


SATURDAY DEC 8

STRENGTH
Build to heavy
Press, 1 rep
---------------------
6 sets
DB or KB Press, 10-12 reps, across
+
FULL
4 Rounds
12 Handstand Push-ups
12 Chest to Bar Pull-ups
12 Pistols (L+R=2)
---------------------
SCALINGS
HSPU/HSPU on Box/Push Press (DB/KB/Barbell)
C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
Pistols/Pistols on Box/Assisted Pistols/Step-ups
---------------------
BODYWEIGHT
4 Rounds
12 Push-ups/Reverse Push-up
12 Sit-throughs (L+R=1)
12 Lunges/Step-ups (L+R=2)


SUNDAY DEC 9

FULL
AMRAP in 15 min
12 Deadlift (135/95)
9 Dips
6 Front Squat (135/95)
30 Double Unders
--------------------
SCALINGS
Deadlift/DB/KB
Dips/Bench Dips
Front Squat/Goblet Squat with DB or KB
DU/Single Skips
---------------------
BODYWEIGHT
AMRAP in 15 min
12 Plank Rotations (L+R=1)
9 Tricep Push-ups
6 Squats (hold something in your arms)
30 Jumping Jacks

Synergy Garage