Feb 5-11, 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. 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 - 

Head Side to Side
Head Up and Down
Hugs
Arm Circles
Hip Hinge

3 Rounds
5-10 Squats
5-10 Push-ups
5-10 Sit-ups

MONDAY FEB 5

Back Squat, Build to Heavy set of 5
rest as needed
-------------------
3 sets
Goblet Squat, 10-15 reps
rest as needed
+
FULL
8 min AMRAP
Air Squats
Pull-ups
Push Press (115/75)
2.4.6.8…..
Rest 4 min
Repeat (start back at 2 of each movement)
--------------------
SCALINGS
Pull-ups/Jumping Pull-ups/Ring Rows/Lat Pulldown
Push Press/DB/KB/Press/Push-up
--------------------
BODYWEIGHT
8 min AMRAP
Air Squats
Sit-ups
Inchworms
2.4.6.8……
Rest 4 min
Repeat (start back at 2 of each movement)

TUESDAY FEB 6

3 sets
Pendlay Row, 3 reps *all at the same weight
rest as needed
--------------------
3 sets
Bentover DB Row, 10-15 reps
rest as needed
+
Toolbox Tuesday
AMRAP in 4 min
10 DB Press (20#)
rest 1 min
AMRAP in 4 min
5 Pull-ups
Rest 1 min
1 Max set of HSPU
3 min rest
1 Max set C2B
*Everything done in unbroken sets 

WEDNESDAY FEB 7

FULL
3 Rounds
400m Row
8 T2B
8 Deadlifts (135/95)
--------------------
SCALINGS
Row/Run400m/Bike1000m
T2B/Hanging Knee Raises/V-Snaps/Sit-ups
Deadlift/DB/KB
--------------------
BODYWEIGHT
3 Rounds
400m Run
8 Sit-ups
16 Jumping Jacks

THURSDAY FEB 8

Press, Build to heavy set of 3
rest as needed
--------------------
3 sets
DB Press, 10-15 reps
rest as needed
+
FULL
5 Rounds
10 Burpees
20 Lunges
10 Sit-ups

FRIDAY FEB 9

Deadlift, Build to Heavy set of 5
rest as needed
--------------------
3 sets
DB Deadlift, 10-15 reps
rest as needed
+
Bench Press, Build to Heavy set 2
rest as needed
--------------------
3 sets
DB Bench/Floor Press, 10-15 reps
rest as needed
+
FULL
12 min AMRAP
Buy-in: 72 Thrusters (65/45)
12 T2B
12 Burpees
--------------------
SCALINGS
Thrusters/DB/KB/Front Squat
T2B/Hanging Knee Raises/V-Snaps/Sit-ups
--------------------
BODYWEIGHT
12 min AMRAP
Buy-in: 72 Squats
12 Russian Twists (L+R=2)
12 Burpees
+
GunShow
5 sets
6 Bicep Curls
THEN
5 sets
6 Skull Crushers
THEN
5 sets
6 L Arm Row
6 R Arm Row
Rest as needed between sets
*build to heavy on all movements

SATURDAY FEB 10

Snatch Complex
1 Hang Power Snatch + 2 Power Snatch + 1 Squat Snatch
Build
+
Clean Complex
1 Hang Power Clean + 2 Power Clean + 1 Squat Clean
Build
+
BootyBurn
3 Rounds
10 L Jumping Lunges
10 R Jumping Lunges
10 Squats
20 Walking Lunges
+
Core
3 Rounds
1 min Plank
30 sec R Side Plank
30 sec L Side Plank
rest 2 min

SUNDAY FEB 11

FULL
5 Rounds
3 Power Snatches (135/95)
5 Burpee Box Jump Overs
rest 2 min
5 Rounds
6 Power Cleans (135/95)
5 Burpees Over Bar
rest 2 min
5 Rounds
9 Deadlifts (135/95)
5 Burpees
--------------------
SCALINGS
Snatch/DB Snatch/KB Snatch
BBJO/Burpee Over Implement
Clean/DB Clean/KB Clean/Front Squat/Goblet Squat
Burpee Over Bar/Burpee Over Implement
Deadlift/DB/KB
--------------------
BODYWEIGHT
5 Rounds
3 Squat Jumps
5 Burpees
rest 2 min
5 Rounds
6 Alt. Jump Lunges
5 Burpees
rest 2 min
5 Rounds
9 Mountain Climbers (L+R=1)
5 Burpees

Synergy Garage