Feb 12-18, 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 12

STRENGTH
4 sets
Bench Press, 2 reps, Across
rest as needed
--------------------
4 sets
DB Bench/Floor Press, 10-15 reps
rest as needed
+
FULL
4 Rounds
4 Manmakers
12 Overhead Walking Lunges
*35/20 DB
---------------------
SCALINGS
Manmakers/Knee Push-ups/Weighted Burpee with Burpee/Weighted Burpee
Overhead Walking Lunges/Single DB/Hands on Head/Walking Lunges
--------------------
BODYWEIGHT
4 Rounds
4 Burpee Push-ups
12 Walking Lunges


TUESDAY FEB 13

STRENGTH
Deadlift, Build to heavy 3 reps
rest as needed
--------------------
4 sets
DB Deadlift, 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 Handstand Push-up
3 min rest
1 Max set Chest to Bar
*Everything done in unbroken sets 
--------------------
SCALINGS

DB Press/Bar/KB/Push-ups
Pull-up/Ring Row
HSPU/Strict/Negative/Box/Hold
C2B/Strict/Negative/Pull-up/Ring Row
--------------------
PROGRESSIONS
If you kept the number of reps for each of the Press and the Pull-ups you can increase the reps per set by one or two reps. 
Example: 10 reps of 20# Press -> 12 reps of 20# Press


WEDNESDAY FEB 14

FULL
EMOM
1st -> 1 Round of Cindy (5 Pull-ups+10 Push-ups+15 Squats)
2nd -> Row Cals
Continue until you reach 100-150 calories
Or you can pick an amount of time (16-20min) and accumulate as many calories as possible
--------------------
SCALINGS
Cindy/Ring Rows/Hands Elevated Push-ups/4,8,12 rep Cindy/3,6,9 rep Cindy
Row/Run/Bike
--------------------
BODYWEIGHT
20 min EMOM
1st -> 5 V-Snaps, 10 Push-ups, 15 Squats
2nd -> Run


THURSDAY FEB 15

STRENGTH
Thruster, Build to heavy set of 2
rest as needed
--------------------
3 sets
DB Thruster, 10-15 reps
rest as needed
+
FULL
1 min -> Max Power Cleans (135/95)
2 min -> Max Wallball (20/14)
3 min -> Max Sit-ups
4 min -> Max Burpees
5 min -> Rest
REPEAT
--------------------
SCALINGS
Power Cleans/DB/KB/Wallball Cleans
Wallballs/Light KB/Light DB/Light Barbell
--------------------
BODYWEIGHT
1 min -> Max Squat Jumps
2 min -> Max Jumping Jacks
3 min -> Max Sit-ups
4 min -> Max Burpees
5 min -> Rest


FRIDAY FEB 16

STRENGTH
3 sets
Press, Build to heavy set of 3, Across
rest as needed
--------------------
3 sets
DB Press, 10-15 reps
rest as needed
+
GunShow
2 sets
Down The Rack (Double Bicep Curl)
rest as needed after the first time down the rack
*Start at a weight that you can do 20 reps of. As soon as you can not do any more reps, or you reach 20, then go to the next weight down and do as many reps as you can (cap at 20 reps). Continue to go "Down The Rack" this way until you run out of weights. Yes do the 5 pounders too!
THEN
3 sets
Max Triangle Push-ups
*Push-ups with your hands as close together as you can manage
THEN
3 sets
10 Combo Shoulders (1rep=1 Side Raise + 1 Front Raise)
rest as needed


SATURDAY FEB 17

STRENGTH
Snatch Complex
2 Power Snatch + 1 Snatch Balance(Overhead Squat if you can't do the Snatch Balance)
Build
+
Clean Complex
2 Power Cleans + 1 Jerk
Build
+
BootyBurn
100 Lunges
75 Squats
*Break up however you want
+
Core
3 Rounds
1 min Plank
30 sec R Side Plank
30 sec L Side Plank
rest 2 min
*If completed last week, decrease the rest to 1 min this week


SUNDAY FEB 18

STRENGTH
Front Squat, Build to heavy set of 3
rest as needed
--------------------
3 sets
Goblet Squat, 10-15 reps
rest as needed
+
FULL
10 Rounds
3 Front Squats (use 75% of heaviest Front Squat from today)
30 Double Unders
3 Ring Muscle-ups
--------------------
SCALINGS
Front Squat/Heaviest DB used/KB
Double Unders/Single Skips/Line Hop
Ring Muscle-ups/Bar Muscle-ups/2xChest to Bar/2xPull-ups/2xJumping Pull-ups/2xRing Rows
--------------------
BODYWEIGHT
10 Rounds
30s Glute Bridge
30 Lateral Hops
15 Mountain Climbers

Synergy Garage