Feb 19-25, 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 19

STRENGTH
Push Press, Build to heavy 3 reps
rest as needed
--------------------
3 sets
DB Push Press, 10-15 reps
rest as needed
+
FULL
3 Rounds
In 3 min
5 Push Jerk (155/105#)
7 Front Squats (155/105#)
Plank in the remaining time
Rest 1 min
*time holding plank is score
---------------------
SCALINGS
Push Jerk/DB/KB
Front Squat/DB/KB
--------------------
BODYWEIGHT
3 Rounds
In 3 min
15 Jumping Jacks
21 Squats
Plank in the remaining time
Rest 1 min
*time holding plank is score


TUESDAY FEB 20

STRENGTH
Back Squat, Build to heavy 3 reps
rest as needed
--------------------
3 sets
Goblet Squat, 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 21

FULL
4 Rounds
1:30 Work/ 0:30 rest
8 Thrusters (135/95) -> AMRAP Burpees
8 Overhead Lunges (135/95) -> AMRAP Push-ups
8 Power Cleans (135/95) -> AMRAP Sit-ups
Rest 3 min
*score is combined reps of Burpees, Push-ups, and Sit-ups per round
--------------------
SCALINGS
Thrusters/DB/KB
Overhead Lunge/DB/KB/1DB/1KB
Power Clean/DB/KB
--------------------
BODYWEIGHT
4 Rounds
1:30 Work/ 0:30 rest
12 Squats -> AMRAP Burpees
12 Lunges -> AMRAP Push-ups
12 Russian Twists (L+R=1) -> AMRAP Sit-ups
Rest 3 min
*score is combined reps of Burpees, Push-ups, and Sit-ups per round


THURSDAY FEB 22

STRENGTH
4 sets
Deadlift, 3 reps, Across
rest as needed
--------------------
3 sets
DB Deadlift, 10-15 reps
rest as needed
+
FULL
3 Rounds
14 KB Swings (53/35#)
7 Burpees over KB
14 Handstand Push-ups
Rest 3 min
2 Rounds
14 KB Swings
7 Burpees over KB
14 Handstand Push-ups
Rest 2 min
1 Rounds
14 KB Swings
7 Burpees over KB
14 Handstand Push-ups
--------------------
SCALINGS
KB Swings/Goblet Squat
Burpee over KB/Burpee over Implement
HSPU/DB Push Press/KB Push Press
--------------------
BODYWEIGHT
3 Rounds
7 Squat Jumps
7 Burpees
3 Inchworms/3 Wall-walks
Rest 3 min
2 Rounds
7 Squat Jumps
7 Burpees
Inchworms/3 Wall-walks
Rest 2 min
1 Rounds
7 Squat Jumps
7 Burpees
Inchworms/3 Wall-walks


FRIDAY FEB 23

STRENGTH
3 sets
Bench Press, Build to heavy set of 5
rest as needed
--------------------
3 sets
DB Bench/Floor Press, 10-15 reps
rest as needed
+
GunShow
3-5 sets
10 Lateral Raises (light)
10 Seated Shoulder Press (moderate)

3-5 sets
6 Bicep Curls (moderate)
Max Bicep Curl (light)
*for the max set, use DBs that are 5-10# lighter than the DBs you used for the set of 6
 **if you get more than 20 reps you need to increase the weight


SATURDAY FEB 24

STRENGTH
Snatch Complex
3 Hang Power Snatch + 3 Squat Snatch + 3 Overhead Squat
Build
+
Clean Complex
3 Hang Power Cleans + 3 Squat Cleans + 3 Jerks + 3 Power Clean and Jerk
Build
+
BootyBurn
3-5 Rounds
10 L Single Leg Deadlift
10 L Reverse Lunges
10 R Single Leg Deadlift
10 R Reverse Lunges
+
Core
3 Rounds
1 min Plank
30 sec R Side Plank
30 sec L Side Plank
rest 30sec - 2 min
*If completed last week, decrease the rest to 1 min this week
*If completed with 1 min rest, go down to 30 seconds rest this week


SUNDAY FEB 25

FULL
30-20-10
DB Thrusters (DB in each hand)
DB Snatch, Alternating (1 DB)
*50/35# DBs
--------------------
SCALINGS
DB Thruster/KB/1 DB/1 KB
DB Snatch/KB
--------------------
BODYWEIGHT
30-20-10
Push-ups
Alternating Jump Lunges

Synergy Garage