Feb 26-Mar 4, 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 26

STRENGTH
3 sets
Push Press, 3 reps, Across
rest as needed
--------------------
3 sets
DB Push Press, 10-15 reps
rest as needed
+
4 Rounds
12 Deadlift (95/65)
6 Power Snatch (95/65)
12 Pull-ups
---------------------
SCALINGS
Deadlift/DB/KB
Snatch/DB(6/arm)/KB(6/arm)
Pull-up/Jumping Pull-up/Ring Row/Bent-over Row
--------------------
BODYWEIGHT
4 Rounds
12 Mountain Climbers (L+R=1)
6 Floor Wipers (L+R=1)
12 V-Snaps


TUESDAY FEB 27

STRENGTH
3 sets
Deadlift, 5 reps, Across
rest as needed
--------------------
3 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/Bentover Row/Strict Sit-ups
HSPU/Strict/Negative/Box/Hold
C2B/Strict/Negative/Pull-up/Ring Row/Bentover Row/Sit-ups
--------------------
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 28

FULL
5 Rounds
5 Overhead Squat (155/105)
10 Sit-ups
10 Push-ups
10 Lunges
--------------------
SCALINGS
Overhead Squat/Front Squat/Back Squat/Goblet Squat
--------------------
BODYWEIGHT
5 Rounds
15 Squat Jumps
10 Sit-ups
10 Push-ups
10 Lunges


THURSDAY MAR 1

STRENGTH
3 sets
Front Squat, 3 reps, Across
rest as needed
--------------------
3 sets
Goblet Squat, 10-15 reps
rest as needed
+
FULL
2 Rounds
15 Clean and Jerks (135/95)
15 Box Jumps (24"/20")
*each 8 min AMRAP scored individually
--------------------
SCALINGS
Clean and Jerk/DB/KB
Box Jump/Step-up
--------------------
BODYWEIGHT
2 Rounds
15 Burpees
15 Jump to a Target
*each 8 min AMRAP scored individually


FRIDAY MAR 2

STRENGTH
3 sets
Bench Press, 5 reps, Across
rest as needed
--------------------
3 sets
DB Bench/Floor Press, 10-15 reps
rest as needed
+
GunShow
10 Double Bicep Curls
10 Skull Crushers
*rest as needed
*build to heavy

Rest 5 min

5 min AMRAP
5 Doble Bicep Curls
5 Skull Crushers
*use heaviest weights from the first part


SATURDAY MAR 3

STRENGTH
Snatch Complex
2 Hang Power Snatch + 1 Squat Snatch
Build
+
Clean Complex
2 Hang Power Cleans + 1 Squat Cleans
Build
+
BootyBurn
3-4 Rounds
10 L Glute Bridge
10 R Glute Bridge
30 Alternating Jump Lunges
+
HardCore Abs
3 Rounds
1 min Plank
30 sec R Side Plank
30 sec L Side Plank
2min rest - no rest
*If completed with 2 min rest, decrease the rest to 1 min this week
*If completed with 1 min rest, go down to 30 seconds rest this week
*If completed with 30 seconds rest, go down to no rest this week


SUNDAY MAR 4

FULL
2 Rounds
8 min AMRAP
8 Thrusters (95/65#)
8 Burpees Over Bar
rest 4 min
*each round is an 8 min AMRAP (work 8min/rest 4 min/work 8 min)
*each round is scored individually
--------------------
SCALINGS
Thruster/DB/KB/1 DB/1 KB
Burpees Over Bar/Burpee Over Implement
--------------------
BODYWEIGHT
2 Rounds
8 min AMRAP
16 Side Lunges (L+R=2)
8 Burpees
*each round is an 8 min AMRAP (work 8min/rest 4 min/work 8 min)
*each round is scored individually

Synergy Garage