Mar 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 MAR 5

STRENGTH
3 sets
Back Squat, 5 reps, Across
rest as needed
--------------------
3 sets
Goblet Squat, 10-15 reps
rest as needed
+
FULL
21-15-9
Wallballs (20/14)
Wallball Cleans (20/14)
Wallball Overhead Lunges (20/14)
---------------------
SCALINGS
Wallballs/Thrusters/DB/KB/Barbell
Wallball Cleans/DB/KB/Barbell
Wallball Overhead Lunges/DB/KB/Barbell
--------------------
BODYWEIGHT
21-15-9
Squats
Squat Jumps
Lunges


TUESDAY MAR 6

STRENGTH
Push Jerk, build to heavy 3 reps
rest as needed
--------------------
3 sets
DB Push Jerk, 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 MAR 7

FULL
For Time:
1 Round
30 Hang Power Clean (95/65)
30 cal Row
2 Rounds
20 Hang Power Cleans (95/65)
20 cal Row
3 Rounds
10 Hang Power Cleans (95/65)
10 cal Row
--------------------
SCALINGS
Hang Power Clean/DB/KB
Row/AirBike/30cal(1:30);20cal(1:00);10cal(0:30)
--------------------
BODYWEIGHT
For Time:
1 Round
15 Tuck Jumps
30 Burpees
2 Rounds
10 Tuck Jumps
20 Burpees
3 Rounds
5 Tuck Jumps
10 Burpees


THURSDAY MAR 8

STRENGTH
Deadlift, build to heavy 4 reps
rest as needed
--------------------
3 sets
DB Deadlift, 10-15 reps
rest as needed
+
FULL
12 min AMRAP
8 DB Bench/Floor Press (50/35)
8 Pull-ups
40 Double Unders
--------------------
SCALINGS
DB Bench/KB/Barbell
Pull-ups/Jumping Pull-up/Ring Row/Bentover Row
Double Unders/Single Skips/Jumping Jacks
--------------------
BODYWEIGHT
12 min AMRAP
8 Push-ups
8 V-Snaps
40 Jumping Jacks


FRIDAY MAR 9

STRENGTH
Bench Press, build to heavy 3 reps
rest as needed
--------------------
3 sets
DB Bench/Floor Press, 10-15 reps
rest as needed
+
GunShow
6 sets
10 Seated Double Bicep Curl
THEN
6 sets
10 Seated Overhead Tri Extensions
THEN
3 sets
5 Seated Double Bicep Curl
5 Seated Overhead Tri Extensions
Rest 2 min


SATURDAY MAR 10

STRENGTH
Snatch Complex
Power Snatch, 2 reps
Build
+
Clean Complex
Power Clean, 2 reps
Build
+
BootyBurn
For Time:
100 Squats
50 Lunges
*in order
+
HardCore Abs
4 Rounds
30s Hollow Hold
10 Supermans
Rest 2 min


SUNDAY MAR 11

FULL
6 Rounds
1 Squat Snatch (185/125)
3 Squat Clean (185/125)
--------------------
SCALINGS
Squat Snatch/Power Snatch/DB Power Clean(3/arm)/KB Power Clean(3/arm)
Squat Clean/Power Clean/DB(9reps)/KB(9reps)/Single DB(9reps)/Single KB(9reps)
--------------------
BODYWEIGHT
6 Rounds
10 Mountain Climbers (L+R=1)
10 Plank Hip Touches (L+R=1)
10 Lunge Squats (LLunge+Squat+RLunge+Squat=1)

Synergy Garage