Mar 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 MAR 12

STRENGTH
Clean to Thruster, build to heavy 1 rep
rest as needed
--------------------
3 sets
DB Clean to Thrusters, 5-8 reps
rest as needed
+
FULL
2-4-6-8-10-12-10-8-6-4-2
Clean to Thruster (95/65)
Burpee over Bar
---------------------
SCALINGS
Clean to Thruster/DB/KB
Burpee over Bar/Burpee over Implement
--------------------
BODYWEIGHT
2-4-6-8-10-12-10-8-6-4-2
Squat Jump Knee Tuck
Burpees


TUESDAY MAR 13

STRENGTH
4 sets
Bench Press, 3 reps, Across
rest as needed
--------------------
3 sets
DB Bench/Floor Press, 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 14

FULL
15 Rounds
7 Dips
11 Goblet Squats (53/35)
--------------------
SCALINGS
Dips/Between Box/Bench
Goblet Squat/DB/Light Front Squat
--------------------
BODYWEIGHT
15 Rounds
7 Tricep Push-ups
11 Squats


THURSDAY MAR 15

STRENGTH
4 sets
Deadlift, 4 reps, Across
rest as needed
--------------------
4 sets
DB Deadlift, 10-15 reps
rest as needed
+
FULL
21-15-9
KB Swing (53/35)/DB Hang Snatch (50/35)
C2B
Rest Half Working Time
12-9-6
KB Swing (53/35)/DB Hang Snatch (50/35)
C2B
--------------------
SCALINGS
C2B/Pull-ups/Jumping/Ring Row/Bentover Row
--------------------
BODYWEIGHT
21-15-9
Jump to Target
Mountain Climbers (L+R=1)
Rest Half Working Time
12-9-6
Jump to Target
Mountain Climbers


FRIDAY MAR 16

STRENGTH
3 sets
Pendlay Row, 3 reps, Across
rest as needed
--------------------
3 sets
DB Pendlay Row, 10-15 reps
rest as needed
+
4 sets
Push Jerk, 3 reps, Across
rest as needed
--------------------
4 sets
DB Push Jerk, 10-15 reps
rest as needed
+
GunShow
In 10 min:
Work up to heavy 5 Curl to Press
Rest 5 min
5 min AMRAP
Curl to Press (use heaviest weight from above)


SATURDAY MAR 17

STRENGTH
Snatch Complex
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
Build
+
Clean Complex
1 Power Clean + 1 Squat Clean + 1 Jerk
Build
+
BootyBurn
3 Rounds
3 min AMRAP
Lunge Squat (LLunge + Squat + RLunge + Squat = 1)
Rest 1 min
+
HardCore Abs
4 Rounds
30s Hollow Hold
10 Supermans
Rest 1:30 - 2 min


SUNDAY MAR 18

FULL
For time:
10 Squat Cleans (135/95)
20 DB/KB Overhead Walking Lunges (50/35)
8 Squat Cleans (155/105)
16 DB/KB Overhead Walking Lunges (50/35)
6 Squat Cleans (185/135)
12 DB/KB Overhead Walking Lunges (50/35)
4 Squat Cleans (225/155)
8 DB/KB Overhead Walking Lunges (50/35)
2 Squat Cleans (245/165)
4 DB/KB Overhead Walking Lunges (50/35)
--------------------
SCALINGS
Squat Clean/Power Clean/Front Squat/DB(x2)/KB(x2)
Overhead Walking Lunge/Barbell/Weight/Bag
--------------------
BODYWEIGHT
For Time:
20 Squats
20 Lunges
10 Push-ups
16 Squats
16 Lunges
8 Push-ups
12 Squats
12 Lunges
6 Push-ups
8 Squats
8 Lunges
4 Push-ups
4 Squats
4 Lunges
2 Push-ups

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