Mar 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
Look Over Shoulder
Hugs
Ams Up/Down
Core Rotations
Hip Hinge
Squat to Stand

30-50 Air Squats
*Every 10 Squats pause in the bottom of for 10 seconds
10-30 Push-ups
*Every 2-5 Push-ups pause at the top for 10 seconds


MONDAY MAR 19

STRENGTH
Bench Press, build to heavy 2 reps
rest as needed
--------------------
3 sets
DB Bench/Floor Press, 10-15 reps
rest as needed
+
FULL
8 min AMRAP
10 Box Jumps (24"/20")
10 Alternating DB Press (35/20)
30 second DB Overhead Hold (35/20)
---------------------
SCALINGS
Box Jumps/Step-ups/Lunges
DB Press/KB/Bar
DB Hold/KB/Bar
--------------------
BODYWEIGHT
8 min AMRAP
10 Jump to Target
10 V-Snaps
30 second Plank Hold


TUESDAY MAR 20

STRENGTH
Deadlift
3-3-2-2-1-1, Build
rest as needed
--------------------
DB Deadlift
20-15-10-5, Build
rest as needed
+
Toolbox Tuesday
In 4 min, Max Handstand Hold
Rest 2 min
12 min EMOM
1st - 30s Squats
2nd - 30s Push-ups
3rd - 30s Pull-up
Rest 2 min
3 min AMRAP Burpees
Rest 2 min
9 min EMOM
1st - 30s Pistols
2nd - 30s Handstand Push-ups
3rd - 30s Ring Muscle-ups
Rest 2 min
In 4 min, Max Handstand Hold
--------------------
SCALINGS

Handstand Hold/Top Plank Hold
Push-ups/Elevated Hands Push-ups
Pull-up/Jumping Pull-up/Ring Row/Bentover Row/Strict Sit-ups
Pistols/To Box/On Box/Assisted/Step-up/Lunge
HSPU/Strict/Negative/Box/DB Push Press/BB Push Press/Push-ups
Ring Muscle-ups/Bar Muscle-ups/C2B/Pull-ups/Strict/Jumping/Ring Row/Bentover Row/Sit-ups
Handstand Hold/Top Plank Hold
--------------------
PROGRESSIONS
Start with a manageable number of reps for each of the movements as we will be gradually increasing these reps each time we do this.


WEDNESDAY MAR 21

FULL
3 Rounds
5 min AMRAP
12 Deadlift (155/105)
9 Hang Power Clean (155/105)
6 Push Jerk (155/105)
Rest 2 min
*continue where you left off from each round
--------------------
SCALINGS
All movements can be done with DB or KB as a scaling
--------------------
BODYWEIGHT
3 Rounds
5 min AMRAP
12 Mountain Climbers (L+R=1)
9 Jump with Knee Tuck
6 Rolling Side Plank
Rest 2 min
*continue where you left off from each round
 


THURSDAY MAR 22

STRENGTH
Front Squat, Build to heavy 2 reps
rest as needed
--------------------
3 sets
Goblet Squat, 10-15 reps
rest as needed
+
FULL
"Baseline"
For Time:
500m Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
--------------------
SCALINGS
Row/Airbike 1250m/Run 400m/2min cardio
Pull-ups/Jumping/Ring Row/Bentover Row
--------------------
BODYWEIGHT
For Time:
50 Jumping Jacks
40 Air Squats
30 Sit-ups
20 Push-ups
10 Side Plank Reach (5L+5R=10)


FRIDAY MAR 23

STRENGTH
Press, Build to heavy 5 reps
rest as needed
--------------------
3 sets
DB Press, 10-15 reps
rest as needed
+
GunShow
Build to heavy set of 8 reps
L Arm Curl
R Arm Curl
+
Build to heavy set of 8 reps
L Arm Overhead Tri Extension
R Arm Overhead Tri Extension
+
Build to heavy set of 8 reps
L Arm Row
R Arm Row


SATURDAY MAR 24

STRENGTH
EMOM
- 1 Power Snatch (+5-10)
- 1 Power Clean (+5-10)
- 1 Deadlift (+10-40)
*Do 1 Power Snatch every minute, adding weight each successful rep, until you no longer can do Power Snatch with the weight. Then move on to Power Cleans and do the same thing, adding weight each round. Then when you no longer can Power Clean move on to Deadlift and do the same thing, adding weight each time.
*Amount of weight added each time does not need to be the same
*Increase weight for each movement in such a way that you complete 3-6 rounds per movement.
--------------------
EMOM
Death by Sit-ups
*Start at about 10 reps or 30s of work. Add a rep each minute until failure to complete reps in the minute.
Rest 1 min
Death by Lunges
*Start at about 10 reps (L+R=1) or 30s of work. Add a rep each minute until failure to complete reps in the minute.

*Score=Total Reps
+
BootyBurn
1min AMRAP
Squat Jumps
Rest 1 min
50 Air Squats For Time`
+
HardCore Abs
4 Rounds
30s Hollow Hold
10 Supermans
Rest 1 - 2 min


SUNDAY MAR 25

FULL
20min AMRAP
3 Rounds
2 Push Press (115/75)
5 Air Squats
3 Rounds
4 Push Press (115/75)
10 Air Squats
3 Rounds
6 Push Press (115/75)
15 Air Squats
.... 
--------------------
SCALINGS
Squat Clean/Power Clean/Front Squat/DB(x2)/KB(x2)
Overhead Walking Lunge/Barbell/Weight/Bag
--------------------
BODYWEIGHT
20min AMRAP
3 Rounds
2 Push-ups
5 Air Squats
3 Rounds
4 Push-ups
10 Air Squats
3 Rounds
6 Push-ups
15 Air Squats
3 Rounds
8 Push-ups
20 Air Squats
.....

Synergy Garage