Apr 2 - 8, 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 APR 2

STRENGTH
3 sets
Back Squat, 3 reps, across
rest as needed
--------------------
3 sets
DB Squats, 8-12 reps
rest as needed
+
FULL
For Time:
6 Push Press
18 Back Squat
5 Push Press
15 Back Squat
4 Push Press
12 Back Squat
3 Push Press
9 Back Squat
2 Push Press
6 Back Squat
1 Push Press
3 Back Squat
*@135/95
---------------------
SCALINGS
Push Press/DB/KB
Back Squat/DB Squat/KB Squat
--------------------
BODYWEIGHT
For Time:
6 Push-ups
18 Jumping Jacks
18 Squats
5 Push-ups
15 Jumping Jacks
15 Squats
4 Push-ups
12 Jumping Jacks
12 Squats
3 Push-ups
9 Jumping Jacks
9 Squats
2 Push-ups
6 Jumping Jacks
6 Squats
1 Push-ups
3 Jumping Jacks
3 Squats


TUESDAY APR 3

STRENGTH
Bench Press
5-4-3-2-1
rest as needed
--------------------
5 sets
DB Bench/Floor Press, 8-12 reps
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.
*Increase reps by 1 or 2 on movements that you successfully completed the previous time


WEDNESDAY APR 4

FULL
AMRAP in 7 min
7 Burpees
14 KB Swings (53/35#)
28 Double-Unders
Rest 3 min
REPEAT
--------------------
SCALINGS
KB Swing/DB Hang Snatch/14 Barbell Hang Snatch(light weight)
Double-Unders/Single Skips
--------------------
BODYWEIGHT
AMRAP in 7 min
7 Burpees
14 Jump to Target
28 Jumping Jacks OR Lateral Hops
Rest 3 min
REPEAT


THURSDAY APR 5

STRENGTH
5 sets
Deadlift, 2 reps, Across
rest as needed
--------------------
5 sets
DB Deadlift, 10-15 reps
rest as needed
+
FULL
5 Rounds
5 Thrusters (115/75)
10 Pistols
10 Push-ups
Rest 2 min
*score each round individually
--------------------
SCALINGS
Thrusters/DB/KB
Pistols/Ontop of Box/To Top of Box/Assisted/Step-up/Lunges
--------------------
BODYWEIGHT
5 Rounds
5 Squat Jumps
10 Pistols
10 Push-ups
Rest 2 min
*score each round individually


FRIDAY APR 6

STRENGTH
Pendlay Row, Build to heavy 3 reps
rest as needed
--------------------
5 sets
DB Bentover row, 8-12 reps
rest as needed
+
5 sets
Press, 2 reps, Across
rest as needed
--------------------
5 sets
DB Press, 8-12 reps
rest as needed
+
GunShow
In 10 min:
Build to heavy set of:
5 Bicep Curls
5 Tri Extensions
Rest 5 min
AMRAP in 7 min
5 L Bi Curl
5 R BI Curl
5 L Tri Extension
5 R Tri Extension
5 Push-ups
*use heaviest from first section


SATURDAY APR 7

STRENGTH
Snatch Complex
Every 2 min; for 20 min (10 rounds)
1 Hang Snatch + 1 Overhead Squat, Build
+
Clean Complex
Every 2 min; for 20 min (10 rounds)
1 Hang Clean + 1 Front Squat, build
+
BootyBurn
5 Rounds
5 L Leg Deadlift
5 R Leg Deadlift
5 L Glute Bridge
5 R Glute Bridge
+
HardCore Abs
4 Rounds
30s Hollow Hold
10 Supermans
Rest 0s - 2 min


SUNDAY APR 8

FULL
For Time:
Row 500m
50 Alternating DB Snatches (50/35)
Row 500m
40 Alternating DB Snatches (50/35)
Row 500m
30 Alternating DB Snatches (50/35)
Row 500m
20 Alternating DB Snatches (50/35)
Row 500m
10 Alternating DB Snatches (50/35)
Row 500m
--------------------
SCALINGS
Row/1250m Airbike/100 Skips/400m Run/2 min Cardio
DB Snatch/KB Snatch/Barbell Power Snatch (light)
--------------------
BODYWEIGHT
For Time:
400m Run
50 Alternating Jump Lunges
25 Sit-ups
400m Run
40 Alternating Jump Lunges
20 Sit-ups
400m Run
30 Alternating Jump Lunges
15 Sit-ups
400m Run
20 Alternating Jump Lunges
10 Sit-ups
400m Run
10 Alternating Jump Lunges
5 Sit-ups
400m Run

Synergy Garage