Apr 9 - 15, 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 9

STRENGTH
Back Squats
10-10-7-5-3-3-1-1
minimal rest
*do not go to max effort today as we will be increasing the weights each week for the next few months
--------------------
6 sets
DB Squats, 8-12 reps
rest as needed
+
FULL
4 Rounds
Every 5 min
Row 250m
10 Toes to Bar (unbroken set)
*Do the Row and Toes to Bar as fast as you can and then rest the remainder of the 5 min. Repeat for 4 Rounds
---------------------
SCALINGS
Row 250m/AB 625m/1min cardio
Toes to Bar/Knee Raises/V-Snaps
--------------------
BODYWEIGHT
4 Rounds
Every 5 min
30 Squats
30 Jumping Jacks
10 V-Snaps
*all movements need to be unbroken
*Do the Squats, Jumping Jacks, and V-Snaps as fast as you can and then rest the remainder of the 5 min. Repeat for 4 Rounds


TUESDAY APR 10

STRENGTH
Bench Press
5-3-1-5-3-1
rest as needed
--------------------
6 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 11

FULL
4 Rounds
4 min AMRAP
8 Box Jumps (24"/20")
4 Shoulder to Overhead (155/105)
8 Sit-ups
Rest 4 min
*continue from where you left off the previous round
--------------------
SCALINGS
Box Jumps/Step-ups
Shoulder to Overhead/DB/KB
--------------------
BODYWEIGHT
4 Rounds
4 min AMRAP
8 Jump to a Target
8 Plank Hip Touches (L+R=1)
8 Sit-ups
Rest 4 min
*continue from where you left off the previous round


THURSDAY APR 12

STRENGTH
Front Squats
10-10-7-5-3-3-1-1
minimal rest
*do not go to max effort today as we will be increasing the weights each week for the next few months
--------------------
6 sets
Goblet Squat, 8-12 reps
rest as needed
+
FULL
"KALSU"
EMOM
5 Burpees
Max Thrusters (135/95)
*continue until you complete 100 thrusters
--------------------
SCALINGS
Thrusters/DB/KB
--------------------
BODYWEIGHT
EMOM
5 Burpees
Squat Jumps
*continue until you complete 100 squat jumps


FRIDAY APR 13

STRENGTH
5 sets
Pendlay Row, 3 reps, Across
rest as needed
--------------------
5 sets
DB Bentover row, 8-12 reps
rest as needed
+
Press, Build to heavy 2
THEN
2 sets
2 Press + Max Push Press
rest as needed
--------------------
3 sets
DB Press + DB Push Press, 5-10 reps + 10-15 reps
rest as needed
+
GunShow
Build to heavy set of 5 reps per arm of:
Half Kneeling Curl to Press
*Hold weight in front rack in off hand if availaible


SATURDAY APR 14

STRENGTH
5 sets
Deadlift, 5 reps, Across
rest as needed
+
BootyBurn
5 Rounds
10 L Leg Deadlift
10 R Leg Deadlift
30s Wall-sit
+
HardCore Abs
4 Rounds
30s Hollow Hold
20 Supermans
Rest 0s - 2 min


SUNDAY APR 15

FULL
2 Rounds
50 Sit-ups
50 Pull-ups
50 Walking Lunges
50 Push-ups
50 Front Squats (95/65)
--------------------
SCALINGS
Pull-ups/Jumping Pull-ups/Ring Rows/Bentover Row
Front Squats/Goblet Squats
--------------------
BODYWEIGHT
2 Rounds
50 Sit-ups
50 Mountain Climbers (L+R=1)
50 Walking Lunges
50 Push-ups
50 Squats

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