Apr 16 - 22, 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 16

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
*start with a set of 10 with an empty bar and build from there
*increase weight on 1-3 of the sets from the previous week
--------------------
6 sets
DB Squats, 10-15 reps
rest as needed
+
FULL
6 Rounds
6 Shoulder to Overhead (95/65)
12 Front Rack Lunges (95/65)
18 Deadlift (95/65)
---------------------
SCALINGS
Scale all movements to DBs or KBs
--------------------
BODYWEIGHT
6 Rounds
6 Reverse Push-ups
12 Lunges
18 Plank Hip Touches (L+R=1)


TUESDAY APR 17

STRENGTH
Deadlift, build to heavy set of 10 reps
rest as needed
--------------------
5 sets
DB Deadlift, 15-20 reps
rest as needed
+
Toolbox Tuesday

In 4 min, Max Handstand Hold

Rest 2 min

12 min AMRAP

10-20 Squats

6-18 Push-ups

5-10 Pull-up

Rest 2 min

3 min AMRAP Burpees

Rest 2 min

9 min AMRAP

8-16 Pistols

6-12 Handstand Push-ups

1-5 Ring Muscle-ups

Rest 2 min

In 4 min, Max Handstand Hold


*multiply your previously used number of reps per movement per round by 70% and that will give you the number of reps per round for that movement. Example if you did 20 squats in the EMOM style then you would do 20 x 0.7 = 14, and you would do 14 squats every round in this AMRAP

**if you do not have numbers from previous week's then start with manageable rep schemes that you can repeat multiple times 

--------------------
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
 


WEDNESDAY APR 18

FULL
5min AMRAP
Burpee Pull-up
Push-up
1-2-3-4-....
Rest 2min
5min AMRAP
Burpee Over Bar
Deadlift (225/155)
1-2-3-4-....
Rest 2 min
10 Rounds for time:
3 Burpee Box Jump-overs
9 Squats
--------------------
SCALINGS
Burpee Pull-up/Burpee to Target
Burpee Over Bar/Burpee Over Implement
Deadlift/DB/KB
Burpee Box Jump-overs/Burpee Step-overs
--------------------
BODYWEIGHT
5min AMRAP
Reverse Burpee
Push-up
1-2-3-4-....
Rest 2min
5min AMRAP
Burpee
Sit-up
1-2-3-4-....
Rest 2 min
10 Rounds for time:
3 Burpee Squat Jump
9 Squats


THURSDAY APR 19

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
*start with a set of 10 with an empty bar and build from there
*increase weight on 1-3 of the sets from the previous week
--------------------
6 sets
Goblet Squat, 10-15 reps
rest as needed
+
FULL
7min AMRAP
10 KB Swings (53/35)
5 Manmakers (35/20)
10 Goblet Squats (53/35)
Rest 3 min
REPEAT
--------------------
SCALINGS
KB Swing/DB Hang Snatch/Light Hang Power Snatch
Manmakers/do Push-up from knees
Goblet Squats/Front Squat
--------------------
BODYWEIGHT
7min AMRAP
10 Jump to Target
10 Burpee with Push-up
15 Squats
Rest 3 min
REPEAT


FRIDAY APR 20

STRENGTH
Underhand Grip Bentover Row, build to heavy set of 3
rest as needed
--------------------
4 sets
DB Bentover row, 4-8 reps
rest as needed
+
Press with 5sec pause at the top of each rep, build to heavy set of 4
rest as needed
--------------------
4 sets
DB Press with 5sec pause at the top of each rep, 4-8 reps
rest as needed
+
GunShow
Build to heavy set of 3:
Bicep Curl (both arms) with 5sec lowering phase
+
Build to heavy set of 3:
Skull Crusher with 5sec lowering phase


SATURDAY APR 21

STRENGTH
Build to heavy Complex:
2 Power Cleans + 1 Jerk + 2 Front Squats
+
BootyBurn
3 Rounds
10 Lunge Squats (L+Squat+R+Squat=1)
Max Wall-Sit
Rest 3 min
*score wall-sit time
+
HardCore Abs
Max Hollow Hold
Rest 2 min
Max Plank
Rest 2 min
Max Sit-ups in 2 min
Rest 5 min
REPEAT


SUNDAY APR 22

FULL
6 Rounds
6 Deadlift (135/95)
3 Power Cleans (135/95)
1 Power Snatch (135/95)
--------------------
SCALINGS
Use DB or KB for all movements and do 6 reps of each movement (Snatches do 3 per arm)
--------------------
BODYWEIGHT
6 Rounds
6/side Side Plank Reach
24 Jumping Jacks
2 Inchworms

Synergy Garage