Apr 23 - 29, 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 23

STRENGTH
Back Squats
10-10-7-5-3-3-1-1
minimal rest
*do not go to max effort if it is your first time through 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
--------------------
7 sets
DB Squats, 5-10 reps
rest as needed
+
FULL
3 Rounds
1min Russian KB Swings (70/53)
1min Burpees
1min Power Cleans (95/65)
1min Double Unders
1min Rest
*Score = Total Reps
---------------------
SCALINGS
Russian KB Swings/DB Russian Swings (5L/5R)
Power Cleans/DB/KB
Doubel Unders/Single Skips
--------------------
BODYWEIGHT
3 Rounds
1min Russian Twists (L+R=1)
1min Burpees
1min Floor Whipers (L+R=1)
1min Jumping Jacks
1min Rest
*Score = Total Reps


TUESDAY APR 24

STRENGTH
Press, Build to heavy 5 reps
THEN
2 sets x 3 reps, 5 sec hold @top of each rep
--------------------
5 sets
DB Press, 3-5 reps, 5 sec hold @top of each rep
+
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
--------------------
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 25

FULL
5 Rounds, Every 4 min
5 Shoulder to Overhead
8 Squat Cleans
12 Deadlifts
*155/105
--------------------
SCALINGS
All movements cane be done with DB or KB
--------------------
BODYWEIGHT
5 Rounds, Every 4 min
5 Reverse Push-up
8 Squat Jumps
12 Supermans


THURSDAY APR 26

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
--------------------
7 sets
Goblet Squat, 5-10 reps
rest as needed
+
FULL
4 Rounds
8 Hang Clean and Jerks (115/75)
16 Lunges
--------------------
SCALINGS
Hang Clean and Jerk/DB/KB
--------------------
BODYWEIGHT
4 Rounds
16 Rolling Plank
16 Lunges
*Rolling Plank: Start in plank then roll to one side and reach up to the roof. Roll back to the middle then to the other side plank and reach up to the roof. Return to the middle to complete the rep.


FRIDAY APR 27

STRENGTH
Bench Press
5-4-3-2-1
rest as needed
--------------------
6 sets
DB Bench/Floor Press, 5-10 reps
rest as needed
+
GunShow
Bicep Curls
7 Bottom half of the Curl
7 Top half of the Curl
7 Full bicep Curls
*Build to a heavy set (max 3 sets)
+
3 Rounds for max reps
DB Push-ups
Rest 3-5 mins

*start with one hand on the floor and the other on a DB (or some slightly raised surface), do a push-up. Move the hand from the floor onto a second DB (both hands are on DBs), do a push-up. Then move the other hand off the DB and onto the floor (opposite to how you started), do a push-up. Return the hand to the DB (both hands are on DBs again), do a push-ups. These four push-ups makes one rep.


SATURDAY APR 28

STRENGTH
Build to heavy Complex:
1 High Hang Snatch + 1 Hang Snatch + 1 Floating Snatch
OR
3 Hang Snatch
+
BootyBurn
3 Rounds
90 sec Max Alternating Jump Lunges
rest 3 min
+
HardCore Abs
3 Rounds
30s Left Side Plank
30s Right Side Plank
20 Sit-ups
Rest 2 min


SUNDAY APR 29

FULL
24 min AMRAP
8 DB Thrusters (50/35)
8 Strict Pull-ups
8 DB Hang Clean and Jerks (50/35)
8 Push-ups
80 Double Unders
--------------------
SCALINGS
DB Thrusters/KB/Light Barbell
Strict Pull-ups/Jumping/Ring Rows/Bentover Row
DB Hang Clean and Jerk/KB/Light Barbell
Double Unders/Single Skips
--------------------
BODYWEIGHT
24 min AMRAP
24 Squats
12 V-Snaps
12 Russian Twists (L+R=1)
6 Push-ups
30 Hops

Synergy Garage