May 7 - 13, 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. Some days will have a WOD as well as a BWWOD. The BWWOD or Bodyweight Workout Of the Day is another option to the regular WOD if you are somewhere that you have no equipment. If you do the WOD do not do the WOD. 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 30

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, 8-12 reps
rest as needed
+
FULL
12 min AMRAP
4 Burpee Box Jump Overs
8 Toes To Bar
8 Dips
---------------------
SCALINGS
Burpee Box Jump Overs/Burpee Over Implement
Toes To Bar/Knee Raises/Weighted Sit-up/Sit-up/V-Snaps
Dips/Bench Dips
--------------------
BODYWEIGHT
12 min AMRAP
4 Burpees
8 V-Snaps
8 Tricep Push-ups


TUESDAY MAY 1

STRENGTH
Press, Build to heavy 3 reps
THEN
3 sets x 2 reps, 5 sec hold @top of each rep
--------------------
5 sets
DB Press, 3-5 reps, 10 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 MAY 2

FULL
3 Rounds
5 min AMRAP
3 Power Cleans (135/95)
6 Push-ups
9 Squats
Rest 2 min
*continue from where you left off
--------------------
SCALINGS
Power Clean/DB/KB
--------------------
BODYWEIGHT
3 Rounds
5 min AMRAP
3 Jump to Target
6 Push-ups
9 Squats
Rest 2 min
*continue from where you left off


THURSDAY MAY 3

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, 8-12 reps
rest as needed
+
FULL
21-15-9
Pull-ups
Deadlift (225/155)
Sit-up
--------------------
SCALINGS
Pull-up/Jumping Pull-up/Ring Row/Bentover Row
Deadlift/DB/KB
--------------------
BODYWEIGHT
21-15-9
Mountain Climbers (L+R=1)
Plank Hip Touches (L+R=1)
Sit-ups


FRIDAY MAY 4

STRENGTH
5 sets
Bench Press, 5 reps, Across
rest as needed
--------------------
5 sets
DB Bench/Floor Press, 5 reps, Across, as slow as possible
rest as needed
+
1 Arm Row, build to heavy 3 reps
rest as needed
--------------------
5 sets
Bentover Row, 3 reps
rest as needed
+
GunShow
3 sets
20 Alternating Ball Push-up
rest as needed
*one hand on the ball, one on the floor, alternate sides, each push-up is a rep
+
3 sets
20 Banded Tricep Extensions
*focus on speed


SATURDAY MAY 5

STRENGTH
Build to a heavy Complex:
1 Hang Power Snatch + 2 Power Snatch
+
Build to heavy Complex:
1 Hang Power Clean + 2 Power Clean
+
BootyBurn
3 Rounds
5 Lunge Squat (LLunge + Squat + RLunge + Squat =1)
10 L Single Leg Deadlift
10 R Single Leg Deadlift
rest as needed
+
HardCore Abs
3 Rounds
30s Left Side Plank
30s Right Side Plank
20 Sit-ups
Rest 1:30 min


SUNDAY MAY 6

FULL
First establish reps to carry forward into the workout by doing:
1 min Max Airbike
Rest 2 min
1 min Max L-Sit
Rest 2 min
1 min Max Manmakers (20/15)
Rest 2 min
1 min Max Wallball (20/14)
REST 5-10 min

Use the number of reps (and time accumulated in L-Sit) in each of the minutes and apply them to the following:
Every 2 min, 3 Rounds (24 min)
Station 1 - AirBike
Station 2 - L-Sit
Station 3 - Manmakers (20/15)
Station 4 - Wallballs (20/14)
--------------------
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
First establish reps to carry forward into the workout by doing:
1 min Max Run
Rest 2 min
1 min Max L-Sit
Rest 2 min
1 min Max Burpees
Rest 2 min
1 min Max Squat Jumps
REST 5-10 min

Use the number of reps (and time accumulated in L-Sit) in each of the minutes and apply them to the following:
Every 2 min, 3 Rounds (24 min)
Station 1 - Run
Station 2 - L-Sit
Station 3 - Burpees
Station 4 - Squat Jumps

Synergy Garage