May 14 - 20, 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 MAY 14

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
--------------------
8 sets
DB Squats, 5-10 reps
rest as needed
+
FULL
In 5 min
Row 750m
THEN
AMRAP in remaining time of:
3 Push Press (155/105)
3 Front Squats (155/105)
Rest 5 min
REPEAT
---------------------
SCALINGS
Row/Airbike 1875m/3 min cardio
Barbell/DB/KB
--------------------
BODYWEIGHT
In 5 min
2 Rounds
40 Squats
10 Burpees
THEN
AMRAP in remaining time of:
3 Inchworms
3 Squat Jumps
Rest 5 min
REPEAT


TUESDAY MAY 15

STRENGTH
DB 1 Arm Row, build to a heavy set of 5
*all reps have a 1 second pause at the top
rest as needed
--------------------
Bentover Row, build to a heavy set of 5
*all reps have a 1 second pause at the top
rest as needed
+
Toolbox Tuesday
12 min EMOM
1st - 5-8 Left Rear Leg Elevated Split Squat (RLESS)
2nd - 5-8 Right RLESS
3rd - 5-8 Strict Sit-up
Rest 2 min
12 min EMOM
1st - 1-8 Strict Handstand Push-up
2nd - 5-8 Strict Pull-ups
3rd - 5-8 Strict Sit-ups

*start at bodyweight
*pick reps that you are pretty sure you can complete the entire EMOM with for the first time through

--------------------
SCALINGS

RLESS/Step-ups/Lunges on the spot
Strict Sit-up/Sit-up
HSPU/Strict/Negative/Box/DB Push Press/BB Push Press/Push-ups
Pull-up/Jumping Pull-up/Ring Row/Bentover Row
*if you do not have the equipment to do any variation of the pull-up then take it out and you will just do:
8 min EMOM
1st - 1-8 Handstand Push-ups
2nd - 5-8 Strict Sit-ups


WEDNESDAY MAY 16

FULL
6  min AMRAP
12 cal Row
6 Burpees
rest 2 min
6 min AMRAP
12 cal Row
12 Push-ups
Rest 2 min
6 min AMRAP
12 cal Row
12 Squats
--------------------
SCALINGS
Row/10cal Airbike/40 sec Cardio/20 Mountain Climbers (L+R=1)


THURSDAY MAY 17

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
--------------------
8 sets
Goblet Squat, 5-10 reps
rest as needed
+
FULL
3 Rounds
6 Deadlift (275/185)
12 Pull-ups
12 Handstand Push-ups
--------------------
SCALINGS
Deadlift/DB (12 reps)/KB (12 reps)
Pull-up/Jumping Pull-up/Ring Row/Bentover Row
HSPU/Strict/Negative/Box/DB Push Press/BB Push Press/Push-ups
--------------------
BODYWEIGHT
4 Rounds
10 L Single Leg Deadlift
10 R Single Leg Deadlift
10 V-Snaps
5 Floor Wipers (L+R=1)


FRIDAY MAY 18

STRENGTH
Press, Build to a heavy set of 10
THEN
2sets
Max reps with 5 sec pause at the top of each rep
--------------------
6 sets
DB Press, 8-12 reps with 5 sec pause at the top of each rep
+
GunShow
2 sets
DOWN THE RACK
Alternating Bicep Curls
*start at a weight that you can do 20 reps with. Then Immediatley after finishing that set grab the next weight down and do a max set (or stop at 20 if you get that far). Then grab the next weight down and do a max set (or stop at 20 if you get that far). Continue until you finish with the smallest weight (5lbs in most cases).
*if you made it through the first time and got all 20 reps every set, start at the next weight up


SATURDAY MAY 19

STRENGTH
Build to a heavy:
7 Touch and Go Power Cleans
*must be unbroken (not letting go of the bar)
*Practice barbell cycling
+
Overhead Squat, build to a heavy set of 3 reps
+
BootyBurn
2 Rounds
2 min AMRAP
Lunges
*Every 20 Lunges stop and do 10 Squats
Rest 2 min
*only count the lunges as reps for your score
+
HardCore Abs
3 Rounds
30s Left Side Plank
30s Right Side Plank
20 Sit-ups
Rest 30 sec


SUNDAY MAY 20

FULL
4-8-12-16-20-16-12-8-4
Thrusters (95/65)
Box Jumps (24/20)
KB Swings (53/35)
--------------------
SCALINGS
Thrusters/DB/KB
Box Jumps/Step-ups/Jump to Target
KB Swings/Russian KB Swings/DB Hang Power Snatch(split reps equally between arms)
--------------------
BODYWEIGHT
10 Rounds
12 Squat Jumps
20 Jumping Jacks
4 Burpees

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