May 21 - 27, 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 21

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, 8-12 reps
rest as needed
+
FULL
"Helen"
3 Rounds
400m Run
21 KB Swings (53/35)
12 Pull-ups
---------------------
SCALINGS
Run/Row 500m/AirBike 1250m/2min Cardio
KB Swings/DB Hang Power Snatch
Pull-ups/Jumping Pull-ups/Ring Rows/Bentover Row
--------------------
BODYWEIGHT
3 Rounds
400m Run (OR 100 Squats)
21 Jump to Target
12 V-Snaps


TUESDAY MAY 22

STRENGTH
Press, build to heavy set of 2
THEN
2 sets MAX Push Press
--------------------
5 sets
DB Press + Push Press, 5 + 8 reps
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
*first add reps (if completed at 7 go up to 8 reps), Once you have achieved the hieghest rep for that movement then start to add weight

--------------------
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 23

FULL
For Time:
40 Thrusters (95/65)
40 Toes to Bar
100 Plate Overhead Walking Lunges (45/25)
40 Push-ups
40 Burpees
--------------------
SCALINGS
Thrusters/DB/KB
T2B/Knee Raises/V-Snaps/Sit-ups
Overhead Lunges/DB/KB/Front Rack/Back Rack/Suitcase Carry
--------------------
BODYWEIGHT
For Time:
40 Squat Jumps
40 Sit-ups
100 Lunges
40 Push-ups
40 Burpees


THURSDAY MAY 24

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, 8-12 reps
rest as needed
+
FULL
2 Rounds
5 Clean and Jerk (225/155)
10 Burpees
2 Rounds
5 Clean and Jerk (135/95)
10 Burpees
--------------------
SCALINGS
C+J/DB (10 reps - 1st 2 Rounds; 5 reps - 2nd 2 Rounds)/KB (10 reps - 1st 2 Rounds; 5 reps - 2nd 2 Rounds)
--------------------
BODYWEIGHT
6 Rounds
5 Inchworms
10 Burpees


FRIDAY MAY 25

STRENGTH
5 sets
10 Bentover Rows
rest as needed
+
GunShow
5 sets
5 Tricep Push-ups
10 Banded Tricep Extensions
10 Bicep Curls


SATURDAY MAY 26

STRENGTH
Build to a heavy:
3 Touch and Go Power Snatches
*must be unbroken (not letting go of the bar)
*Practice barbell cycling
+
BootyBurn
For Time:
100 Lunges
75 Squats
+
HardCore Abs
3 Rounds
30s Left Side Plank
30s Right Side Plank
20 Sit-ups


SUNDAY MAY 27

FULL
3 Rounds
9 Chest to Bar Pull-ups
3 Snatches (155/105)
THEN, 3 Rounds
15 Squats
15 Deadlift(155/105)
THEN, 3 Rounds
5 Burpees Over Bar
5 Cleans (155/105)
--------------------
SCALINGS
C2B/Pull-ups/Jumping Chest to Bar/Jumping Pull-ups/Ring Rows/Bentover Row
Snatch/4 Alternating DB Snatch/4 KB Snatch (2/arm)
Deadlift/DB/KB
Clean/DB Squat Clean/KB Squat Clean
--------------------
BODYWEIGHT
3 Rounds
9 Russian Twists (L+R=1)
9 Rotating Plank (L+R=1)
THEN, 3 Rounds
15 Squats
15 Mountain Climbers (L+R=1)
THEN, 3 Rounds
5 Burpees
20 Jumping Jacks

Synergy Garage