May 28 - June 3, 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 28

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, 10-15 reps
rest as needed
+
FULL
10 min AMRAP
Push Jerk (135/95)
Walking Lunges/Leg
2,4,6,8,10........reps
---------------------
SCALINGS
Push Jerk/DB/KB
Walking Lunges/Step-up
--------------------
BODYWEIGHT
10 min AMRAP
Push-ups
Walking Lunges/Leg
2,4,6,8,10......reps


TUESDAY MAY 29

STRENGTH
Press, build to heavy set of
1 Press + 2 Push Press + 1 Jerk
rest as needed
--------------------
5 sets
DB Press + Push Press, 1 + 4 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 30

FULL
16 min AMRAP
30 Power Cleans (135/95)
20 Burpees
25 Power Cleans (155/105)
25 Burpees
20 Power Cleans (185/125)
30 Burpees
AMRAP in time remaining of Power Cleans (225/155)
--------------------
SCALINGS
Power Cleans/DB/KB
--------------------
BODYWEIGHT
16 min AMRAP
30 Jump to Target
15 Floor Wipers (L+R=1)
15 Burpees


THURSDAY MAY 31

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, 10-15 reps
rest as needed
+
FULL
21-15-9
Thrusters (95/65)
Toes to Bar
--------------------
SCALINGS
Thrusters/DB/KB
T2B/Knee Raises/Sit-ups/V-Snaps
--------------------
BODYWEIGHT
21-15-9
Squat Jumps
V-Snaps


FRIDAY JUNE 1

STRENGTH
5 sets
Bench Press, 3 reps, Across
rest as needed
--------------------
5 sets
DB Bench/Floor Press, 5-8 reps, Across
+
GunShow
3 sets
MAX Push-ups
Rest 3 min
+
3 sets
MAX Pull-ups (Ring Rows/Lat Pulldowns)
Rest 3 min


SATURDAY JUNE 2

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


SUNDAY JUNE 3

FULL
For Time:
5-4-3-2-1
Deadlift (275/185)
Wall Walks
Pull-ups x5 (25-20-15-10-5)
--------------------
SCALINGS
Deadlift/DB/KB
Wall Walk/Inchworm
Pull-ups/Jumping Pull-ups/Ring Rows/Bentover Row
--------------------
BODYWEIGHT
For Time
5-4-3-2-1
Plank Rotations x2 (10-8-6-4-2) (L+R=1)
Inchworms
Jumping Jacks x5 (25-20-15-10-5)

Synergy Garage