June 4 - 10, 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


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WEEK 1
2 sets
1min Plank
1min Rest
*do this at least 3 times during the week
--------------------
SCALING
2 sets
0:30sec Plank
1 min Rest
*can also scale to plank from knees or with hands elevated on a box
*pick hardest variation you can do and us that style of plank


MONDAY JUNE 4

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
--------------------
10 sets
DB Squats, 10 reps
rest as needed
+
FULL
4 Rounds
30 sec Clean to Thruster (135/95)
1 min Rest
30 sec Toes to Bar
1 min rest
30 sec Goblet Squat (53/35)
1 min Rest
30 sec Double Unders
1 min Rest
---------------------
SCALINGS
Clean to Thruster/DB/KB/Thruster
T2B/Knee Raises/V-Snaps/Sit-ups
Goblet Squat/Light Front Squat
Double Unders/Single Skips
--------------------
BODYWEIGHT
4 Rounds
30 sec Mountain Climbers (L+R=1)
1 min Rest
30 sec Sit-ups
1 min rest
30 sec Air Squat
1 min Rest
30 sec Jumping Jacks
1 min Rest


TUESDAY JUNE 5

STRENGTH
5 sets
30sec Overhead Hold
Rest 1:30
+
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 JUNE 6

FULL
For Time:
75 Wallballs (20/14)
75 KB Swings (53/35)
750m Row
--------------------
SCALINGS
Wallball/Light Thrusters
KB Swing/DB Hang Power Snatch
Row/1875m Airbike/3 min Cardio
--------------------
BODYWEIGHT
For Time:
75 Squat Jumps
75 Plank Hip Touches (L+R=1)
75 Jumping Jacks


THURSDAY JUNE 7

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
--------------------
10 sets
Goblet Squat, 10 reps
rest as needed
+
FULL
30-20-10
Deadlift (225/155)
Dips
--------------------
SCALINGS
Deadlift/DB/KB
Dips/Push-ups
--------------------
BODYWEIGHT
30-20-10
Push-ups
30s Left Side Plank
30s Right Side Plank


FRIDAY JUNE 8

STRENGTH
5 sets
Bench Press, 5 reps, Across
rest as needed
--------------------
5 sets
DB Bench/Floor Press, 8-12 reps, Across
+
GunShow
5 sets
10 Bench Press
10 Strict Pull-ups
rest as needed
--------------------
SCALINGS
Bench Press/DB/KB/Floor Press
Pull-ups/Kipping Pull-up/Jumping Pull-ups/Ring Rows/Bentover Rows


SATURDAY JUNE 9

STRENGTH
Build to a heavy:
5 Touch and Go Power Snatch
*must be unbroken (not letting go of the bar)
*Practice barbell cycling
+
BootyBurn
3 Rounds
20 Squats
10/leg Lunges
5 Lunge Squat (LLunge + Squat + RLunge + Squat = 1)
 


SUNDAY JUNE 10

FULL
For Time:
Buy-in: 100 Squats and 50 Burpees
THEN
8 Rounds
8 Pull-ups
16 Sit-ups
8 Box Jumps (24/20")
THEN
Buy-out: 50 Squats and 25 Burpees
--------------------
SCALINGS
Pull-up/Jumping Pull-up/Ring Row/Bentover Row
Box Jumps/Box Step-up
--------------------
BODYWEIGHT
For Time:
Buy-in: 100 Squats and 50 Burpees
THEN
8 Rounds
4 Inchworms
16 Sit-ups
8 Jump to Target
THEN
Buy-out: 50 Squats and 25 Burpees

Synergy Garage