June 11 - 17, 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


GARAGE PLANK CHALLENGE

WEEK 2
2 sets
1:20min Plank
1:20min Rest
*do this at least 3 times during the week
--------------------
SCALING
2 sets
0:40sec Plank
1:20 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 11

STRENGTH
Deadlift
Build to heavy 5 reps
*NOT MAX
rest as needed
--------------------
5 sets
DB Deadlift, 10 reps
+
FULL
5 min AMRAP
15 Burpees
30 Double Unders
15 V-Snaps
Rest 2 min
3 Rounds
---------------------
SCALINGS
DU/Single Skips/Jumping Jacks
V-Snaps/Sit-ups
--------------------
BODYWEIGHT
5 min AMRAP
15 Burpees
30 Jumping Jacks
15 V-Snaps
Rest 2 min
3 Rounds


TUESDAY JUNE 12

STRENGTH
5 sets
15sec Front Rack Hold
Rest 1 min
+
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 13

FULL
Every 3 min; for 3 rounds
1 Squat Snatch
3 Power Snatch
6 Overhead Squats
-Rest 3 min-
Every 3 min; for 3 rounds
2 Clean to Thruster
4 Jerks
6 Power Cleans
*Score = weight used
*build each set if you like
--------------------
SCALINGS (DB VARIATION)
Every 3 min; for 6 rounds
6 Alternating DB Snatch
3 Left DB Thrusters
3 Right DB Thrusters
6 Goblet Squats
--------------------
BODYWEIGHT
Every 3 min; for 6 rounds
5 Burpees
15 Squats
5 Burpees


THURSDAY JUNE 14

STRENGTH
Back Squats, build to heavy 8 reps
rest as needed
*max of 3 attempts
--------------------
5 sets
DB Squat, 8 reps
rest as needed
+
FULL
1 TABATA of Rowing (cals)
Rest 3 min
! TABATA of KB Swings (53/35)
Rest 3 min
1 TABATA of DB Bench Press (50/35)
*TABATA = 8 sets of 20s work/10s rest
--------------------
SCALINGS
Row/Airbike/Double Unders/Cardio
KB Swing/DB Hang Snatch
DB Bench Press/Barbell/KB
--------------------
BODYWEIGHT
1 TABATA of Mountain Climbers (L+R=1)
Rest 3 min
! TABATA of Plank Reach (L+R=1)
Rest 3 min
1 TABATA of Push-ups
*TABATA = 8 sets of 20s work/10s rest


FRIDAY JUNE 15

STRENGTH
Build to heavy complex:
2 Press + 2 Push Press + 1 Jerk
+
GunShow
10 Rounds
5 Bench Press
5 Bentover Row
rest as needed
+
BootyBurn
5 Rounds
10 Alternating Side Lunges
5 Left Single Leg Deadlift
5 Right Single Leg Deadlift
10 Alternating Glute Bridge Extensions
rest as needed


SATURDAY JUNE 16

STRENGTH
3 sets
30s Overhead Hold
30s Rest
+
Build to a heavy:
5 Touch and Go Power Clean
*must be unbroken (not letting go of the bar)
*Practice barbell cycling
+
Deadlift
Build to heavy set of 3
*NOT MAX
rest as needed
--------------------
5 sets
DB Deadlift, 6 reps
rest as needed


SUNDAY JUNE 17

FULL
21 min AMRAP
3 Pull-ups
3 Chest to Bar
1 Bar Muscle-up
21 Wallball (20/14)
14 Burpees
--------------------
SCALINGS
MU/C2B/Pull-up/Jumping Pull-up/Ring Row/Bentover Row
*if scaling the MU, C2B, and/or Pull-up max of 7 reps total. If doing only pull-ups then the most you do per round is 7. If you mix C2B and Pull-ups, the most you do is 7 combined per round.
Wallball/Light Thrusters
--------------------
BODYWEIGHT
21 min AMRAP
7 V-Snaps
7 Supermans
21 Squats
14 Burpees

Synergy Garage