June 18 - 24 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 3
2 sets
1:40min Plank
1:40min Rest
*do this at least 3 times during the week
--------------------
SCALING
2 sets
0:50sec Plank
1:40 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 18

STRENGTH
Front Squat, Build to heavy 12 reps
rest as needed
*max 3 attempts
--------------------
5 sets
Goblet Squat, 12 reps, across
+
FULL
7min AMRAP
5 DB Manmakers (50/35)
10 Box Jumps (24/20)
15 Pull-ups
Rest 4 min
2 Rounds
*continue from where you left off
---------------------
SCALINGS
DB Manmakers/Burpee + Clean and Jerk
Box Jumps/Step-ups
Pull-ups/Jumping Pull-ups/Ring Rows/Bentover Row
--------------------
BODYWEIGHT
7 min AMRAP
5 Burpees with Push-up
10 Jump to a Target
15 V-Snaps
Rest 4 min
2 Rounds
*continue from where you left off


TUESDAY JUNE 19

STRENGTH
Build to heavy
Press, 3 reps
---------------------
5 sets
Press, 3-5 reps, across
+
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 20

FULL
10 Rounds
10 Power Cleans (135/95)
10 Burpees
20 Air Squats
--------------------
SCALINGS
Power Clean/DB/KB
--------------------
BODYWEIGHT
10 Rounds
30s Bear Crawl
10 Burpees
20 Air Squats


THURSDAY JUNE 21

STRENGTH
Deadlift, build to heavy 4 reps
rest as needed
--------------------
5 sets
DB Deadlift, 8 reps
rest as needed
+
FULL
40-30-20-10
Overhead Plate Lunge (45/25)
Sit-ups
KB Swings (53/35)
--------------------
SCALINGS
Overhead Lunge/Suitcase Lunge/Lunge
KB Swing/DB Hang Snatch
--------------------
BODYWEIGHT
40-30-20-10
Lunges
Sit-ups
Plank Rotations (L+R=1)


FRIDAY JUNE 22

STRENGTH
3 sets
Bench Press, 6 reps
--------------------
5 sets
DB Bench/Floor Press, 10-15 reps
+
GunShow
5 Rounds
5 Underhand Grip Bentover Row
10 Tricep Extensions
rest as needed
+
BootyBurn
1 min Wall-sit
30 Squats
45sec Wall-sit
20 Squats
30sec Wall-sit
10 Squats
Rest 2 min
REPEAT


SATURDAY JUNE 23

STRENGTH
6 sets
15s Front Rack Hold
1min Rest
+
Build to a heavy:
Power Snatch, 1 rep


SUNDAY JUNE 24

FULL
Buy-in: 100 cal Row
THEN
10 Rounds
4 Power Cleans (135/95)
4 Pull-ups
4 Front Squats (135/95)
4 Pull-ups
THEN
Buy-out: 50 cal Row
--------------------
SCALINGS
Row/90cal Airbike
Power Cleans/DB(8reps)/KB(8reps)
Pull-ups/Jumping Pull-ups/Ring Rows/Bentover Row
--------------------
BODYWEIGHT
4 Rounds
25 Squats
10 Burpees
THEN
10 Rounds
5 Push-ups
5 Sit-ups
5 Inchworms
5 Sit-ups
THEN
2 Rounds
25 Squats
10 Burpees

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