June 25 - July 1, 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 4
2 sets
2min Plank
2min Rest
*do this at least 3 times during the week
--------------------
SCALING
2 sets
1min Plank
2min 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 25

STRENGTH
Deadlift
Build to heavy 2 reps
*NOT MAX
rest as needed
--------------------
6 sets
DB Deadlift, 4 reps, Across
+
FULL
AMRAP in 90sec
4 Power Cleans (135/95)
8 Pull-ups
Rest 3:30
4 Rounds
---------------------
SCALINGS
Power Cleans/DB or KB (8reps)
Pull-ups/Jumping Pull-up/Ring Rows/Bentover Row
--------------------
BODYWEIGHT
AMRAP in 90sec
4 Burpees
8 V-Snaps
Rest 3:30
4 Rounds


TUESDAY JUNE 26

STRENGTH
4 sets
30sec Overhead Hold
Rest 30sec
+
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 27

FULL
4 Rounds
20 KB Swings(53/35)
20 Sit-ups
Rest 4 min
4 Rounds
20 Thrusters (95/65)
5 Wall Walks
--------------------
SCALINGS
KB Swings/DB Hang Power Snatch
Thrusters/DB/KB
--------------------
BODYWEIGHT
4 Rounds
20 Jump to Target
20 Sit-ups
Rest 4 min
4 Rounds
20 Squat Jumps
5 Inchworms


THURSDAY JUNE 28

STRENGTH
Front Squats, build to heavy 8 reps
rest as needed
*max of 3 attempts
--------------------
5 sets
Goblet Squat, 8 reps, Across
rest as needed
+
FULL
AMRAP in 14 min
Front Squat (135/95)
Pull-ups
2-4-6-8.....
--------------------
SCALINGS
Front Squat/DB/KB
Pull-ups/Jumping Pull-ups/Ring Rows/Bentover Row
--------------------
BODYWEIGHT
AMRAP in 14 min
Squat (5-10-15-20.....)
Push-ups (2-4-6-8-10.....)


FRIDAY JUNE 29

STRENGTH
Build to heavy complex:
2 Push Press + 1 Jerk
+
GunShow
10 Rounds
5 Left Curl to Press
5 Right Curl to Press
10 Front Raises
10 Side Raises
rest as needed
+
GARAGE PLANK CHALLENGE FINAL
MAX PLANK


SATURDAY JUNE 30

STRENGTH
4 sets
15s Front Rack Hold
30s Rest
+
Build to a heavy:
1 Power Clean
+
3 sets
Deadlift, 5 reps @heavy 5 rep (from a couple weeks ago)
rest as needed
--------------------
6 sets
DB Deadlift, 10 reps, Across
rest as needed


SUNDAY JULY 1
HAPPY CANADA DAY!

FULL
For Time:
3 Rounds
780m Row
10 Clean (185/125)
3 Jerk (185/125)
18 Burpees
67 Double Unders
2 Snatch (185/125)
--------------------
SCALINGS
Row/1950m AirBike/3 min Cardio
Cleans and Jerks/DBs or KBs (if using one DB or KB then do 10 cleans/arm and 3 jerks/arm)
DU/Single Skips
Snatch/4 DB or KB Snatch
--------------------
BODYWEIGHT
For Time: 
3 Rounds
78 Lunges
13 Push-ups
60 Squats
18 Burpees
67 Jumping Jacks (*ignore my Mountain Climber comment in the video*)

Synergy Garage