July 2 - 8, 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

1 Round
5 Inchworms
10 Arm Circles (each way)
10 Hip Hinge
5 Squat to Stands
THEN
2 Rounds
15-30s L Side Plank
15-30s R Side Plank
10 Squats
5 Push-ups


MONDAY JULY 2

STRENGTH
Back Squat
Build to heavy 12 reps
rest as needed
*max 3 attempts
--------------------
5 sets
DB Squat, 12 reps, Across
+
FULL
3 Rounds
30 Toes to Bar
30 KB Swings (53/35)
30 Burpees

**RULES**
Round 1 - Work for 40s and rest for 20s. Continue with this 40/20 pattern until you have completed the first round (90 reps).
Round 2 - Work for 30s and rest for 30s. Continue with this 30/30 pattern until you have completed the second round (another 90 reps).
Round 3 - Work for 20s and rest for 40s. Continue with this 20/40 pattern until you have completed the third round (another 90 reps).
Score is total time after completing the 3 Rounds (rests included).
---------------------
SCALINGS
T2B/Knee Raises/V-Snaps/
KB Swing/Alt. DB Hang Power Snatch
--------------------
BODYWEIGHT
3 Rounds
30 Sit-ups
30 Plank Rotations (L+R=1)
30 Burpees

**RULES**
Round 1 - Work for 40s and rest for 20s. Continue with this 40/20 pattern until you have completed the first round (90 reps).
Round 2 - Work for 30s and rest for 30s. Continue with this 30/30 pattern until you have completed the second round (another 90 reps).
Round 3 - Work for 20s and rest for 40s. Continue with this 20/40 pattern until you have completed the third round (another 90 reps).
Score is total time after completing the 3 Rounds (rests included).


TUESDAY JULY 3

STRENGTH
Build to heavy:
3 Push Press + 1 Jerk
+
Toolbox Tuesday
12 min EMOM
1st - 4-8 Half Kneeling Filly Press (L)
2nd - 4-8 Half Kneeling Filly Press (R)
Rest 2 min
24 min EMOM
1st - 30s Left Arm Farmer Hold or Carry (HEAVY)
2nd - 30s Right Arm Farmer Hold or Carry (HEAVY)
3rd - 4-8 Left Leg Pistol Squat
4th - 4-8 Right Leg Pistol Squat
Rest 2 min
10 min Easy Cardio
Run, Walk, Bike, Burpees+Squats+Jumping Jacks
*Do any movement or combination of movements that allow you to not have to slow down or stop for the entire 10 min (recommend Running, Rowing, Or Biking). During this 10 minutes you should be able to have a conversation with short choppy sentences.

--------------------
SCALINGS

Half Kneeling Filly Press/Seated Filly Press
Pistols/Counter Weight/Assisted/To Bench/Step-up
Cardio - If no cardio equipment pick a number of reps for movements that you will not have to ever break up or wont really slow down much and go through those reps for 10 minutes. NOT an AMRAP, Going at probably 60-70%.
 


WEDNESDAY JULY 4

FULL
AMRAP in 12 min
Power Clean
Front Squat
Shoulder to Overhead
1-2-3-4-5.....reps
(@155/105)
--------------------
SCALINGS
Use DB or KB for all movements but do double the reps (2-4-6-8....reps)
--------------------
BODYWEIGHT
AMRAP in 12 min
12 Sit-ups
12 Lunges
12 Push-ups


THURSDAY JULY 5

STRENGTH
3 sets
Deadlift, 3 reps
*Use weight from June 19th if you have it. If not, build to moderate set of 3 and do all 3 sets at that weight.
--------------------
6 sets
DB Deadlift, 6 reps, Across
rest as needed
+
FULL
5 Rounds
15 Box Jumps (20/24")
21 Wallballs (14/20#)
9 Push Press (135/95#)
--------------------
SCALINGS
Box Jumps/Step-ups
Wallballs/Light Thrusters
Push Press/DB/KB
--------------------
BODYWEIGHT
5 Rounds
25 Jumping Jacks
15 Squat Jumps
5 Inchworms


FRIDAY JULY 6

STRENGTH
2 sets
Bench Press, 10 reps, Across
--------------------
4 sets
DB Bench/Floor Press, 10-15 reps, Across
+
GunShow
5 sets
10 Bicep Curls
THEN
5 sets
10 Shoulder Press
+
BootyBurn
5 Rounds
10 Left Leg Deadlift
10 Right Leg Deadlift
10 Lunges
+
HardCore Abs
3-5 Rounds
10 Supermans
10 Sit-ups
10 Russian Twists (L+R=1)


SATURDAY JULY 7

STRENGTH
5 sets
30s Overhead Hold
30s Rest
+
5 sets
Squat Clean, 3 reps
+
4 sets
Overhead Squat, 4 reps


SUNDAY JULY 8

FULL
6 sets
Every 2 min
At the start of every 2 min do 10-20 Pull-ups
THEN
Sets 1, 3, 5
Max Clean to Thruster (135/95) in remaining time

Sets 2, 4, 6
Max Calorie Row in remaining time

*Pull-ups must be an unbroken, repeatable set for all 6 sets
--------------------
SCALINGS
Pull-ups/Jumping Pull-ups/Ring Rows/Bentover Row
Clean to Thruster/DB/KB
Row/AirBike/Run/Conditioning
--------------------
BODYWEIGHT
6 sets
Every 2 min
12 Squats
12 Sit-ups
Max Burpees in remaining time

Synergy Garage