July 9 - 15, 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 9

STRENGTH
3 sets
Deadlift, 4 reps , Across
*Use weight from June 21th if you have it. If not, build to moderate set of 4 and do all 3 sets at that weight.
--------------------
6 sets
DB Deadlift, 8 reps, Across
+
FULL
4 Rounds
10 Right Arm KB Swings (53/35)
10 Right Arm KB Shoulder to Overhead (53/35)
10 Left Arm KB Swings (53/35)
10 Left Arm KB Shoulder to Overhead (53/35)
20 Squats
---------------------
SCALINGS
Single Arm KB Swing/Single Arm DB Hang Power Snatch
Single Arm S2OH/DB

BARBELL VARIATION
6 Rounds
10 Hang Power Snatch (Light)
10 Shoulder to Overhead (Light)
20 Squats
--------------------
BODYWEIGHT
6 Rounds
10 Push-ups
5 Inchworms
20 Squats


TUESDAY JULY 10

STRENGTH
2 sets
Front Rack Hold, 60 sec
Rest 3 min
+
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 11

FULL
6 sets
2 min AMRAP
3 min Rest

10 Power Snatch (75/55)
10 Push-ups
--------------------
SCALINGS
Power Snatch/DB(10/arm)/KB(10/arm)
--------------------
BODYWEIGHT
6 sets
2 min AMRAP
3 min Rest

10 Sit-throughs (L+R=1)
10 Push-ups


THURSDAY JULY 12

STRENGTH
Back Squat
Build to a heavy set or 10 reps
*Max 3 attempts
--------------------
5 sets
DB Squat, 10 reps, Across
rest as needed
+
FULL
21-15-9
Thrusters (95/65)
Sit-ups
Burpees
--------------------
SCALINGS
Thrusters/DB/KB
--------------------
BODYWEIGHT
21-15-9
Alternating Jump Lunge (L+R=1)
Sit-ups
Burpees


FRIDAY JULY 13

STRENGTH
Build to heavy
2 Press + 3 Push-Press + 1 Jerk
+
GunShow
EMOM for 20 min
1st - 5 Bench Press
2nd - 5 Bentover Row
+
BootyBurn
3 Rounds
5 Lunge Squats (LLunge + Squat + RLunge + Squat=1)
1 min Wallsit
Rest 3 min
+
HardCore Abs
3 Rounds
30 sec Left Side Plank
30 sec Right Side Plank
30 Russian Twists


SATURDAY JULY 14

STRENGTH
6 sets
30s Overhead Hold
1min Rest
+
4 sets
Squat Snatch, 3 reps
+
3 sets
Deadlift, 2 reps, Across
*Use weight from June 25th if you have it. If not, build to moderate set of 2 and do all 3 sets at that weight.
--------------------
6 sets
DB Deadlift, 4 reps, Across


SUNDAY JULY 15

FULL
T.U.P.
15-12-9-6-3
Power Clean (135/95)
Pull-ups
Front Squat (135/95)
Pull-ups
--------------------
SCALINGS
Power Clean/DB/KB
Pull-ups/Jumping Pull-ups/Ring Rows/Bentover Row
Front Squat/Goblet Squat
--------------------
BODYWEIGHT
15-12-9-6-3
Squat Jump
Sit-ups
Squat
Sit-ups

Synergy Garage