July 16 - 22, 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 16

STRENGTH
Front Squat, build to heavy set of 10
*MAX 3 attempts
--------------------
5 sets
Goblet Squat, 10 reps, Across
+
FULL
In 3 min
2 Rounds
30 Squats
10 Push-ups
THEN
In time remaining, AMRAP Wallballs (20/14)
Rest 3 min
X3 sets
---------------------
SCALINGS
Wallball/DB, KB, or Barbell Light Thrusters
--------------------
BODYWEIGHT
In 3 min
2 Rounds
30 Squats
10 Push-ups
THEN
In time remaining, AMRAP Squat Jumps
Rest 3 min
X3 sets


TUESDAY JULY 17

STRENGTH
Build to heavy Complex:
1 Press + 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 18

FULL
27-21-15-9
Cal Row
Clean and Jerks (115/75)
--------------------
SCALINGS
Row/AirBike/Burpees/Double-Unders (X3)
Clean and Jerk/DB/KB
--------------------
BODYWEIGHT
27-21-15-9
Burpees
Plank Hip Touches (L+R=1)
Floor Wipers (L+R=1)


THURSDAY JULY 19

STRENGTH
5 sets
Deadlift, 5 reps @Heavy 5
*Use weight from June 11th or 30th if you have it. If not, build to moderate set of 5 and do all 5 sets at that weight.
--------------------
6 sets
DB Deadlift, 10 reps, Across
rest as needed
+
FULL
In 15 min
6 Rounds
30 KB Swings (53/35)
20 Goblet Squats (53/35)
10 Pull-ups
THEN
In time remaining, AMRAP Burpees
--------------------
SCALINGS
KB Swing/Alt. DB Hang Power Snatch/Plate Ground to Overhead
Goblet Squat/DB/Plate
Pull-up/Jumping Pull-up/Ring Row/Bentover Row
--------------------
BODYWEIGHT
In 15 min
6 Rounds
30 Plank Rotations (L+R=1)
20 Squats
10 V-Snaps
In time remaining, AMRAP Burpees


FRIDAY JULY 20

STRENGTH
10 sets
Bench Press, 2 reps, Across
rest as needed
--------------------
10 sets
DB Bench/Floor Press, 4-6 reps, Across
+
GunShow
3-5 Rounds
5 Left 1 Arm Row
5 Right 1 Arm Row
5 Left Curl to Press
5 Right Curl to Press
rest as needed
+
BootyBurn
3 Rounds
5 Left Glute Bridge
5 Right Glute Bridge
10 Glute Bridge (with 3 set pause at top)
20 Squats
+
HardCore Abs
5 Rounds
10 Toes to Bar/V-Snaps
20 Russian Twists (L+R=1)


SATURDAY JULY 21

STRENGTH
5 sets
15s Front Rack Hold
30s Rest
+
4 sets
Overhead Squat, 2 reps (with 3 sec pause at top and bottom of each rep)
+
5 sets
Clean and Jerk, 2 reps, Across


SUNDAY JULY 22

FULL
37 min AMRAP
5 Deadlift (225/155)
5 Push-ups
30 Box Jumps (24/20)
5 Push-ups
5 Wall Walks
5 Push-ups
30 Double-Unders
5 Push-ups
--------------------
SCALINGS
Deadlift/DB/KB
Box Jump/Step-ups
Wall Walks/Inchworms
DU/Single Skip/Jumping Jacks
--------------------
BODYWEIGHT
37 min AMRAP
30 Sit-Throughs
5 Push-ups
30 Squats
5 Push-ups
5 Inchworms
5 Push-ups
30 Jumping Jacks
5 Push-ups

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