July 23 - 29, 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 23

STRENGTH
5 sets
Deadlift, 3 reps , Across
*Use weight from June 16th or July 5 if you have it. If not, build to moderate set of 3 and do all 5 sets at that weight.
--------------------
6 sets
DB Deadlift, 6 reps, Across
+
FULL
On a 15min running clock:
5 min
Row for max calories
5min AMRAP
20 Squats
10 Sit-ups
5 min
Row for max calories
---------------------
SCALINGS
Row/Bike/Run
--------------------
BODYWEIGHT
On a 15min running clock:
5 min AMRAP
5 Burpees
20 Jumping Jacks
5min AMRAP
20 Squats
10 Sit-ups
5 min AMRAP
5 Burpees
20 Jumping Jacks


TUESDAY JULY 24

STRENGTH
2 sets
Overhead Hold, 60 sec
Rest 1 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 25

FULL
3 min AMRAP
3 Squat Cleans (185/125)
6 Bar Facing Burpees
Rest 3 min
6 Rounds
--------------------
SCALINGS
Clean/DB or KB Hang Clean(x2)
--------------------
BODYWEIGHT
3 min AMRAP
9 Squats
6 Burpees
Rest 3 min
6 Rounds


THURSDAY JULY 26

STRENGTH
Back Squat
Build to a heavy set or 20 reps
*Max 2 attempts
--------------------
3 sets
DB Squat, 20 reps, Across
rest as needed
+
FULL
Every 2 min
10 DB Power Snatch (50/35) (all on one arm)
10 DB Overhead Walking Lunges (50/35)
10 Rounds

*alternate arms each round so you end up doing 5 rounds on each arm
--------------------
SCALINGS
DB Snatch/KB/Light Barbell
DB Overhead Walking Lunge/kb/Light Barbell/Front Rack Walking Lunges
--------------------
BODYWEIGHT
Every 2 min
10 Sit-throughs (all one direction)
5 Inchworms
10 Rounds

*alternate sides each round so you end up doing 5 rounds each direction


FRIDAY JULY 27

STRENGTH
Build to heavy
3 Push-Press
+
GunShow
10 Rounds
10 1 Arm Row (L)
10 1 Arm Row (R)
10 Bench Press
+
BootyBurn
5 Rounds
20 Lunges
20 Squats
+
HardCore Abs
Max Hollow Hold
Rest 2 min
Max Plank
Rest 2 min
Max Sit-ups in 2 min
Rest 5 min
REPEAT


SATURDAY JULY 28

STRENGTH
6 sets
15s Front Rack Hold
30s Rest
+
Build to heavy 1 rep
Snatch
+
5 sets
Deadlift, 4 reps, Across
*Use weight from June 21 or July 9 if you have it. If not, build to moderate set of 4 and do all 5 sets at that weight.
--------------------
6 sets
DB Deadlift, 8 reps, Across


SUNDAY JULY 29

FULL
For Time:
30 Pull-ups
30 Power Cleans (95/65)
30 V-Snaps
30 KB Swings (53/35)
100 Double Unders
20 KB Swings (53/35)
20 V-Snaps
20 Power Cleans (95/65)
20 Pull-ups
--------------------
SCALINGS
Pull-ups/Jumping Pull-ups/Ring Rows/Bentover Row
Power Clean/DB/KB
V-Snaps/Sit-ups
KB Swings/DB Alternating Hang Power Snatch
DU/Single Skips
--------------------
BODYWEIGHT
30 Mountain Climbers (L+R=1)
30 Squat Jumps
30 V-Snaps
30 Plank Hip Touches (L+R=1)
100 Double Unders
20 Plank Hip Touches (L+R=1)
20 V-Snaps
20 Squat Jumps
20 Mountain Climbers (L+R=1)

Synergy Garage