July 30 - Aug 5, 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 30

STRENGTH
Front Squat
Build to heavy set of 20
*MAX 2 attempts
--------------------
3 sets
Goblet Squat, 20 reps, Across
+
FULL
For Time:
60 Burpees
40 Alt DB Snatches (50/35)
20 Chest to Bar Pull-ups
---------------------
SCALINGS
DB Snatches/KB/Light Barbell
C2B/Pull-ups/Jumping Pull-up/Ring Row/Bentover Row
--------------------
BODYWEIGHT
For Time:
60 Burpees
40 Jump to Target
20 Sit-Throughs (L+R=1)


TUESDAY JULY 31

STRENGTH
Jerk, Build to heavy 2 reps
+
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 AUG 1

FULL
For Time:
Snatch (9-6-3) (155/105)
Handstand Push-up (21-15-9)
--------------------
SCALINGS
Snatch/DB or KB(reps per arm)
HSPU/On Box/Push Press
--------------------
BODYWEIGHT
For Time:
Squat Jump (25-15-5)
Inchworm (5-3-1)
Push-up (25-15-5)


THURSDAY AUG 2

STRENGTH
5 sets
Deadlift, 2 reps, Across
*Use weight from June 25th or July 14 if you have it. If not, build to moderate set of 2 and do all 5 sets at that weight.
--------------------
6 sets
DB Deadlift, 4 reps, Across
rest as needed
+
FULL
4 Rounds
10 Goblet Squat (53/35)
20 KB Swings (53/35)
--------------------
SCALINGS
KB Swing/DB Hang Power Snatch
--------------------
BODYWEIGHT
8 Rounds
10 Squats
10 Butt Kicks (L+R=1)
10 Jumping Jacks


FRIDAY AUG 3

STRENGTH
6 sets
Bench Press, 3 reps, Across
--------------------
6 sets
DB Bench/Floor Press, 8-12 reps, Across
+
GunShow
5 Rounds
10 Front Raises
10 Lateral Raises
10 Bicep Curls
10 Overhead Tricep Extensions
+
BootyBurn
3 Rounds
30 Reverse Lunges
10 Squat Jumps
rest as needed
+
HardCore Abs
3 Rounds
L Side Plank 45s
R Side Plank 45s
10 Supermans
10 V-Snaps
Rest 1-3 min


SATURDAY AUG 4

STRENGTH
3 sets
30s Front Rack Hold
1:30 Rest
+
Build to heavy Single
Clean
+
5 sets
Overhead Squat, 3 reps, build


SUNDAY AUG 5

FULL
12 min AMRAP
Front Rack Lunges (135/95)
Toes to Bar
Shoulder to Overhead (135/95)
2-4-6-8-10.....reps
Rest 6 min
REPEAT
--------------------
SCALINGS
Front Rack Lunges/DB/KB/Suitcase Carry
T2B/Knee Raises/V-Snaps/Sit-ups
S2OH/DB/KB
--------------------
BODYWEIGHT
12 min AMRAP
Lunges (L+R=1)
Sit-ups
Push-ups
5-10-15-20....reps
Rest 6 min
REPEAT

Synergy Garage