Aug 6 - 12, 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 AUG 6

STRENGTH
3 sets
Deadlift, 5 reps , Across, @heavy 4rep
*Use weight from June 21, June 28, or July 9 if you have it. If not, build to moderate set of 5 and do all 3 sets at that weight.
--------------------
6 sets
DB Deadlift, 10 reps, Across
+
FULL
"Base Line"
500m Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

*reference March 22/18
---------------------
SCALINGS
500m Row/1250mAirBike/2 min Cardio
Pull-ups/Jumping Pull-ups/Ring Rows/Bentover Row
--------------------
BODYWEIGHT
50 Jumping Jacks
40 Air Squats
30 Sit-ups
20 Push-ups
10 Side Plank (L+R=1)


TUESDAY AUG 7

STRENGTH
3 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 AUG 8

FULL
5 Rounds
4 Thrusters (95/65)
8 Front Squats (95/65)
8 Push-ups
--------------------
SCALINGS
Thrusters/DB/KB
Front Squat/Goblet Squat
--------------------
BODYWEIGHT
5 Rounds
6 Squat Jumps
12 Squats
12 Push-ups


THURSDAY AUG 9

STRENGTH
3 sets
Back Squat, 3 reps, 10sec pause between reps
--------------------
3 sets
DB Squat, 6-10 reps, 10sec pause between reps
rest as needed
+
FULL
3 Rounds
8 L Arm KB Swing (53/35)
8 L Arm KB Shoulder to Overhead (53/35)
8 R Arm KB Swing (53/35)
8 R Arm KB Shoulder to Overhead (53/35)
16 Goblet Squats (53/35)
Rest 1:1
--------------------
SCALINGS
KB Swing/DB Snatch
KB Shoulder to Overhead/DB
Goblet Squat/DB
--------------------
BODYWEIGHT
3 Rounds
10 L Sit-throughs
10 R Sit-throughs
10 Plank Rotations (L+R=1)
10 Squats
Rest 1:1


FRIDAY AUG 10

STRENGTH
Build to heavy
2 Press + 2 Push-Press + 2 Jerk
+
GunShow
EMOM for 12 min
1st - 8 Strict Pull-ups [Scale down reps/Hard Ring Rows/Bentover Row(3sec up and down)]
2nd - 4 Strict Toes to Bar [Scale down reps/Strict V-Snap/Kipping]
3rd - 15-20 DB Bench Press [KB/Barbell/Scale down reps/Push-up]
+
BootyBurn
For Time:
100 Lunges
75 Squats

*reference May 26/18
+
HardCore Abs
3 Rounds
45s Left Farmer Hold
45s Right Farmer Hold
45s Plank
20 Sit-ups


SATURDAY AUG 11

STRENGTH
4 sets
30s Front Rack Hold
1:30 Rest
+
4 sets
Jerk, 2 reps, Across
+
3 sets
Deadlift, 3 reps, Across, @heavy 2rep
*Use weight from June 25th, July 14, or Aug 2 if you have it. These will be If not, build to moderate set of 3 and do all 3 sets at that weight.
--------------------
6 sets
DB Deadlift, 6 reps, Across


SUNDAY AUG 12

FULL
2 min AMRAP UNBROKEN Double-Unders *if you break do 4 Burpees
2 min AMRAP Burpee Box Jump-overs (24/20")
Rest 2 min
1:30 AMRAP UNBROKEN Double-Unders *if you break do 3 Burpees
1:30 AMRAP Burpee Box Jump-overs (24/20")
Rest 1:30
1 min AMRAP UNBROKEN Double-Unders *if you break do 2 Burpees
1 min AMRAP Burpee Box Jump-overs (24/20")
est 1 min
30sec AMRAP UNBROKEN Double-Unders *if you break do 1 Burpees
30sec AMRAP Burpee Box Jump-overs (24/20")
--------------------
SCALINGS
DU/Single Skips
Burpee Box Jump-overs/Burpee Over Impliment
--------------------
BODYWEIGHT
2 min AMRAP 40 Jumping Jacks + 8 Mountain Climbers (L+R=1)
2 min AMRAP Burpee Jump Overs
Rest 2 min
1:30 AMRAP 30 Jumping Jacks + 6 Mountain Climbers (L+R=1)
1:30 AMRAP Burpee Jump Overs
est 1:30
1 min AMRAP 20 Jumping Jacks + 4 Mountain Climbers (L+R=1)
1 min AMRAP Burpee Jump Overs
est 1 min
30sec AMRAP 10 Jumping Jacks + 2 Mountain Climbers (L+R=1)
30sec AMRAP Burpee Jump Overs

Synergy Garage