Aug 13 - 19, 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 13

STRENGTH
3 sets
Front Squat, 3 reps, 10sec pause between reps
--------------------
3 sets
Goblet Squat, 6-10 reps, 10sec pause between reps
+
FULL
4 Rounds
25 Hang Power Snatch (75/55)
50 Double Unders
---------------------
SCALINGS
Hang Power Snatch/KB Snatch/DB Hang Clean and Jerk
Double Unders/Single Skips
--------------------
BODYWEIGHT
4 Rounds
25 Plank Hip Touches (L+R=1)
50 Jumping Jacks


TUESDAY AUG 14

STRENGTH
Build to heavy
2 Press + 4 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 AUG 15

FULL
5 Rounds For Time:
10 Deadlifts (135/95)
10 Burpees Over Bar
5 Snatches (135/95)
10 Burpees Over Bar
Rest 2 min
--------------------
SCALINGS
Deadlift/DB/KB
Burpees Over Bar/Burpee Over Impliment
Snatch/KB or DB(5/arm)
--------------------
BODYWEIGHT
5 Rounds For Time:
10 Floor Wipers (L+R=1)
10 Burpees
5 Inchworms
10 Burpees
Rest 2 min


THURSDAY AUG 16

STRENGTH
3 sets
Deadlift, 4 reps , Across, @heavy 3 rep
*Use weight from June 16, June 23, or July 5 if you have it. If not, build to moderate set of 4 and do all 3 sets at that weight.
--------------------
6 sets
DB Deadlift,  reps, Across
rest as needed
+
FULL
6-9-12
Back Squat (185/135)
Chest to Bar
--------------------
SCALINGS
Back Squat/DB or KB Squat
C2B/Pull-ups/Jumping/Ring Row/Bentover Row
--------------------
BODYWEIGHT
10-20-30
Squat
V-Snap


FRIDAY AUG 17

STRENGTH
5 sets
Bench Press, 4reps, Across
rest as needed
--------------------
5 sets
DB Bench/Floor Press, 10-15 reps, Across
rest as needed
+
GunShow
3 Rounds
10 Banded Bench Press
10 Banded Tricep Extension
rest as needed between rounds
*all 20 reps unbroken
+
3 Rounds
10 Banded Row
10 Banded Bicep Curls
rest as needed between rounds
*all 20 reps unbroken
+
BootyBurn
3 Rounds
20 Weighted Step-ups
5 L Barbell Romanian Deadlift
5 R Barbell Romanian Deadlift
Rest 3 min
+
HardCore Abs
For Time:
Accumulate:
3 min Plank
90 sec R Side Plank
90 sec L Side Plank
60 Sit-ups


SATURDAY AUG 18

STRENGTH
3 sets
30s Overhead Hold
1min Rest
+
Build to heavy:
1 rep MAX Clean & Jerk
+
Build to heavy:
Bentover Row, 4 reps


SUNDAY AUG 19

FULL
In 9 min:
Build to heavy unbroken round of
Macho Man (3 Power Clean + 3 Front Squat + 3 Push Jerk)
+
Rest 6 min
+
3min AMRAP
3 Power Clean
3 Front Squat
3 Push Jerk
@135/95
+
Rest 3 min
+
3min AMRAP
3 Power Clean
3 Front Squat
3 Push Jerk
@155/105
+
Rest 3 min
+
3min AMRAP
3 Power Clean
3 Front Squat
3 Push Jerk
@185/135
--------------------
SCALINGS
Use DB or KB
Instead of building to a heavy set you can take 9min to find how many rounds of Macho Man complex you can do without setting the weights down. Then you will just use the same weights for all 3 rounds of the 3 min AMRAP
--------------------
BODYWEIGHT
5 Rounds
3min AMRAP
3 Squat Jump
6 Push-ups
9 Sit-ups
Rest 3 min
*5 individual scores

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