Aug 20 - 26, 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 20

STRENGTH
5 sets
Deadlift, 5 reps , Across, @Heavy 4rep
*Use weight from June 21, July 9 or 21, or Aug 6 if you have it. If not, build to moderate set of 5 and do all 5 sets at that weight.
--------------------
10 sets
DB Deadlift, 10 reps, Across
+
FULL
5 Rounds
50 Double Unders
20 Box Jumps (24/20")
10 Burpees
---------------------
SCALINGS
DU/Single Skips
Box Jumps/Box Step-ups
--------------------
BODYWEIGHT
5 Rounds
50 Jumping Jacks
20 Jump to Target
10 Burpees


TUESDAY AUG 21

STRENGTH
4 sets
Overhead Hold, 30 sec
Rest 1 min
+
Toolbox Tuesday
8 min EMOM
8 Weighted Lunges
Rest 2 min
5 Rounds NOT For Time:
10 Wallball (20/14#)
1-4 Strict Toes to Bar
Rest 2 min
5 Rounds NOT For Time:
10 Thrusters (95/65)
10 Toes to Bar
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

Weighted Lunges - any loading you choose
Wallballs and Thrusters - choose two different styles of Thrusters if you don't have a Wallball. You can do Thrusters with DBs, KBs, weight plates, etc.
Strict Toes to Bar/Strict Knee Raises/V-Snaps
Toes to Bar/Knee Raises/Sit-ups
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 22

FULL
For Time:
Row 1000m
40 Alternating DB Snatch (50/35)
Row 500m
40 Alternating DB Snatch (50/35)
Row 1000m
--------------------
SCALINGS
1000m Row/2500m Airbike/4min Cardio
500m Row/1250m Airbike/2min Cardio
DB Snatch/KB Snatch/Plate Ground to Overhead
--------------------
BODYWEIGHT
2 Rounds
30s Bear Crawl
40 Plank Hip Touches (L+R=1)
30s Bear Crawl
40 Plank Rotations (L+R=1)
30s Bear Crawl


THURSDAY AUG 23

STRENGTH
3 sets
Back Squat, 5 reps, 10sec pause between reps
--------------------
3 sets
DB Squat, 8-12 reps, Across, 10sec pause between reps
rest as needed
+
FULL
12 min AMRAP
30 Squats
10 Sit-ups
10 Push-ups
10 Pull-ups
--------------------
SCALINGS
Pull-ups/Jumping Pull-ups/Ring Rows/Bentover Row/Sit-Through (L+R=1)


FRIDAY AUG 24

STRENGTH
Build to heavy
1 Press +2 Push Press + 2 Jerk
+
GunShow
3 sets
MAX Push-ups
Rest 2 min
*set difficulty at a a variation that you can achieve at least 10 reps on set #1
+
BootyBurn
5 Rounds
10 5s Pause Squats
10 L Leg RDL
10 R Leg RDL
+
HardCore Abs
4 Rounds
30s Left Side Plank
30s rest
30s Right Side Plank
30s Rest
 


SATURDAY AUG 25

STRENGTH
5 sets
30s Front Rack Hold
1:30 Rest
+
Every 2 min, for 20 min (10 Rounds)
2 Clean and Jerk
*start at about 50% and build as you wish from there
+
5 sets
Deadlift, 3 reps, Across, @heavy 2rep
*Use weight from June 25, July 14, Aug 2 or 11 if you have it. If not, build to moderate set of 3 and do all 5 sets at that weight.
--------------------
10 sets
DB Deadlift, 3 reps, Across


SUNDAY AUG 26

FULL
6 Rounds
6min AMRAP
6 Front Squats
6 Shoulder to Overhead
12 Deadlift
6 min Rest

@155/105
continue from where you left off in the previous round
--------------------
SCALINGS
Use DBs or KBs
--------------------
BODYWEIGHT
6 Rounds
6min AMRAP
6 Squats *5sec lowering phase
3 Inchworms *with Push-up
6 Burpees
Rest 6 min
continue from where you left of in the previous round

Synergy Garage