Aug 27 - Sept 2, 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 27

STRENGTH
3 sets
Front Squat, 5 reps, 10sec pause between reps
--------------------
3 sets
Goblet Squat, 8-12 reps, Across, 10sec pause between reps
+
FULL
15min AMRAP
10 Squat
10 Sit-up
10 Overhead Lunge
10 Russian Twist (L+R=1)
10 Wallball/Thrusters
*do entire workout holding a Wallball (20#/14#) or something of the same weight
*if the Wallball (or like weighted object) is set down or dropped there is a penalty of 5 Burpees
---------------------
SCALINGS
Wallball -> Use anything that is of a close weight to the Wallball you would be using
 


TUESDAY AUG 28

STRENGTH
Build to heavy set:
1 Press + 4 Push Press + 1 Jerk
+
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.
*Increase reps or weight each week of up to 2 movements if completed full rounds of the same weight and reps the previous week. 

--------------------
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 29

FULL
4 Rounds
12 L DB Snatch
12 R DB Snatch
12 L DB Thruster
12 R DB Thruster
2 L DB Manmakers
2 R DB Manmakers
@35/20#
--------------------
SCALINGS
Can use a KB or any weight you can hold in one hand.
Can also use a weight plate. If you use a weight plate complete the workout as follows:
4 Rounds
24 Plate Ground to Overhead
24 Plate Thrusters
4 Manmakers (no row)
--------------------
BODYWEIGHT
4 Rounds
20 Plank Rotations (L+R=1)
15 Squat Jumps
10 Burpees with Push-up


THURSDAY AUG 30

STRENGTH
5 sets
Deadlift, 4 reps , Across, @Heavy 3rep
*Use weight from June 16, July 5 or 23, or Aug 16 if you have it. If not, build to moderate set of 4 and do all 5 sets at that weight.
--------------------
10 sets
DB Deadlift, 8 reps, Across
rest as needed
+
FULL
3 Rounds
48 Double Unders
24 cal Row
12 Dips
6 Burpee Box Jumps (24/20")
--------------------
SCALINGS
DU/Single Skips
Row/24cal Airbike/1:30 cardio
Dips/Feet on the floor
Burpee Box Jump/Burpee Step-up
--------------------
BODYWEIGHT
3 Rounds
48 Jumping Jacks
24 Mountain Climbers (L+R=1)
12 Triangle Push-ups
6 Burpees


FRIDAY AUG 31

GunShow
10 Rounds
5 Bench Press
5 Bentover Row
+
BootyBurn
10 Rounds
5 Lunge Squat (LLunge + Squat + RLunge + Squat=1)
30s Wall Sit
Rest 1 min
+
HardCore Abs
10 Rounds
5 V-Snaps
30s Plank
Rest 1 min
 


SATURDAY SEPT 1

STRENGTH
5 sets
30s Overhead Hold
1min Rest
+
6 sets
Hang Power Snatch, 3 reps
+
6 sets
Hang Power Clean, 3 reps


SUNDAY SEPT 2

FULL
10 Rounds
In 1 min:
16 Squats
8 Push-ups
Then MAX Clean and Jerk (155/105) in time remaining
Rest 1 min
--------------------
SCALINGS
Use DBs or KBs
--------------------
BODYWEIGHT
10 Rounds
In 1 min:
16 Squats
8 Push-ups
Then MAX Burpees in time remaining
Rest 1 min

Synergy Garage