Sept 3 - 9, 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 SEPT 3

STRENGTH
3 sets
Every 4 min
Deadlift, 3 reps , 1 rep every 30 seconds, Across, @Heavy 4rep
*Use weight from June 21, July 9 or 21, or Aug 6 or 20 if you have it. If not, build to moderate set of 4 and do all 5 sets at that weight.
--------------------
6 sets
DB Deadlift, 6 reps, Across
rest as needed
+
FULL
AMRAP in 16 min
8 Toes to Bar
8 Overhead Squat (155/105)
8 Box Jumps (24/20)
---------------------
SCALINGS
T2B/Hanging Knee Raises/V-Snaps
OHS/Front Squat
Box Jumps/Step-ups
---------------------
BODYWEIGHT
AMRAP in 16 min
9 V-Snaps
3 Inchworm Squat Jumps
18 Mountain Climbers (L+R=1)


TUESDAY SEPT 4

STRENGTH
6 sets
30s Front Rack Hold
Rest 1:30
+
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 SEPT 5

FULL
5 Rounds
20 Squats
5 Clean to Thrusters (135/95)
10 Handstand Push-ups
Rest 2 min
--------------------
SCALINGS
Clean to Thruster/DB/KB
HSPU/Toes or Knees on Box/DB, KB, or Barbell Push Press
--------------------
BODYWEIGHT
5 Rounds
20 Squats
6 Alternating Jump Lunges
10 Push-ups
Rest 2 min


THURSDAY SEPT 6

STRENGTH
4 sets
Back Squat, 3 reps, 5sec pause between reps
--------------------
4 sets
DB Squat, 6-10 reps, Across, 5sec pause between reps
+
FULL
5 Rounds
In 2 min:
50 Double Unders
20 Pull-ups
THEN AMRAP Power Snatches (75/55) in time remaining
Rest 3 min
--------------------
SCALINGS
DU/Single Skips
Pull-ups/Jumping/Ring Rows/Bentover Row
Power Snatches/DB/KB
--------------------
BODYWEIGHT
5 Rounds
In 2 min:
40 Jumping Jacks
10 Push-ups
THEN AMRAP Sit-Throughs in time remaining
Rest 3 min


FRIDAY SEPT 7

GunShow
5 Rounds
7 Curl to Press
5 Left Arm Row
5 Right Arm Row
5 Bench Press
+
BootyBurn
5 Rounds
10 Glute Bridge (3s pause)
10 Left Reverse Lunge
10 Right Reverse Lunge
+
HardCore Abs
5 Rounds
30 sec Plank
15 sec Left Plank
15 sec Right Plank
10 Sit-ups
 


SATURDAY SEPT 8

STRENGTH
6 sets
30s Overhead Hold
1min Rest
+
Build to Heavy
Overhead Squat, 1 rep
+
4 sets
Every 4 min
Deadlift, 3 reps , 1 rep every 30 seconds, Across, @Heavy 4rep
*Use weight from June 21, July 9 or 21, Aug 6, or 20, or Sept 3 if you have it. If not, build to moderate set of 4 and do all 5 sets at that weight.
--------------------
8 sets
DB Deadlift, 6 reps, Across
rest as needed


SUNDAY SEPT 9

FULL
10 Thrusters (95/65)
1000m Row
15 Thrusters
750m Row
20 Thrusters
500m Row
25 Thrusters
250m Row
--------------------
SCALINGS
Thrusters/DB/KB
Row/Run (800m,600m,400m,200m)/Airbike (2500m,1875m,1250m,625m)/Cardio Equipment (4min,3min,2min,1min)
--------------------
BODYWEIGHT
10 Thrusters (use anything you can hold; bag, milk jug, rock, etc.)
4 Rounds of 10 Burpees and 40 Squats
15 Thrusters
3 Rounds of 10 Burpees and 40 Squats
20 Thrusters
2 Rounds of 10 Burpees and 40 Squats
25 Thrusters
1 Rounds of 10 Burpees and 40 Squats

Synergy Garage