Sept 17 - 23, 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 17

STRENGTH
4 sets
Every 4 min
Deadlift, 4 reps , 1 rep every 30s, Across, @Heavy 3rep
*Use weight from June 16, July 5 or 23, Aug 16 or 30, or Sept 13 if you have it. If not, build to moderate set of 4 and do all 4 sets at that weight.
*On a 4 minute clock do one Deadlift at the 0:00, then one at 0:30, then one at 1:00, then one at 1:30. Rest remainder of the 4 minutes and repeat for 4 Rounds.
--------------------
8 sets
DB Deadlift, 8 reps, Across
rest as needed
+
FULL

6 min AMRAP
10 Overhead Squats (95/65)
10 Toes to Bar
Rest 3 min
6 min AMRAP
10 Hang Squat Snatch (95/65)
10 Toes to Bar
Rest 3 min
6 min AMRAP
10 Squat Snatch (95/65)
10 Toes to Bar

*Score each 6 min AMRAP individually
---------------------
SCALINGS
T2B/Hanging Knee Raises/V-Snaps/Sit-ups
OHS/Front Squat/ DB or KB Goblet Squat
Hang Squat Snatch/Hang Squat Clean/Hang Power Snatch/ Hang Power Clean/DB or KB Hang Power Snatch
Squat Snatch/Squat Clean/DB Snatch/DB or KB Squat Clean
---------------------
BODYWEIGHT
6 min AMRAP
10 Lunges
10 V-Snaps
Rest 3 min
6 min AMRAP
10 Squats
10 V-Snaps
Rest 3 min
6 min AMRAP
10 Squat Jumps
10 V-Snaps

*Score each 6 min AMRAP individually


TUESDAY SEPT 18

STRENGTH
3 sets
Overhead Hold, 30sec
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 19

FULL
For Time:
50 Deadlifts
25 Chest to Bar Pull-ups
35 Deadlifts
25 Chest to Bar Pull-ups
25 Deadlifts
25 Chest to Bar Pull-ups
--------------------
SCALINGS
Deadlift/DB or KB
C2B/Pull-ups/Jumping Pull-ups/Ring Rows/Bentover Row
--------------------
BODYWEIGHT
For Time:
50 Sit-ups
25 Mountain Climbers (L+R=1)
35 Sit-ups
25 Mountain Climbers (L+R=1)
25 Sit-ups
25 Mountain Climbers (L+R=1)


THURSDAY SEPT 20

STRENGTH
5 sets
Back Squat, 4 reps, 5sec pause between reps
--------------------
5 sets
DB Squat, 10-15 reps, Across, 5sec pause between reps
+
FULL
5 Rounds
10 Front Squats (135/95)
40 Double Unders
10 Front Rack Lunges (135/95)(L+R=2)
--------------------
SCALINGS
Front Squat/Goblet Squat
DU/Single Skips/Jumping Jacks
Front Rack Lunges/Goblet Lunges
--------------------
BODYWEIGHT
7 Rounds
10 Squats
40 Jumping Jacks
10 Lunges (L+R=2)


FRIDAY SEPT 21

Build to Heavy
2 Push Press + 2 Jerk

*Jerk can be Split or Push Jerk
+
GunShow

2 sets
Down the Rack (Double DB Curls)
Rest as needed after getting all the way down the rack (Little to NO rest between weights)

*Start at a weight you can do a max of 20 reps with. Do your max set or stop at 20 reps, then immediately take the next DB lower and do a max set or stop at 20 reps. Continue this until you get to the lowest DB you have.
*If you get 20 reps on every DB you need to start at a higher weight on the second round through
+
BootyBurn
3 sets
Max Wallsit
Rest 2 min
+
HardCore Abs
8 min AMRAP
10 Sit-ups
30s Plank

Rest 4 min
REPEAT
*Do an 8min AMRAP, rest 4 min, then do another 8 min AMRAP


SATURDAY SEPT 22

STRENGTH
3 sets
1 min Front Rack Hold
Rest 2:30
+
Snatch
3 sets of 2 reps
3 sets of 1 rep

*You can build across the 6 sets OR you can build up to a weight and use the same weight for the 3 sets of doubles and then increase the weight and use that weight for all 3 sets of singles.
+
3 sets
Every 4 min
Deadlift, 2 reps , 1 rep every minute, Across, @Heavy 2rep

*Use weight from June 25, July 14, Aug 2, 11, or 25 if you have it. If not, build to moderate set of 2 and do all 3 sets at that weight.
*On a 4 minute clock do one Deadlift at the 0:00, then one at 1:00. Rest remainder of the 4 minutes and repeat for 3 Rounds.
--------------------
6 sets
DB Deadlift, 4 reps, Across
rest as needed


SUNDAY SEPT 9

FULL
10 Rounds
25 Squats
10 Shoulder to Overhead (135/95)
300m Row
Rest 1 min
--------------------
SCALINGS
S2OH/DB or KB
Row/Run 200m/Airbike 750m/Cardio Equipment 1min
--------------------
BODYWEIGHT
10 Rounds
25 Squats
10 Push-ups
10 Burpees
Rest 1 min

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