Oct 1 - 7, 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 OCT 1

STRENGTH
4 sets
Every 4 min
Deadlift, 3 reps , 1 rep every 30s, Across, @Heavy 2rep
*Use weight from June 25, July 14, Aug 2, 11 or 25, or Sept 22 or 27 if you have it. If not, build to moderate set of 2 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. Rest remainder of the 4 minutes and repeat for 4 Rounds.
--------------------
8 sets
DB Deadlift, 6 reps, Across
rest as needed
+
FULL

3 Rounds
10 Plate Ground to Overhead (45/25#)
20 Lunges
Rest 3 min
x3 sets
*Do 3 rounds of the G2OH and Lunges then rest 3 min. Do 3 sets of that.
*You will have 3 different times for your scores. Try to keep them all similar in time.
---------------------
SCALINGS
Plate Ground to Overhead/Use anything you can hold in both hands


TUESDAY OCT 2

STRENGTH
2 sets
Front Rack Hold, 1min
Rest 2min
+
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 OCT 3

FULL
8 Rounds
12 DB Alt. Snatch (50/35)
40 Double Unders
12 Sit-ups
--------------------
SCALINGS
DB Snatch/KB/Light Barbell
DU/Single Skips
--------------------
BODYWEIGHT
8 Rounds
12 Plank Rotations (L+R=1)
40 Jumping Jacks
12 Sit-ups


THURSDAY OCT 4

STRENGTH
6 sets
Back Squat, 6 reps, 3sec pause between reps
--------------------
6 sets
DB Squat, 10-15 reps, Across, 3sec pause between reps
+
FULL
20 Rounds
10 Squats
5 Burpees
5 Shoulder to Overhead (135/95)
--------------------
SCALINGS
S2OH/DB/KB
--------------------
BODYWEIGHT
20 Rounds
10 Squats
5 Burpees
5 Reverse Push-ups


FRIDAY OCT 5

Build to Heavy
1 Push Press + 1 Jerk

*Jerk can be Split or Push Jerk
+
GunShow

In 15 min build to heavy of
6 Bicep Curl (both arms at once)
6 Overhead Tricep Extensions
THEN
3 Rounds
10 Front Raises
10 Lateral Raises
10 Press
+
BootyBurn
4 Rounds
10 Left RDL
10 Left Glute Bridge Leg Extension (*extend Right Leg)
10 Right RDL
10 Right Glute Bridge Leg Extension (*extend Left Leg)
+
HardCore Abs
5 Rounds
10 Sit-ups
30s Left Plank
30s Right Plank


SATURDAY OCT 6

STRENGTH
Deadlift
Build to heavy 1 rep
+
3 sets
Overhead Hold, 30s
Rest 1:30
+
3 sets
Clean and Jerk, 3 reps @70% of 1RM

*If you do not have a max to work off just build to a moderate set of 3 and do all 3 sets of 3 reps at that weight.


SUNDAY OCT 7

FULL
For Time:
21 Cal Row
8 Squat Clean (135/95)
7 Ring Muscle-ups
6 Thrusters (135/95)
15 Cal Row
6 Squat Clean (155/105)
5 Ring Muscle-ups
4 Thrusters (155/105)
9 Cal Row
4 Squat Cleans (185/125)
3 Ring Muscle-ups
2 Thrusters (185/125)
--------------------
SCALINGS
Row/AB/Burpees
Squat Clean/Power Clean/DB/KB
Ring Muscle-up/Bar Muscle-up/Chest to Bar/Pull-up/Jumping Pull-up/Ring Row/Bentover Row
Thrusters/Push Press/DB/KB
--------------------
BODYWEIGHT
For Time:
21 Burpees
8 Squat Jumps
7 V-Snaps
6 Push-ups
15 Burpees
6 Squat Jumps
5 V-Snaps
4 Push-ups
9 Burpees
4 Squat Jumps
3 V-Snaps
2 Push-ups

Synergy Garage