Oct 15 - 21, 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 14

STRENGTH
Build to 1 Rep Max Bench Press
--------------------
5 sets
DB Bench/Floor Press, 10 reps, Across
rest as needed
+
FULL

4 Rounds
30s Deadlift (135/95)
Rest 30s
30s S2OH (135/95)
Rest 30s
30s Toes to Bar
Rest 30s
---------------------
SCALINGS
Deadlift/DB or KB
S2OH/DB or KB
T2B/Knee Raises/V-Snaps
---------------------
BODYWEIGHT
4 Rounds
30s Plank Hip Touches (L+R=1)
Rest 30s
30s Reverse Push-up
Rest 30s
30s V-Snaps
Rest 30s


TUESDAY OCT 16

STRENGTH
Build to Heavy Complex:
1 Squat Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Jerk
+
Toolbox Part A
20 min AirBike
*Every 5 min do:
35 Single Skips
5 Burpees

*When doing ToolBox Part A the main goal is to continually move at a nice steady pace. If needed, scale movements or reps in order to achieve this.
+
ToolBox Part B
4 Rounds (Not For Time)
6-10 Left DB Press
6-10 Right DB Press
10-15 Left Step-up
10-15 Right Step-up
10-15 Sit-ups

*Choose weights and reps that you know you can achieve across all rounds. If you complete it with the same weights and reps across all round then the next time you complete this workout increase the weight slightly OR the reps of the movement.
 


WEDNESDAY OCT 17

FULL
10 min AMRAP
7 DB Thusters (50/35#)
7 Burpee Box Jump Overs (24/20”)
Rest 5 min
3 min AMRAP
Walking Lunges
Rest 1 min
3 min AMRAP
Push-ups
--------------------
SCALINGS
DB Thruster/Light Barbell/KB/Squat Jump
Burpee Box Jump Overs/Burpee Box Jump/Burpee Jump Over


THURSDAY OCT 18

STRENGTH
4 sets
Back Squat, 3 reps, 2sec pause at bottom of each rep
--------------------
4 sets
DB Squat, 3 reps, 2sec pause at bottom of each rep
+
FULL
3 Rounds
50 Double Unders
30 Pull-ups
--------------------
SCALINGS
DU/Single Skips/Jumping Jacks
Pull-ups/Jumping Pull-up/Ring Row/Bentover Row
--------------------
BODYWEIGHT
3 Rounds
50 Jumping Jacks
20 Floor Wipers (L+R=1)


FRIDAY OCT 5

GunShow
3 sets
3 Bentover Row
THEN
Max Jerks
*Use same weight for Bentover Row and Jerks and all 3 sets
+
BootyBurn
3-6 Rounds
20 Russian KB Swings
20 Squats
+
HardCore Abs
Every 30 seconds:
1st - 15s Right Arm Front Plank
2nd - 15s Left Arm Front Plank
3rd - 15s Right Side Plank
4th - 15s Left Side Plank
3-6 Rounds


SATURDAY OCT 20

STRENGTH
6 sets
Snatch, 3 reps @72.5%
*If you do not have a max to work off just build to a moderate set of 3 and do all 6 sets of 3 reps at that weight.
+
6 sets
Clean + Jerk, 3 reps @72.5%
*If you do not have a max to work off just build to a moderate set of 3 and do all 6 sets of 3 reps at that weight.
+
3 sets
Front Rack Hold, 30s
Rest 2 min
+
6 sets
Overhead Hold, 30s
Rest 1:30


SUNDAY OCT 21

FULL
3 Rounds
Max Unbroken Ring Muscle-ups
Max Unbroken Strict Handstand Push-ups
50 - (Muscle-up reps + Handstand Push-up reps) cal AirBike
Rest 5 min

*Add the Muscle-up and HSPU reps together and then subtract that from 50. That is how many calories you must complete on the bike that round
*Must do at least 10 cal AirBike each round
--------------------
SCALINGS
Ring Muscle-ups/Bar Muscle-ups Chest to Bar/Pull-ups/Jumping Pull-up/Ring Row/Bentover Row
Strict Handstand Push-up/Handstand Push-up/HSPU off Box or Bench/DB or KB or Barbell Press/DB or KB or Barbell Push Press/Push-ups
AirBike/Row/Burpees
--------------------
BODYWEIGHT
3 Rounds
Max Unbroken Alternating Jump Lunges (L+R=1)
Max Unbroken Push-ups
50 - (Alt. Jump Lunges reps +Push-up reps) Burpees
Rest 5 min

*Add the Alt. Jump Lunges and Push-up reps together and then subtract that from 50. That is how many Burpees you must complete that round
*Must do at least 10 Burpees each round

Synergy Garage