Oct 22 - 28, 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 22

STRENGTH
Build to heavy
1 Squat Snatch + 1 Hang Squat Snatch + 1 Power Snatch + 1 Overhead Squat
+
FULL
3 Rounds
Accumulate 3min Bear Hug Carry (Moderate weight)
30 Bear Hug Squats (Moderate weight)
Accumulate 1min Left Farmer Carry (Light weight)
Accumulate 1min Right Farmer Carry (Light weight)


TUESDAY OCT 23

STRENGTH
4 sets
Front Squat, 3 reps, 2sec pause at bottom of each rep
--------------------
4 sets
Goblet Squat, 3 reps, 2sec pause at bottom of each rep
+
Toolbox Part A
5 Rounds
300m Row
15 KB Swings (unbroken)
5 Burpees
Rest 1 min

*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 24

FULL
12-9-6
Handstand Push-up
After each round do:
6 Deadlift (225/155)
20 Double Unders
THEN
12-9-6
Chest to Bar Pull-ups
After each round do:
6 Deadlift (225/155)
20 Double Unders
--------------------
SCALINGS
HSPU/HSPU off Box or Bench/DB or KB or Barbell Push Press
Deadlift/DB/KB
DU/Jumping Jacks
--------------------
BODYWEIGHT
12-9-6
Reverse Push-ups
After each round do:
6 Sit-Throughs (L+R=1)
20 Jumping Jacks
THEN
12-9-6
Tuck Jumps
After each round do:
6 Sit-Throughs (L+R=1)
20 Jumping Jacks


THURSDAY OCT 25

STRENGTH
4 sets
Bench Press, 3 reps, Across
--------------------
4 sets
DB Bench/Floor Press, 6 reps, Across
+
FULL
2-4-6-8-10-12
DB Squat (50/35)
Burpee Box Jump Overs
--------------------
SCALINGS
DB Squat/KB/Back Squat
Burpee Box Jump Overs/Burpee Box Jump/Burpee Jump Over (jump over anything)
--------------------
BODYWEIGHT
4-8-12-16-20
Squat
Burpee Jump Over (jump over anything)


FRIDAY OCT 26

GunShow
Build to heavy
Press, 5 reps
Then
3 sets MAX Overhead Hold (use the heaviest 5 Press weight)
+
BootyBurn
3-5 Rounds
5 Left Lungeovers
5 Left Pistols/Step-up
5 Right Lungeovers
5 Right Pistols/Step-up
+
HardCore Abs
3-5 Rounds
10 Alternating Crossover V-Snaps
30s Plank


SATURDAY OCT 27

STRENGTH
6 sets
Clean, 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.
+
4 sets
Front Rack Hold, 30s
Rest 2 min
+
Build to heavy:
Overhead Squat, 5 reps
+
Build to heavy
Deadlift, 10 reps


SUNDAY OCT 28

FULL
12 Rounds
12 Wallball (20/14)
4 Ring Muscle-ups
500m Row
Rest 1 min

*Score each round
*50min TIME CAP
--------------------
SCALINGS
Wallball/Light Thruster
Ring Muscle-ups/Bar Muscle-ups/Chest to Bar/Pull-ups/Jumping Pull-up/Ring Row/Bentover Row
Row/Airbike 1250m/2min Cardio
--------------------
BODYWEIGHT
12 Rounds
6 Squat Jumps
12 Russian Twists (L+R=1)
12 Burpees
Rest 1 min

*Score each round
*50min TIME CAP

Synergy Garage