Oct 29 - Nov 4, 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 29

STRENGTH
Build to heavy:
1 Squat Clean + 3 Front Squats + 1 Power Clean + 2 Jerk
+
FULL

5 Rounds
8 Burpees
4 Power Cleans (135/95)
8 Front Rack Lunges (L+R=2) (135/95)
---------------------
SCALINGS
Power Cleans/DB or KB
Front Rack Lunges/DB or KB
---------------------
BODYWEIGHT
5 Rounds
8 Burpees
12 Jumping Jacks
12 Lunges


TUESDAY OCT 30

STRENGTH
5 sets
Bench Press, 5 reps, Across
--------------------
4 sets
DB Bench/Floor Press, 10 reps, Across
+
Toolbox Part A
50 cal Row/AirBike or 50 Burpees
*every minute do 5 Unbroken Wallballs/Thrusters

*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 31

FULL
9 Rounds
6 Thrusters (95/65)
6 Front Squats (95/65)
12 Sit-ups
--------------------
SCALINGS
Thruster and Front Squats/DB or KB
--------------------
BODYWEIGHT
9 Rounds
6 Tuck Jumps
6 Squats
12 Sit-ups


THURSDAY NOV 1

STRENGTH
5 sets
Front Rack Hold, 30s
Rest 2 min
+
4 sets
Snatch, 3 reps @75%
*If you do not have a max to work off just build to a moderate set of 3 and do all 4 sets of 3 reps at that weight. Slightly heavier than last time.
+
4 sets
Jerk, 3 reps @75%
*If you do not have a max to work off just build to a moderate set of 3 and do all 4 sets of 3 reps at that weight.


FRIDAY NOV 2

GunShow
Build to heavy
Press, 2 reps
Rest 5 min
THEN
3 sets
Max Push Press
*Use heaviest Press weight for all 3 sets of Max Push Press
+
BootyBurn
Every 30s
1st - 15s Left Glute Bridge
2nd - 15s Right Glute Bridge
3rd - 15 Alternating Jump Lunge
+
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 NOV 3

STRENGTH
Build to heavy
Back Squat, 5 reps
--------------------
6 sets
DB Squat, 10 reps, Across
+
FULL
5 min AMRAP
5 Box Jumps (24/20)
10 KB Swings (53/35)
Rest 5 min
Repeat - Start fresh on second 5 min AMRAP
--------------------
SCALINGS
Box Jump/Box Step-up
KB Swing/DB Hang Power Snatch/Barbell Hang Power Snatch
--------------------
BODYWEIGHT
5 min AMRAP
5 Jump to Target
10 Plank Rotations (L+R=1)
Rest 5 min
Repeat - Start fresh on second 5 min AMRAP


SUNDAY NOV 4

FULL
For Time:
3 min Handstand Hold (on wall)
100 Air Squats
50 Meter Handstand Walk
100 Air Squats
30 Handstand Push-ups
--------------------
SCALINGS
Handstand Hold/Hanstand Hold off Box or Bench/Overhead hold
Handstand Walk/5 Wall Walk/5 Conans/50 Sea-Saw Press
Handstand Push-up/HSPU off Box or Bench/DB or KB or Barbell Push Press/Push-ups

Synergy Garage