Nov 5 - 11, 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 NOV 5

STRENGTH
Build to heavy
Cluster, 2 reps
*Squat Clean into a Thruster
--------------------
5 sets
DB Cluster, 5 reps, Across
+
FULL

30-20-10
Alternating DB Snatches (50/35)
Alternating Pistols
---------------------
SCALINGS
DB Snatch/KB Snatch (switch arms every 5 reps)
Pistol/Alternating Step-ups/Alternating Lunges
---------------------
BODYWEIGHT
30-20-10
Sit-through (L+R=1)
Alternating Lunges


TUESDAY NOV 6

STRENGTH
Build to Heavy Complex:
1 Squat Snatch + 3 Overhead Squat + 1 Power Snatch
+
Toolbox Part A
5 Rounds
10 Burpees (no jump)
10 Squats
5-10 Push-ups
20-40 Single Skips/Jumping Jacks

*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 NOV 7

FULL
3 min AMRAP
9 Deadlift (135/95)
6 Hang Power Cleans (135/95)
3 Push Press (135/95)
Rest 3 min
3 min AMRAP
9 Deadlift (135/95)
6 Hang Power Snatch (135/95)
3 Overhead Squats
Rest 3 min
REPEAT

*Start over each 3 min AMRAP
*You should end up doing 4 separately scored 3 min AMRAPs
--------------------
SCALINGS
Deadlift/DB or KB Deadlift
Hang Power Clean/DB Hang Power Clean/KB Clean
Push Press/DB or KB Push Press
Hang Power Snatch/DB Hang Power Snatch/KB Snatch
Overhead Squat/Goblet Squat
---------------------
BODYWEIGHT
3 min AMRAP
20 Doble Unders
10 Squat Jumps
5 Reverse Push-ups
Rest 3 min
x4 Rounds

*Start over each 3 min AMRAP
*You should end up doing 4 separately scored 3 min AMRAPs


THURSDAY NOV 8

STRENGTH
4 sets
Clean and Jerk, 3 reps @75%
+
6 sets
Deadlift, 2 reps Across
--------------------
5 sets
DB Deadlift, 6 reps, Across


FRIDAY NOV 9

GunShow
EMOM for 16 min
1st - 3 Press
2nd - 6 Bentover Row

*Do 3 pres then rest the remainder of that minute. Then do 6 Bentover Rows at the start of the next minute and rest the remainder of the minute. Repeat until you have done each movement 8 times.
*You can build in weight or keep weight the same throughout
+
BootyBurn
3-5 Rounds
10 Left RDL
10 Right RDL
20 Squats
+
HardCore Abs
3-5 Rounds
10 Alternating Crossover V-Snaps
30-45s Plank


SATURDAY NOV 10

STRENGTH
Build to heavy
Front Squat, 5 reps
--------------------
6 sets
Goblet Squat, 10 reps, Across
+
FULL
For Time:
“Baseline”
500m Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
---------------------
SCALINGS
Row/1250m AirBike/2 min Cardio
Pull-up/Jumping Pull-up/Ring Row/Bentover Row
---------------------
BODYWEIGHT
For Time:
50 Jumping Jacks
40 Air Squats
30 Sit-ups
20 Push-ups
10 Plank Rotations (L+R=1)


SUNDAY NOV 11

FULL
6 Rounds
20 Sit-ups
20 Wallballs (20/14)
20 KB Swings
Rest 3 min

*Keep the movements in the same order but change the movement you start each round with. You should start a round with each movement twice by the end of the 6 rounds
*EXAMPLE: Rd1 - Sit-ups, Wallball, KB Swing. Rd2 - Wallball, KB Swing, Sit-up. Rd3 - KB Swing, Sit-up, Wallball………
--------------------
SCALINGS
Wallballs/Light Thrusters/Squats
KB Swing/DB Hang Power Snatch/10 Burpees
--------------------
BODYWEIGHT
6 Rounds
20 Sit-ups
20 Squats
10 Burpees
Rest 3 mins

*Keep the movements in the same order but change the movement you start each round with. You should start a round with each movement twice by the end of the 6 rounds
*EXAMPLE: Rd1 - Sit-ups, Squat, Burpee. Rd2 - Squat, Burpee, Sit-up. Rd3 - Burpee, Sit-up, Squat………

Synergy Garage