Nov 12 - 18, 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:
Back Squat, 3 reps
--------------------
6 sets
DB Squat, 6-10 reps
+
FULL

10-9-8-7-6-5-4-3-2-1
DB Press (50/35)
DB Goblet Squat (50/35)
Burpees

*Ideally use a weight that you can get through all the different reps schemes of the Press in 1 or 2 sets.
---------------------
SCALINGS
Use KBs, Barbell or some weight that you can Press overhead and Hold while you squat
---------------------
BODYWEIGHT
18-15-12-9-6-3
Burpee
Squat


TUESDAY OCT 30

STRENGTH
Build to heavy
1 Power Clean + 1 Push Jerk + 1 Squat Clean + 1 Split Jerk
+
Toolbox Part A
Every 3 min; 5 Rounds (15min)
5 Sit-throughs (L+R=1)
10 Sit-ups
AMRAP Burpees in remaining time

*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
For Time:
30 Thrusters (95/65)
10 Front Squats (95/65)
10 Handstand Push-ups
20 Thrusters
10 Front Squats
10 Handstand Push-ups
10 Thrusters
10 Front Squats
10 Handstand Push-ups

*use a weight that you can do all the Front Squats unbroken and the Thrusters in 1 or 2 sets
--------------------
SCALINGS
Thruster and Front Squats/DB or KB
Handstand Push-up/HSPU off Box or Bench/DB or KB or Barbell Push Press
--------------------
BODYWEIGHT
For Time:
30 Tuck Jumps
20 Squats
10 Handstand Push-ups/Push-ups
20 Tuck Jumps
20 Squats
10 Handstand Push-ups/Push-ups
10 Tuck Jumps
20 Squats
10 Handstand Push-ups/Push-ups


THURSDAY NOV 1

STRENGTH
5 sets
Deadlift, 5 reps, across
--------------------
5 sets
DB Deadlift, 10 reps, across
+
FULL

21-15-9
Overhead Squat (135/95)
Box Jumps

*Ideally use a weight that you can get through all the different reps schemes of the Overhead Squat in 1 or 2 sets.
---------------------
SCALINGS
OHS/Front Squat/Goblet Squat
Box Jump/Box Step-up
---------------------
BODYWEIGHT
21-15-9
Reverse Push-up
Squat Jump


FRIDAY NOV 2

6 sets
Bench Press, 3 reps, across
--------------------
6 sets
DB Bench/Floor Press, 6 reps, across
+
GunShow

4-6 Rounds
6 Curls
6 Press

*minimal rest between movements, rest as needed between sets
*can use different weights for Curls and Presses, must be 6 reps unbroken
+
HardCore Burn
3-5 Rounds
6 Up/Down Plank (Up + Down=1)
12 Deadlift (must be unbroken)


SATURDAY NOV 3

STRENGTH
4 sets
Snatch, 3 reps @75%
+
4 sets
Clean, 3 reps @75%
+
4 sets
Jerk, 3 reps @75%


SUNDAY NOV 4

FULL
6 Rounds
80’ Left Shoulder Carry
80’ Right Shoulder Carry
80’ Bear Hug Carry
80’ Weighted Lunges

*use a weight (anything you can hold on your shoulder and on your chest [Bear Hug] that you can hold for the entire distance of each movement
--------------------
SCALINGS
If you do not have the space to walk 80’ for each movement you can just do 30 seconds worth of holds each movement
If the object you are carrying is not challenging enough for 30 seconds do 45 seconds or a minute of each

Synergy Garage