Nov 19 - 25, 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 19

STRENGTH
Build to heavy:
1 Squat Snatch + 1 Hang Squat Snatch + 1 Hang Power Snatch + 1 Power Snatch
+
FULL

4 Rounds
20” Handstand Walk
10 Wallballs (20/14)
Rest 30sec
15/12 cal Row or AB
Rest 1 min
---------------------
SCALINGS
Handstand Walk/2 Wall Walk/2 Conans/20 Sea-Saw Press
Wallballs/Light Thrusters/If you do not have any weights use anything you can hold. Use a bag, milk jug, rock, etc.
Row/AB/7 Burpees


TUESDAY NOV 20

STRENGTH
Build to heavy
Bentover Row, 5 reps
+
Toolbox Part A
3 Rounds
3min AMRAP
MAX Double Unders (single skips or jumping jacks will work also)
*Every time you break do;
3 Burpees
6 Sit-ups
12 Squats

*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 21

FULL
4 Rounds
1min MAX Front Rack Lunges (155/105)
1min MAX Sit-ups
1min MAX Shoulder to Overhead (155/105)
Rest 1min
--------------------
SCALINGS
Front Rack Lunges and Shoulder to Overhead/DB or KB
--------------------
BODYWEIGHT
4 Rounds
1min MAX Lunges
1min MAX Sit-ups
1min MAX Reverse Push-up
Rest 1min


THURSDAY NOV 22

STRENGTH
Build to heavy
Front Squat, 3 reps
---------------------
6 sets
Goblet Squat, 6-10 reps, across
+
FULL
6 Rounds
30s Left Farmer Carry (HEAVY)
30s Right Farmer Carry (HEAVY)
15 Squats
10 Step-ups (24”/20”)

*Do all of this while wearing a weight vest, backpack full of stuff, or hold extra weights while doing the Squats and Step-ups
---------------------
SCALINGS
Farmer Carry/Use anything you can hold in one hand


FRIDAY NOV 23

STRENGTH
Build to heavy
Press, 3 reps
---------------------
6 sets
DB or KB Press, 6-10 reps, across
+
GunShow
EMOM for 10 min
10 Strict Pull-ups
MAX Push-ups in time remaining

*if can’t do Strict Pull-ups then do the next hardest pulling movement you can do (Kipping pull-ups/Jumping Chest to Bar/Ring Rows/Bentover Rows)
+
BootyBurn
3-6 Rounds
20 Russian KB Swings (53/35)
5 Right Lungeovers
5 Left Lungeovers

*KB Swings should be unbroken. If you do not have a KB do DB or Barbell Hang Power Snatch (also at a weight that is unbroken)
+
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 24

STRENGTH
Snatch
3 reps @75%
2 reps @80%
1 rep @85%
1 rep @90%
+
Clean and Jerk
3 reps @75%
2 reps @80%
1 rep @85%
1 rep @90%
+
3 sets
Deadlift, 6 reps, across
---------------------
6 sets
DB Deadlift, 12 reps, across


SUNDAY NOV 25

FULL
For Time:
21 Power Clean (135/95)
21 Burpee Over Bar
1000m Row
15 Power Clean (135/95)
15 Burpee Over Bar
750m Row
9 Power Clean (135/95)
9 Burpee Over Bar
500m Row
--------------------
SCALINGS
Power Clean/DB or KB
Burpee Over Bar/Burpee Over DB or KB
Row/AB(2500m/1875m/1250m)/Cardio for 4,3,2min
---------------------
BODYWEIGHT
For Time
21 Squat Jumps
21 Burpee
30 Mountain Climbers (L+R=1)
15 Squat Jumps
15 Burpee
20 Mountain Climbers (L+R=1)
9 Squat Jumps
9 Burpee
10 Mountain Climbers (L+R=1)

Synergy Garage