Nov 26 - Dec 2, 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 26

STRENGTH
Build to heavy:
1 Squat Clean + 1 Hang Squat Clean + 1 Hang Power Clean + 1 Power Clean + 1 Jerk
+
FULL

27-21-15-9
Shoulder to Overhead (155/105)
*After each set do 40 Air Squats

**Start workout with S2OH, end workout with Air Squats
***use weight that allows you to do each set of S2OH in 3 or less sets
---------------------
SCALINGS
S2OH/DB or KB
---------------------
BODYWEIGHT
30-25-20-15-10-5
Push-ups
*After each set do 40 Air Squats

**Start workout with Push-ups, end workout with Air Squats


TUESDAY NOV 27

STRENGTH
Build to heavy
Back Squat, 2 reps
--------------------
6 sets
DB Squat, 5-8 reps, across
+
Toolbox Part A
10 min AMRAP
20 Double Unders/Jumping Jacks
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 Press
10 Russian Twists (L+R=1)
6-10 /Arm DB Bentover Row
6-10 Push-ups (2s hold @top each rep)
10-15 Goblet Squat

*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 28

FULL
3 Rounds
MAX Unbroken Muscle-ups
Rest 1 min
MAX Unbroken Back Squats (@70% of Back Squat 1RM)
Rest 1 min
--------------------
SCALINGS
Muscle-ups/Chest to Bar/Pull-up/Jumping Pull-up/Ring Rows/Bentover Rows
Back Squat/DB Squat
--------------------
BODYWEIGHT
3 Rounds
MAX Hollow Hold
Rest 1 min
MAX Unbroken Squat Jumps
Rest 1 min


THURSDAY NOV 29

STRENGTH
4 sets
Snatch, 2 reps @80%
*If you do not have a max to work off just build to a moderate set of 2 and do all 4 sets of 2 reps at that weight. Slightly heavier than last time.
+
4 sets
Clean, 2 reps @80%
*If you do not have a max to work off just build to a moderate set of 2 and do all 4 sets of 2 reps at that weight. Slightly heavier than last time.
+
4 sets
Jerk, 2 reps @80%
*If you do not have a max to work off just build to a moderate set of 2 and do all 4 sets of 2 reps at that weight. Slightly heavier than last time.


FRIDAY NOV 30

STRENGTH
5 sets
Bench Press, 4 reps, across
--------------------
6 sets
DB Bench/Floor Press, 8-12 reps, across
+
GunShow
4-6 Rounds
10 Front Raises (light)
10 Lateral Raises (light)
10 Press (moderate)
10 Curls (moderate)

*Front and Lateral raises use the same weight. Press and Curl can be done with different weights.
+
BootyBurn
3-6 Rounds
5 Left Lungeover
5 Right Lungeover
5 Squat Jump
+
HardCore Abs
3-5 Rounds
10 Alternating Crossover V-Snaps
30-60s Plank


SATURDAY DEC 1

STRENGTH
4 sets
Bentover Row, 5 reps, across
+
FULL
6 Rounds
5 Hang Power Clean (95/65)
10 Thrusters (95/65)
5 Front Squats (95/65)
--------------------
SCALINGS
All Movements can be done with a set of DB, KB, Milk Jugs….
--------------------
BODYWEIGHT
7 Rounds
7 Tuck Jump
7 Inchworms
7 Squats


SUNDAY NOV 4

FULL
Buy-in: 30 Devil Press (50/35)
Rest 1min
-THEN-
6 Rounds
20 DB Front Rack Lunges (50/35)
10 Sit-ups
10 Pull-ups
Rest 3 min
-THEN-
Buy-out: 30 Devil Press (50/35)
--------------------
SCALINGS
Devil Press/KB/Single DB or KB/ Burpee + Ground to Overhead
Front Rack Lunges/KB/Light Barbell/Hold something across your shoulders
Pull-ups/Jumping Pull-up/Ring Row/Bentover Row
--------------------
BODYWEIGHT
Buy-in: 30 Burpees
Rest 1min
-THEN-
6 Rounds
20 Lunges
10 Sit-ups
10 Sit-throughs
Rest 3 min
-THEN-
Buy-out: 30 Burpees

Synergy Garage