Sept 10 - 16, 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 SEPT 10

STRENGTH
4 sets
Front Squat, 3 reps, 5sec pause between reps
--------------------
4 sets
Goblet Squat, 8-12 reps, Across, 5sec pause between reps
+
FULL
9 Rounds
12 KB Swings (53/35)
6 Toes to Bar
---------------------
SCALINGS
KB Swing/DB Hang Power Snatch/ Barbell Hang Power Snatch
T2B/Knee Raises/V-Snaps
---------------------
BODYWEIGHT
9 Rounds
12 Plank Rotations (L+R=1)
6 V-Snaps


TUESDAY SEPT 11

STRENGTH
Build to heavy set:
3 Push Press - 2 Jerk
+
Toolbox Tuesday
8 min EMOM
8 Weighted Lunges
Rest 2 min
5 Rounds NOT For Time:
10 Wallball (20/14#)
1-4 Strict Toes to Bar
Rest 2 min
5 Rounds NOT For Time:
10 Thrusters (95/65)
10 Toes to Bar
Rest 2 min
10 min Easy Cardio
Run, Walk, Bike, Burpees+Squats+Jumping Jacks
*Do any movement or combination of movements that allow you to not have to slow down or stop for the entire 10 min (recommend Running, Rowing, Or Biking). During this 10 minutes you should be able to have a conversation with short choppy sentences.
*Increase reps or weight each week of up to 2 movements if completed full rounds of the same weight and reps the previous week. 

--------------------
SCALINGS

Weighted Lunges - any loading you choose
Wallballs and Thrusters - choose two different styles of Thrusters if you don't have a Wallball. You can do Thrusters with DBs, KBs, weight plates, etc.
Strict Toes to Bar/Strict Knee Raises/V-Snaps
Toes to Bar/Knee Raises/Sit-ups
Cardio - If no cardio equipment pick a number of reps for movements that you will not have to ever break up or wont really slow down much and go through those reps for 10 minutes. NOT an AMRAP, Going at probably 60-70%.
 


WEDNESDAY SEPT 12

FULL
5 Rounds
10 Handstand Push-ups
15 Pull-ups
20 Box Jumps (24/20)
--------------------
SCALINGS
HSPU/Knees or Toes on Box/Push Press
Pull-up/Jumping Pull-up/Ring Row/Bentover Row
Box Jump/Step-up
--------------------
BODYWEIGHT
7 Rounds
10 Push-ups
15 Mountain Climbers
30 Jumping Jacks


THURSDAY SEPT 13

STRENGTH
3 sets
Every 4 min
Deadlift, 3 reps , 1 rep every minute, Across, @Heavy 3rep
*Use weight from June 16, July 5 or 23, or Aug 16 or 30 if you have it. If not, build to moderate set of 4 and do all 5 sets at that weight.
--------------------
6 sets
DB Deadlift, 6 reps, Across
rest as needed
+
FULL
For Time:
100 Squats
50 Double Unders
25 Power Cleans (135/95)
*every minute (including 0:00) do 5 Burpees
--------------------
SCALINGS
Double Unders/100 Single Unders
Power Cleans/DB/KB
--------------------
BODYWEIGHT
For Time:
100 Squats
50 Tuck Jumps
25 Plank Hip Touches (L+R=1)
*every minute (including 0:00) do 5 Burpees


FRIDAY SEPT 14

STRENGTH
3 sets
Bench Press, 8 reps, Across
--------------------
3 sets
DB Bench/Floor Press, 8-12 reps, Across
+
HardCore GunShow
6 Rounds
10 L Half Kneeling 1 Arm Front Rack 1 Arm Curl to Press
10 R Half Kneeling 1 Arm Front Rack 1 Arm Curl to Press
1 min Pank
Rest 1 min
+
BootyBurn
5 Rounds
10 L RDL
10 R RDL
10 Glute Bridge (3s hold)


SATURDAY SEPT 15

STRENGTH
2 sets
1 min Front Rack Hold
2:30 Rest
+
Clean
3 sets of 2 reps
3 sets of 1 rep
+
Jerk
3 sets of 2 reps
3 sets of 1 rep


SUNDAY SEPT 16

FULL
For Time:
50 Shoulder to Overhead (185/125)
1000m Row
50 Sit-ups
100 Lunges
--------------------
SCALINGS
S2OH/DB/KB/Push-ups
Row/2500m Airbike/800m Run/4min Cardio/4 Rounds of: 10 Burpees + 20 Squats

Synergy Garage