Sept 24 - 30, 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 24

STRENGTH
5 sets
Front Squat, 4 reps, 5sec pause between reps
--------------------
5 sets
Goblet Squat, 10-15 reps, Across, 5sec pause between reps
+
FULL
3 Rounds
30 Pull-ups
30 Box Jumps (24/20)
---------------------
SCALINGS
Pull-up/Jumping Pull-up/Ring Row/Bentover Row
Box Jumps/Step-ups
---------------------
BODYWEIGHT
4 Rounds
20 Floor Wipers (L+R=1)
20 Jump to Target


TUESDAY SEPT 25

STRENGTH
Build to heavy set:
1 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 26

FULL
30-20-10
Push Press (135/95)
10-20-30
Deadlift (135/95)
--------------------
SCALINGS
Use DB, KB, or anything you can hold on to
--------------------
BODYWEIGHT
30-20-10
Push-ups
10-20-30
Plank Hip Touches (L+R=1)


THURSDAY SEPT 27

STRENGTH
4 sets
Every 4 min
Deadlift, 2 reps , 1 rep every minute, Across, @Heavy 2rep
*Use weight from June 25, July 14, or Aug 2, 11, or 25, or Sept 22 if you have it. If not, build to moderate set of 2 and do all 4 sets at that weight.
*On a 4 minute clock do one Deadlift at the 0:00, then one at 1:00. Rest remainder of the 4 minute and repeat for 4 sets.
--------------------
8 sets
DB Deadlift, 4 reps, Across
rest as needed
+
FULL
18 min AMRAP
6 Thrusters (135/95)
12 Toes to Bar
6 Burpees
--------------------
SCALINGS
Thrusters/DB or KB/Anything you can hold onto
T2B/Knee Raises/V-Snaps/Sit-ups


FRIDAY SEPT 28

STRENGTH
4 sets
Bench Press, 6 reps, Across
--------------------
4 sets
DB Bench/Floor Press,12 reps, Across
+
GunShow

6 Rounds/Arm
6 Bicep Curls
3 Press
3 Tricep Extension
*Alternate arms each round
*do all reps unbroken
*you can build or maintain weight across
+
BootyBurn
3 Rounds NOT FOR TIME:
10 L Lunge Overs (Reverse Lunge + Forward Lunge=1)
10 R Lunge Overs
10 Squats (pause for 4sec at the bottom of each rep)
+
HardCore Abs
4 Rounds
14 Russian Twists (L+R=1)
7 V-Snaps
7 Supermans


SATURDAY SEPT 29

STRENGTH
4 sets
30s Overhead Hold
Rest 1:30
+
5 sets
1 Power Clean + 1Squat Clean, Across
+
5 sets
1 Power Snatch + 1 Squat Snatch, Across


SUNDAY SEPT 30

FULL
5 Rounds
50’ Handstand Walk OR 5 WallWalks
10 Squat Cleans (135/95)
50 Double Unders
--------------------
SCALINGS
Handstand Walk/50’ Bear Crawl/5 Inchworms
Squat Clean/DB or KB/Burpee Squat Jump
DU/Single Skips/Jumping Jacks

Synergy Garage