Oct 8 - 14, 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 8

STRENGTH
6 sets
Front Squat, 6 reps, 3sec pause between reps
--------------------
6 sets
Goblet Squat, 6 reps, Across, 3sec pause between reps
+
FULL
21-15-9
Hang Power Snatch (95/65)
Handstand Push-up
Toes to Bar
---------------------
SCALINGS
HPS/DB Hang Power Snatch/KB Snatch
HSPU/Handstand Push-up with feet on a box or sturdy chair/DB or KB Push Press
T2B/V-Snap
---------------------
BODYWEIGHT
21-15-9
Up Down Plank
Handstand Push-up
V-Snaps


TUESDAY OCT 9

STRENGTH
Build to heavy:
2 Push Press
---------------------
3 sets
Max DB Push Press
rest as needed between sets
+
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 OCT 10

FULL
10 Rounds
8 DB Squat (50/35)
6 DB Push Press (50/35)
4 DB Thruster (50/35)
2 Burpees
--------------------
SCALINGS
Use light enough KB or Barbell that you can complete all the weighted movements unbroken
--------------------
BODYWEIGHT
10 Rounds
8 Squats
6 Plank Hip Touches
4 Inchworms
2 Burpees


THURSDAY OCT 11

STRENGTH
4 sets
Deadlift, 1 reps , @90% of 1Rep Max
--------------------
4 sets
DB Deadlift, 10 reps, Across
rest as needed
+
FULL
6 Rounds
12 Alternating Jump Lunges
6 Burpee Box Jump Overs
6 Push-ups
--------------------
SCALINGS
Alt Jump Lunges/Lunges
Burpee Box Jump Overs/Burpee and jump over something


FRIDAY OCT 12

GunShow
4 Rounds
4 Bench Press
Then MAX Pull-ups/Jumping Pull-ups/Ring Rows/Bentover Rows

*Score Bench Press weight and total Pull-ups
+
BootyBurn
4 Rounds
10 RDL (light)
20 Alternating Forward Lunges
+
HardCore Abs
4 Rounds
30s Left Plank
30s Right Plank
10 Russian Twists (L+R=1)


SATURDAY OCT 13

STRENGTH
3 sets
1min Front Rack Hold
Rest 2min
+
3 sets
Snatch, 3 reps @70%
+
3 sets
Clean, 3 reps @70%


SUNDAY OCT 14

FULL
AMRAP in 6 min
10 Wallball (20/14#)
5 Pull-ups
5 Power Cleans (135/95)
10 Russian Twists (L+R=1)(35/20#)
Rest 3 min
AMRAP in 6 min
10 Wallball (20/14#)
5 Pull-ups
5 Power Cleans (135/95)
Rest 3 min
AMRAP in 6 min
10 Wallball (20/14#)
5 Pull-ups
--------------------
SCALINGS
Wallball/Light Thruster/Goblet Squat
Pull-ups/Jumping Pull-up/Ring Row/Bentover Row
Power Cleans/DB/KB
--------------------
BODYWEIGHT
AMRAP in 6 min
10 Squats
10 Mountain Climbers (L+R=1)
5 Squat Jumps
10 Russian Twists (L+R=1)
Rest 3 min
AMRAP in 6 min
10 Squats
10 Mountain Climbers (L+R=1)
5 Squat Jumps
Rest 3 min
AMRAP in 6 min
10 Squats
10 Mountain Climbers (L+R=1)

Synergy Garage