Dec 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 DEC 10

STRENGTH
Snatch
2 sets, 2 reps @80%
2 sets, 1 rep @85%
2 sets, 1 rep @90%
+
FULL

5 Rounds
2 Snatch (185/125)
10 Toes to Bar
10 Box Jumps (24/20)

*Snatch should be 80-85% at most. So a weight that will be challenging but you will miss very few times
---------------------
SCALINGS
Snatch/4 Alternating DB Snatch/4per arm KB Snatch
T2B/Knee Raises/V-Snaps
Box Jumps/Box Step-ups
--------------------
BODYWEIGHT
5 Rounds
10 Sit-throughs
10 V-Snaps
10 Tuck Jumps


TUESDAY DEC 11

STRENGTH
Build to heavy
1 Cluster + 1 Hang Cluster
---------------------
10 min EMOM
5-8 DB Hang Clusters
+
Toolbox Part A
5 Rounds (Not for time)
30 Lunges
15 Sit-ups
5 Burpees
5 Push-ups

*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 DEC 12

FULL
For Time:
30 Power Cleans (95/65)
1000m Row
30 Thrusters (95/65)
1000m Row
30 Front Squat (95/65)

*Nice steady pace here and then you should be able to push the pace through the end of the last Row and the Front Squats
--------------------
SCALINGS
Row/2500m AirBike/4 min Cardio
Sub in DB or KB for all 3 barbell movements
--------------------
BODYWEIGHT
2 Rounds For Time:
60 Squat Jumps
30 Burpees
60 Lunges
30 Burpees
60 Squats


THURSDAY DEC 13

STRENGTH
Build to Heavy:
Back Squat, 1 rep
---------------------
8 sets
DB Squat, 5-8 reps, across
+
FULL
10 Rounds
10 Burpee
20 Double Under
10 KB Swing (53/35)

*Move quickly and unbroken through the DU and KB Swings
--------------------
SCALINGS
DU/Single Skip
KB Swing/DB Hang Power Snatch/Hang Power Snatch
--------------------
BODYWEIGHT
10 Rounds
10 Burpees
20 Jumping Jacks
10 Alternating Jump Lunges (L+R=2)


FRIDAY DEC 14

GunShow Abs
5 sets
8 Press, across
Rest 30 sec
10 Alternating Crossover V-Snap
30-60s Plank
rest as needed between rounds

*Warm-up to a weight and then keep it the same throughout for the Press then go into the core work where both exercises should be unbroken each set
+
BootyBurn
3-6 Rounds
5 Lunge Squats (L Lunge + Squat + R Lunge + Squat=1)
5 Squat Jumps
rest as needed between rounds

*Move smoothly through this and rest as little as possible throughout


SATURDAY DEC 15

STRENGTH
4 sets
Deadlift, 6 reps, across
---------------------
4 sets
DB Deadlift, 12 reps, across
+
FULL
30-20-10
Deadlift (135/95)
Chest to Bar Pull-ups
Handstand Push-up

*Should be able to speed up as the workout goes
---------------------
SCALINGS
Deadlift/DB or KB
C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
HSPU/HSPU on Box/Push Press (DB/KB/Barbell)
---------------------
BODYWEIGHT
30-20-10
Floor Wipers (L+R=1)
Plank Hip Touches (L+R=1)
Handstand Push-ups/Reverse Push-up


SUNDAY DEC 16

FULL
AMRAP in 26 min
700m Row
19 Wallballs (20/14)
29” Handstand Walk

*steady pace and watch out for the Handstand Walk in the later rounds coming off of the Wallballs
--------------------
SCALINGS
Row/1750m AirBike/3 min Cardio
Wallball/DB or KB or Light Barbell Thruster
HS Walk/ 3 Wall Walks/3 Conans/30 Sea Saw Presses
---------------------
BODYWEIGHT
AMRAP in 26 min
14 Burpees
38 Squats
29” Handstand Walk

Synergy Garage