Dec 17 - 23, 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 17

STRENGTH
5 sets
1 Arm Row, 5 reps/arm, across
---------------------
5 sets
Bentover Row, 5 reps, across
+
FULL

10-8-6-4-2
DB Devil Press (50/35)
20-16-12-8-4
DB Squat (50/35)

*10 Devil Press, 20 DB Squat, 8 Devil Press, 16 DB Squat ……
---------------------
SCALINGS
Devil Press/Burpee + Ground to Overhead
DB Squat/KB/Light Back Squat
--------------------
BODYWEIGHT
20-16-12-8-4
Burpee (WITH Push-up)
Squat
Rest 2 min
REPEAT


TUESDAY DEC 18

STRENGTH
5 sets
Deadlift, 4 reps, across
---------------------
5 sets
DB Deadlift, 8 reps, across
+
Toolbox Part A
27-21-15-9
Cal Row/DU(81-63-45-27)
Wallball (20/14) OR Light DB or KB or Barbell Thruster

*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 19

FULL
18min AMRAP
10 DB Hang Squat Clean
10 DB Left Arm Overhead Walking Lunge
10 DB Right Arm Overhead Walking Lunge
10 DB Shoulder to Overhead
10 DB Renegade Rows (L+R=1)
Rest 4 min
REPEAT

*@50/35#
--------------------
SCALINGS
DB Hang Squat Clean/KB/Barbell
DB Overhead Walking Lunge/KB/Front Rack Walking Lunge/Barbell Overhead(Front Rack) Walking Lunge (20 lunges)
DB S2OH/KB/Barbell
DB Renegade Row/Bentover Row
--------------------
BODYWEIGHT
18min AMRAP
10 Squat Jumps
20 Lunges
10 Reverse Push-up
10 Plank Hip Touches (L+R=1)
Rest 4 min
REPEAT


THURSDAY DEC 20

STRENGTH
Clean and Jerk
2 sets of 2 reps @80%
2 sets of 1 rep @85%
2 sets of 1 rep @90%
+
FULL
4 Rounds
8 Clusters (135/95) *Squat Clean to Thruster
16 Burpees Over Bar
--------------------
SCALINGS
Cluster/DB/KB
Burpee Over Something
--------------------
BODYWEIGHT
4 Rounds
8 Left Side Plank Reach
8 Right Side Plank Reach
16 Burpee Over Something


FRIDAY DEC 21

STRENGTH
3 sets
Bench Press, 3 reps, across
--------------------
6 sets
DB Bench/Floor Press, 6 reps, across
+
GunShow

3-6 Rounds
10 Combo Raises
10 Curl to Press

*each set of 10 reps unbroken, rest as needed otherwise
+
BootyBurn
2-4 Rounds
20 Alternating Jump Lunge
10 Left RDL
10 Right RDL
+
HardCore Abs
3-6 Rounds
30-60s of each
Front Plank
Left Side Plank
Front Plank
Right Side Plank
Front Plank

*Pick a number of seconds to hold each position for. Go straight from one position to the other only resting once you have gone through all 5 planks for the pre-determined amount of time


SATURDAY DEC 22

STRENGTH
Build to heavy
Front Squat, 1 rep
---------------------
8 sets
Goblet Squat, 5-8 reps, across
+
FULL
For Time:
8 Strict Deficit Handstand Push-up (6”/4”)
32 Pull-ups
16 Deficit Handstand Push-up (6”/4”)
24 Chest to Bar
24 Strict Handstand Push-up
16 Bar Muscle-ups
32 Handstand Push-ups
8 Ring Muscle-ups
---------------------
SCALINGS
Ring Muscle-up/Bar Muscle-up/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
Strict Deficite HSPU/Deficit HSPU/Strict HSPU/HSPU/HSPU on Box/Push Press (DB/KB/Barbell)

*When scaling this workout pick the hardest movement from each that you can do and then work backwards from there to determine what movements you will use.
EXAMPLE: 32 Ring Row/24 Jumping Pull-up/16 Jumping Chest to Bar/8 Pull-up

*If you only have 2 movements to choose from leave the reps the same but just use one movement for two parts and then the other movement for the last two parts.
EXAMPLE: 8 HSPU/16 HSPU/24 Box HSPU/32 Box Handstand Push-ups
---------------------
BODYWEIGHT
For Time:
8 Push-ups
32 Sit-ups
8 Sit-throughs
16 Push-ups
24 Sit-ups
16 Sit-throughs
24 Push-ups
16 Sit-ups
24 Sit-throughs
32 Push-ups
8 Sit-ups
32 Sit-throughs


SUNDAY DEC 23

FULL
40-30-20-10
Cal Row
Burpee Over Rower
-REST 5 min-
4 Rounds
20 Box Jump Overs (30”24”)
40 Double Unders

*40cal, 40 Burpee, 30cal, 30 Burpee…..Rest 5 min. Then 4 Rounds of 20 Box Jump Overs and 40 DU
--------------------
SCALINGS
Row/AirBike/2min-1:30-1min-30sec Cardio
Burpees Over Rower/Burpee Over Something
Box Jump Overs/Box Jump/Step-ups
DU/Single Skip/Jumping Jacks
---------------------
BODYWEIGHT
2min-1:30-1min-30sec
Plank
40-30-20-10
Burpee Over Something
-Rest 5 min-
4 Rounds
20 Jumping to Target
40 Jumping Jacks

*2min Plank, 40 Burpee, 1:30 Plank, 30 Burpee…..Rest 5 min. Then 4 Rounds of 20 Jump to Target and 40 Jumping Jacks

Synergy Garage