Dec 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 DEC 24

STRENGTH
7 sets
Deadlift, 3 reps, across
---------------------
7 sets
DB Deadlift, 6 reps, across
+
FULL

21-15-9
DB Hang Squat Clean (50/35#)
Push-ups
Rest 3 min
REPEAT
---------------------
SCALINGS
DB HPC/KB/Light Barbell
--------------------
BODYWEIGHT
21-15-9
Squat Jump
Push-ups
Rest 3 min
REPEAT


TUESDAY DEC 25

FULL
”12 Days of Christmas”
1 Squat Snatch (155/105)
2 Muscle-ups
30 Double Unders
4 Strict Handstand Push-ups
500m Row
60s Plank
7 Burpee Over Bar
8 Cluster (155/105)
9 Toes to Bar
10 Back Squat (155/105)
11 Box Jump (24/20”)
12 Shoulder to Overhead

*Like the song. 1 then, 2+1, then 3+2+1…….
--------------------
SCALINGS
Squat Snatch/DB Snatch (1/arm)
Ring Muscle-up/Bar Muscle-up/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
DU/Single Skips/Jumping Jacks
Strict HSPU/HSPU/HSPU on Box/Push Press (DB/KB/Barbell)
Row/1250m Airbike/2min Cardio
Burpee Over Bar/Burpee Over Something
Cluster/DB/KB
T2B/V-Snap/Sit-up
Back Squat/DB Squat/Goblet Squat
Box Jump/Step-up/Jump to Target
S2OH/DB/KB
--------------------
BODYWEIGHT
”12 Days of Christmas”
1min Plank
20 Jumping Jacks
3 Inchworms with Push-up
4 Pistols (Step-up or Lunge)
5 Sit-throughs (L+R=1)
6 Alternating Jump Lunges/Leg
7 Burpees
8 Sit-ups
9 Squat Jumps
10 Push-ups
11 Plank Hip Touches (L+R=1)
120s Wall-sit

*Like the song. 1 then, 2+1, then 3+2+1…….


WEDNESDAY DEC 26

FULL
8min AMRAP
10 Wallball (20/14)
1min Plank
30 Pull-ups
8min AMRAP
20 Wallball
1min Plank
20 Pull-ups
8min AMRAP
30 Wallball
1min Plank
10 Pull-ups

*On a running clock, 0-8min do as many rounds as possible of 10 WB, 1min Plank, and 30 Pull-ups. At the 8 min mark immediately start a new 8min AMRAP (8-16min) of 20 WB, 1min Plank, and 20 Pull-ups. At the 16 min mark immediately start a new (and the last) 8min AMRAP (16-24min).
--------------------
SCALINGS
Wallball/Light Thruster
Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
--------------------
BODYWEIGHT
8min AMRAP
10 Squats
1min Plank
30 Floor Wipers (L+R=1)
8min AMRAP
20 Squats
1min Plank
20 Floor Wipers (L+R=1)
8min AMRAP
30 Squat
1min Plank
10 Floor Wipers (L+R=1)

*On a running clock, 0-8min do as many rounds as possible of 10 Squats, 1min Plank, and 30 Floor Wipers. At the 8 min mark immediately start a new 8min AMRAP (8-16min) of 20 Squats, 1min Plank, and 20 Floor Wipers. At the 16 min mark immediately start a new (and the last) 8min AMRAP (16-24min).


THURSDAY DEC 27

STRENGTH
Build to heavy:
1 Hang Squat Snatch + 1 Overhead Squat + 1 Squat Snatch + 1 Overhead Squat
+
FULL
For Time:
15 DB Thrusters (50/35)
12 Russian Twists (L+R=1) (50/35)
9 Devil Press (50/35)
Row 500m
12 DB Thrusters (50/35)
9 Russian Twists (L+R=1) (50/35)
6 Devil Press (50/35)
Row 500m
9 DB Thrusters (50/35)
6 Russian Twists (L+R=1) (50/35)
3 Devil Press (50/35)
Row 500m
--------------------
SCALINGS
DB Thruster/KB/Barbell
Russian Twist/KB/Weight Plate
Devil Press/KBs/Single DB or KB/Weight Plate
Row/AirBike 1250m/2min Cardio
--------------------
BODYWEIGHT
For Time:
15 Tuck Jump
12 Russian Twists (L+R=1)
9 Burpee with Push-up
20 Mountain Climbers (L+R=1)
12 Tuck Jump
9 Russian Twists (L+R=1)
6 Burpee with Push-up
20 Mountain Climbers (L+R=1)
9 Tuck Jump
6 Russian Twists (L+R=1)
3 Burpee with Push-up
20 Mountain Climbers (L+R=1)


FRIDAY DEC 28

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

8 Rounds
Unbroken Push-ups
Unbroken Pull-ups/Ring Rows

*For MAX total reps over the 8 Rounds
+
HardCore Booty
1 TABATA Squats
Rest 2 min
1 TABATA Toes to Bar/V-Snaps
Rest 2 min
1 TABATA Burpees

*1 TABATA = 8 Rounds of 20s work and 10s rest. Accumulate reps


SATURDAY DEC 22

STRENGTH
10-20min EMOM
1 Cluster + 1 Hang Cluster

*Pick a weight, must be unbroken every round
+
FULL
10-9-8-7-6-5-4-3-2-1
Box Jump (24/20)
DB Push Press (50/35)
Squat Jump
---------------------
SCALINGS
Box Jump/Step-up/Jump to Target
DB Push Press/KB/Barbell
---------------------
BODYWEIGHT
10-9-8-7-6-5-4-3-2-1
Push-up
Sit-up
Squat


SUNDAY DEC 30

FULL
3 Rounds
50 Double Unders
3-5 Muscle-ups
15 DB Box Step-Overs (50/35|24/20)
3-5 Muscle Ups
50 Double Unders
Rest 1:30

-Rest as needed-

3 Rounds
20/15 Cal Row
10-15 Handstand Push-up
50 Walking Lunges
10-15 Handstand Push-up
20/15 Cal Row
Rest 1:30
--------------------
SCALINGS
DU/Single Skip/Jumping Jacks
Ring Muscle-up/Bar Muscle-up/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
DB Box Step-Overs/Step-up
Row/AirBike/1min Cardio
HSPU/HSPU on Box/Push Press (DB/KB/Barbell)
---------------------
BODYWEIGHT
3 Rounds
50 Jumping Jacks
3-5 Plank Rotations (L+R=1)
15 Sit-throughs (L+R=1)
3-5 Plank Rotations (L+R=1)
50 Jumping Jacks
Rest 1:30

-Rest as needed-

3 Rounds
20 Burpees
10-15 Handstand Push-up
50 Walking Lunges
10-15 Handstand Push-up
20 Burpees
Rest 1:30

Synergy Garage