Dec 31, 2018 - Jan 6, 2019

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 31

STRENGTH
EMOM for 10 min
4 Front Rack Lunges + 4 Front Squats
---------------------
EMOM for 10 min
4 Goblet Lunges + 4 Goblet Squats
+
FULL

3 Rounds
6 Burpee Box Jumps (24/20)
12 Push-ups
12 Toes to Bar
---------------------
SCALINGS
Burpee Box Jump/Burpee Box Step-up
Toes to Bar/V-Snaps/Sit-ups
--------------------
BODYWEIGHT
3 Rounds
6 Burpee to 6” Target
12 Push-ups
12 Sit-ups


TUESDAY JAN 1
HAPPY NEW YEAR!!!

STRENGTH
6 sets
Press, 3 reps, across
---------------------
6 sets
DB Press, 6 reps, across
+
FULL
10 Rounds
9 Air Squats
8 Lunges
7 Sit-ups
6 Deadlift (155/105)
5 Push-up
4 Pull-ups
3 Power Cleans (155/105)
2 Push Press (155/105)
1 Cluster (155/105)
-THEN-
2019m Row
---------------------
SCALINGS
Deadlift, Power Clean, Push Press, and Cluster can all be done with a single, or set of, DB or KB
Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
2019m Row/201.9sec (3:21) Run, Airbike, Cardio
--------------------
BODYWEIGHT
10 Rounds
9 Air Squats
8 Lunges
7 Sit-ups
6 Plank Hip Touches (L+R=1)
5 Push-up
4 Sit-through (L+R=1)
3 Tuck Jumps
20s Plank
1 Squat Jump
-THEN-
201.9sec (3:21) Run or Cardio


WEDNESDAY JAN 2

FULL
7 Rounds
7 Burpees Over Bar
7 Power Clean (155/105)
7 Shoulder to Overhead (155/105)
--------------------
SCALINGS
Burpees Over Bar/Burpees Over Something
Power Clean/DB or KB
Shoulder to Overhead/DB or KB
--------------------
BODYWEIGHT
7 Rounds
7 Burpees Over Something
7 Squat Jump
7 Reverse Push-up


THURSDAY JAN 3

STRENGTH
8 sets
Bench Press, 3 reps, across
--------------------
8 sets
DB Bench/Floor Press,6 reps, across
+
FULL
AMRAP in 4 min
5 Devil Press (50/35)
10 DB Lunges
10 Sit-ups
Rest 2 min
3 Rounds

*Start over each time
--------------------
SCALINGS
Devil Press/Burpee with KB Swing/Burpee with Plate Ground to Overhead
DB Lunges/Hold something and do Lunges
--------------------
BODYWEIGHT
AMRAP in 4 min
5 Inchworms (WITH Push-up)
20 Lunges
10 Sit-ups
Rest 2 min
3 Rounds

*Start over each time


FRIDAY JAN 4

GunShow
3 Rounds
10 Combo Raises
MAX Push-ups
*rest as needed between rounds
+
BootyBurn
3 Rounds
1min Wallsit
20 Alternating Jump Lunges
*rest as needed between rounds
+
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 JAN 5

STRENGTH
6 sets
Deadlift, 3 reps, across
---------------------
6 sets
DB Deadlift, 6 reps, across
+
FULL
For Time:
9 Clean and Jerk @45%
7 Clean and Jerk @55%
5 Clean and Jerk @65%
3 Clean and Jerk @75%
1 Clean and Jerk @85%
---------------------
SCALINGS
Use DBs or KBs and do 5 burpees after each set. 9 DB/KB Clean and Jerk, 5 Burpees, 7 DB/KB Clean and Jerk, 5 Burpees…….
---------------------
BODYWEIGHT
10-9-8-7-6-5-4-3-2-1
Tuck Jump
Burpee


SUNDAY JAN 6

FULL
For Time:
90 Double Unders
12 Shoulder to Overhead (155/105)
6 Thrusters (155/105)
60 Double Unders
8 Shoulder to Overhead (155/105)
4 Thrusters (155/105)
30 Double Unders
4 Shoulder to Overhead (155/105)
2 Thrusters (155/105)
--------------------
SCALINGS
DU/Single Skip/Jumping Jacks
S2OH and Thruster/DB/KB
---------------------
BODYWEIGHT
4 Rounds
30 Jumping Jacks
12 Push-ups
12 Squat Jumps

Synergy Garage