Apr 1 - 7, 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.


MONDAY APR 1

STRENGTH
Back Squat
5-5-3-3-1 reps, build
---------------------
7min EMOM
10-15 DB Squats
+
FULL

For Time:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
2000m Row
10 Strict Pull-ups
20 Push-ups
30 Air Squats
1500m Row
15 Strict Pull-ups
30 Push-ups
45 Air Squats
1000m Row
20 Strict Pull-ups
40 Push-ups
60 Air Squats
500m Row
---------------------
SCALINGS
Strict Pull-ups/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
Row/AirBike (5000m/3750m/2500m/1250m)/Run (1600m/1200m/800m/400m)/Burpees (40/30/20/10)
--------------------
BODYWEIGHT
For Time:
5 V-Snaps
10 Push-ups
15 Air Squats
1600m Run
10 V-Snaps
20 Push-ups
30 Air Squats
1200m Run
15 V-Snaps
30 Push-ups
45 Air Squats
800m Run
20 V-Snaps
40 Push-ups
60 Air Squats
400m Run


TUESDAY APR 2

STRENGTH
Build to heavy
Power Snatch, 3 reps
---------------------
10min EMOM
1st - 5-10 DB Thrusters (@weight for workout)
2nd - 6-12 Alternating DB Snatches (@weight for workout)
+
FULL
6 Rounds
12 DB Thrusters (50/35#)
12 Box Jumps (24/20“)
24 Alternating DB Snatches (50/35#)
---------------------
SCALINGS
DB Thrusters/Light Barbell Thrusters/KB Thrusters
Box Jump/Box Step-up
Alt. DB Snatch/KB/Light Barbell Hang Power Snatch
--------------------
BODYWEIGHT
6 Rounds
12 Squat Jumps
12 Tuck Jumps
24 Plank Rotations (L+R=1)


WEDNESDAY APR 3

FULL
5 Rounds
30’ Walking Lunges
15 Strict Pull-ups
30 Push-ups
--------------------
SCALINGS
Strict Pull-ups/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
--------------------
BODYWEIGHT
5 Rounds
30’ Walking Lunges
15 Sit-throughs (L+R=1)
30 Push-ups


THURSDAY APR 4

STRENGTH
Build to heavy
Hang Power Clean, 1 rep
---------------------
EMOM for 6 min
5-10 DB or KB Hang Squat Clean
+
FULL
5 Rounds
400m Run
2 Rounds of DT@155/105

*DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead
**Run 400m then do 2 rounds of DT. Then go back to the 400m run to start the next round.
--------------------
SCALINGS
Run/500m Row/1250m AirBike
DT/use DB or KB
--------------------
BODYWEIGHT
5 Rounds
15 Mountain Climbers (L+R=1)
12 Burpees
9 Plank Hip Touches (L+R=1)
6 Push-ups


FRIDAY APR 5

GunShow
EMOM for 10 min
1-6 Strict C2B
+
Rest 5 min
+
EMOM for 10 min
1-10 Push-ups

*Pick a number of reps that you can complete on each of the 10 rounds. If you keep that number through all 10 rounds next time you can increase the reps. If you do not keep that number all the way through then you attempt that number the next time again. If you can hold 6 Strict C2B then start adding weight - hold DB between feet.
+
BootyBurn
3-5 Rounds
18 Russian KB Swings
9 Goblet Squats
18 Alternating Lunges
+
HardCore Abs
3-6 Rounds
20 Russian Twist (L+R=1)
20 V-Snaps
*rest as needed


SATURDAY APR 6

STRENGTH
3 sets
Deadlift, 8 reps, across
---------------------
SCALINGS
6 sets
DB Deadlift, 16 reps, across
+
FULL
35-25-15
Power Snatch (75/55)
Toes to Bar
Bar Facing Burpee
---------------------
SCALINGS
Power Snatch/Alt DB or KB Snatch(40-30-20)
T2B/Knee Raises/V-Snaps/Sit-ups
Bar Facing Burpees/Burpee Over Something
--------------------
BODYWEIGHT
35-25-15
Sit-throughs (L+R=1)
Sit-ups
Burpee Over Something


SUNDAY APR 7

FULL
EMOM until completion
1st - Work
2nd - Rest

For Time:
100 cal Row
40 Clean and Jerk (135/95)
300 Double Unders
50 Chest to Bars

*Alternate between 1min of work and 1min of rest. In your 1min of work you will chip away at the list of exercises, only moving to the next movement after having completed all of the reps of the first movement.
--------------------
SCALINGS
Row/50cal Airbike/1000m Run
Clean and Jerk/DB or KB
DU/Single Skips
C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
--------------------
BODYWEIGHT
EMOM until completion:
1st - Work
2nd - Rest

For Time:
50 Squat Burpees
50 Floor Wipers (L+R=1)
300 Jumping Jacks
30 Inchworms (WITH Push-up)

Synergy Garage