Apr 15 - 21, 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 15

WARM-UP
With Snatch Grip on a Barbell:
10 RDL
10 Bentover Row
5 High Pull
5 Muscle Snatch
5 Behind the Neck Press
5 Behind the Neck Push Jerk
+
3 Squat to Stands
Sit in bottom of Squat and rotate one hand towards the ceiling as best as you can. Hold for 3 seconds. Repeat 3 times on one side then 3 on the other side.
3 Inchworms (with a push-up)
+
With Snatch Grip on a Barbell:
5 Hang Power Snatch
5 Overhead Squat
5 Power Snatch
5 Overhead Squat
5 Squat Snatch
+
10 Scap Pull-ups
10 Kip Swings
+
STRENGTH

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.
+
FULL

For Time:
10/7cal Row
2 Squat Snatches (155/105)
3 Ring Muscle-ups
4 Burpee Box Jump Overs (30/24)
15/12cal Row
4 Squat Snatches (155/105)
6 Ring Muscle-ups
8 Burpee Box Jump Overs (30/24”)
20/15cal Row
6 Squat Snatches (155/105)
9 Ring Muscle-ups
12 Burpee Box Jump Overs (30/24”)
---------------------
SCALINGS
Row/AirBike cals/Run (100m, 200m, 300m)/Cardio (30s, 1min, 1:30min)
Squat Snatch/Power Snatch/Alt. DB Snatch/KB Snatch
RMU/BMU/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
Burpee Box Jump Overs/Burpee Box Step Overs/Burpee Box Jump/Burpee Box Step-up/Burpee Over Something
--------------------
BODYWEIGHT
6 Rounds
4 Burpees
8 Tuck Jumps
4 Sit throughs (L+R=1)
8 Squat Jumps


TUESDAY APR 16

WARM-UP
10 Hinges
10 Squats
3 Squat to Stands
3 Inchworms (with a push-up)
+
WITH BARBELL, DBs, or KB
5 Top half of the Deadlift
5 Bottom Half of the Deadlift
5 Empty Bar Deadlift
5 Press
5 Push Press
5 Thrusters
+
STRENGTH
4 sets
Deadlift, 6 reps, across
---------------------
8 sets
DB Deadlift, 12 reps, across
+
FULL
In 2min
300m Row
AMRAP in time remaining:
1st - 6/4” Deficit Strict Handstand Push-ups
2nd - Strict Handstand Push-ups
3rd - 6/4” Deficit Handstand Push-ups
4th - Handstand Push-ups
---------------------
SCALINGS
Row/AirBike/Run = to approx. 1min of work each round

Deficit Strict HSPU/Strict HSPU/Deficit HSPU/HSPU/HSPU off box/Press/Push Press
*Pick 1-4 different scaling options. If you pick 2-4 then start with the hardest one and work to the easiest one.
--------------------
BODYWEIGHT
In 2min
200m Run
AMRAP Push-ups in time remaining

x4 Rounds


WEDNESDAY APR 17

WARM-UP
WITH BARBELL, DBs, or KB
10 RDLs
10 Bentover Row
5 Muscle Cleans
5 Press
5 Push Press
5 Front Squats
5 Push Press
5 Back Squat
+
3 Squat to Stands
3 Inchworms
-With a Push-up
-With a 15 sec Plank Hold
-With Downward Dog Stretch and marching heels to floor 10x/side
+
FULL

”Running Bear”
3 Rounds
400m Run
1 Cycle of “The Bear” Complex

*Increase weight each Rounds, but use weights you can do the whole cycle of “The Bear” unbroken
*Note the 3 different weights you used
*1 Cycle of the bear is:
7 Rounds of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
--------------------
SCALINGS
run/500m Row/1250m AirBike/2min Cardio
DB or KB -> Change each round of “The Bear” to: 1 Clean + 2 Thrusters
--------------------
BODYWEIGHT
6 Rounds
400m Run
10 Plank Hip Touches (L+R=1)
5 Squat Burpees


THURSDAY APR 18

WARM-UP
10 Hinges
10 Squats
3 Squat to Stands
- Sit in bottom of Squat and rotate one hand towards the ceiling as best as you can. Hold for 3 seconds. Repeat 3 times on one side then 3 on the other side.
10 Squats
3 Inchworms (with a push-up)
15s Plank
15s Right Plank
15s Plank
15s Left Plank
15s Plank
+
STRENGTH

Back Squat
4-4-2-2-2 reps, build
---------------------
8min EMOM
10-15 DB Squats
+
FULL
AMRAP in 5 min
Renegade Man Makers (50/35)
Rest 5 min
REPEAT
--------------------
SCALINGS
Renegade Man Maker/Push-up + Press/Push-up + Ground to Overhead
--------------------
BODYWEIGHT
AMRAP in 5 min
10 Mountain Climbers (L+R=1)
5 Push-ups
Rest 5 min
REPEAT


FRIDAY APR 19

WARM-UP
10 Hinges
10 Squats
3 Squat to Stands
3 Inchworms (with a push-up)
10 Scap Pull-ups
10 Kip Swings
15s Plank
15s Right Plank
15s Plank
15s Left Plank
15s Plank
+
GunShow

In 10min Build to heavy
Bentover row, 5 reps
-THEN-
5 sets
AMRAP Unbroken Bentover Row
AMRAP Unbroken Bench Press
@80% of Heavy 5 Bentover Row
+
Booty Burn
3-6 Rounds
10 L RDL
10 R RDL
10 Goblet Squat
@same weight throughout
+
HardCore Abs
Every 2min
1min Plank

*Continue for as long as you can complete the plank unbroken (Max 10 Rounds)
*Pick a length of time that is challenging but you can complete unbroken multiple times.


SATURDAY APR 20

WARM-UP
10 Hinges
10 Squats
3 Squat to Stands
3 Inchworms (with a push-up)
10 Scap Pull-ups
10 Kip Swings
+
STRENGTH

EMOM for 10 min
1-6 Strict C2B

*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.
+
FULL
5 Rounds
5 Double KB front Squat (53/35)
5 Double KB Snatch (53/35)
5 Left Arm Overhead Walking Lunges (53/35)
5 Right Arm Overhead Walking Lunges (53/35)
---------------------
SCALINGS
Dbl FR KB Sqauat/Goblet Squat
Dbl KB Snatch/5 KB Snatch per arm
Overhead Walking Lunge/1 Arm FR Walking Lunge/Goblet Walking Lunge (10 total)/Walking Lunge
--------------------
BODYWEIGHT
10 Rounds
10 Air Squats
10 L Side Plank Reach
10 R Side Plank Reach
10 Lunges


SUNDAY APR 21

WARM-UP
10 Hinges
10 Squats
3 Squat to Stands
3 Inchworms (with a push-up)
+
WITH BARBELL, DBs, or KB
10 RDLs
10 Bentover Row
5 Muscle Cleans
5 Hang Power Cleans
5 Power Cleans
5 Press
5 Push Press
5 Jerks
5 Clean and Jerks
+
FULL
EMOM until completion
1st - Work
2nd - Rest

For Time:
20 Power Clean (135/95)
40 Burpees
20 Jerks (135/95)
120 Air Squats
20 Clean and Jerks (135/95)

*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
All Barbell movements can be done with DBs or KBs
--------------------
BODYWEIGHT
EMOM until completion:
1st - Work
2nd - Rest

For Time:
40 Jump to Target
40 Burpees
20 Floor Wipers (L+R=1)
120 Air Squats
20 Plank Rotations (L+R=1)

*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.

Synergy Garage