Apr 22 - 28, 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 22

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
10 Scap Pull-ups
10 Kip Swings
+
WITH BARBELL, DBs, or KB
5 Top half of the Deadlift
5 Bottom Half of the Deadlift
5 Empty Bar Deadlift
+
STRENGTH

4 sets
Deadlift, 5 reps, across
---------------------
8 sets
DB Deadlift, 10 reps, across
+
FULL

”Weight for Cindy”
20min AMRAP
5 Strict Chest to Bar Pull-ups
10 Bench Press @75% of Bodyweight
15 Back Squats @75% of Bodyweight
---------------------
SCALINGS
Strict C2B/Strict Pull-ups/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
Bench Press/DB/KB/Floor Press
Back Squat/Goblet Squat/
--------------------
BODYWEIGHT
”Cindy”
20min AMRAP
5 Pull-ups (Sit-ups if no Pull-ups)
10 Push-ups
15 Air Squats


TUESDAY APR 23

WARM-UP
10 Hinges
10 Squats
5 Squat Jumps
3 Squat to Stands
3 Inchworms (with a push-up)
10 Scap Pull-ups
10 Kip Swings
10 Knee Raises
+
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
28-21-14-7
Wallball (20/14)
Toes to Bar
---------------------
SCALINGS
Wallball/Light Thrusters with KB, DB, Barbell
T2B/Hanging Knee Raises/V-Snaps
--------------------
BODYWEIGHT
28-21-14-7
Squat Jumps
V- Snaps


WEDNESDAY APR 24

WARM-UP
WITH BARBELL, DBs, or KB
10 RDLs
10 Bentover Row
5 Muscle Cleans
5 Press
5 Push Press
5 Push Press
5 Jerk
5 Front Squats
+
3 Squat to Stands
3 Inchworms
+
FULL

”MachRow Man”
6 Rounds
500m Row
1 Macho Man Complex

*Unbroken Macho Man Complex each time, scale accordingly
*Macho Man Complex = 3 Power Clean + 3 Front Squat + 3 Jerk (185/135)
--------------------
SCALINGS
Row/Run 400m/AirBike 1250m/2min Cardio
Barbell Movements/DB or KB
--------------------
BODYWEIGHT
6 Rounds
400m Run
5 Tuck Jumps
5 Air Squats
10 Mountain Climbers (L+R=1)


THURSDAY APR 25

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)
10 Scap Pull-ups
10 Kip Swings
15s Plank
15s Right Plank
15s Plank
15s Left Plank
15s Plank
+
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
Every 2min
25 Burpees
AMRAP in time remaining:
1st - Strict Ring Muscle-ups
2nd - Ring Muscle-ups
3rd - Strict Chest to Bars
4th - Chest to Bars
5th - Strict Pull-up
6th - Pull-ups
--------------------
SCALINGS
Row/AirBike/Run = to approx. 1min of work each round

Strict RMU/RMU/BMU/Strict C2B/C2B/Strict Pull-ups/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row

*Pick 1-6 different scaling options. If you pick 2-6 then start with the hardest one and work to the easiest one. If you pick one movement you then just do 6 rounds all completing AMRAP of that movement in the remainder of the 2 minutes after completing the Burpees.
--------------------
BODYWEIGHT
Every 2 min
25 Burpees
AMRAP Sit throughs (L+R=1) in time remaining
X6 Rounds


FRIDAY APR 26

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

5 sets
10 Bicep Curls
+
5 sets
10 Overhead Tricep Extensions
+
5 sets
5 Curl to Press
+
Booty Burn
3-6 Rounds
1min Wallsit
20 Alternating Jumping Lunges
Rest 1-2 min
+
HardCore Abs
Every 1min
1st - 20-30s Left Side Plank
2nd - 20-30s Right Side Plank

*Continue for as long as you can complete the side plank unbroken (Max 20mins)
*Pick a length of time that is challenging but you can complete unbroken multiple times.


SATURDAY APR 27

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.
3 Inchworms (with a push-up)
10 Scap Pull-ups
10 Kip Swings
+
STRENGTH

Front Squat
4-4-2-2-2 reps, build
---------------------
8min EMOM
10-15 Goblet Squats
+
FULL
AMRAP in 3min
Burpee Bar Muscle-up
Rest 3 min
X3 Rounds
---------------------
SCALINGS
Burpee Bar Muscle-up/Burpee Pull-up/Burpee Jumping Pull-up/Burpee to Target
--------------------
BODYWEIGHT
AMRAP in 3min
3 Burpees
6 Plank Rotations (L+R=1)
Rest 3 min
X3 Rounds


SUNDAY APR 28

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 Press
5 Top half of the Deadlift
5 Bottom Half of the Deadlift
5 Empty Bar Deadlift
+
FULL
EMOM until completion
1st - Work
2nd - Rest

For Time:
50 Bar Facing Burpees
300 Double Unders
25 Deadlift (315/205)
100 Lunges

*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
Bar Facing Burpees/Burpee Over Something
Double Unders/Single Skips/Jumping Jacks
Deadlift/DB or KB
Lunges/Step-ups
--------------------
BODYWEIGHT
EMOM until completion:
1st - Work
2nd - Rest

For Time:
50 Burpees Over Something
300 Jumping Jacks
25 Floor Wipers (L+R=1)
100 Lunges

*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