Apr 29 - May 5, 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 29

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)
+
WITH BARBELL in Snatch Grip
10 RDLs
10 Bentover Rows
5 High Pulls
5 Muscle Snatch
5 Behind the Neck Press
5 Behind the Neck Push Press
5 Hang Power Snatch
5 Power Snatch
5 Overhead Squats
5 Squat Snatch
+
STRENGTH

4 sets
Snatch, 2 reps, across
+
FULL

For Time:
50 cal Row
50 Wallball (20/14)
20 Burpees
---------------------
SCALINGS
Row/AirBike/Run(5min)
Wallball/Light Thruster
--------------------
BODYWEIGHT
For Time:
50 Mountain Climbers (L+R=1)
50 Floor Wipers (L+R=1)
50 Squat Jumps
50 Burpees


TUESDAY APR 30

WARM-UP
10 Hinges
10 Squats
5 Squat Jumps
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
10 Knee Raises
+
STRENGTH
Back Squat
5-3-1-1-1 reps, build
---------------------
9min EMOM
10-15 DB Squats
+
FULL
4 Rounds
20 Chest to Bars
15 DB Squats (50/35)
10 DB Hang Clean and Jerk (50/35)
5 DB Thrusters (50/35)
---------------------
SCALINGS
C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
DB Squat/Front Squat/Goblet Squat
DB Hang Clean and Jerk/Barbell or KBs
DB Thrusters/Barbell or KBs
--------------------
BODYWEIGHT
4 Rounds
20 Plank Hip Touches (L+R=1)
15 Squats
10 Tuck Jumps
5 Burpees


WEDNESDAY MAY 1

WARM-UP
5/Side Lunge and pull nee to chest while standing
5/Side Lunge and reach to roof
5 Inchworms with Push-up
10 Scap Pull-ups
10 Kip Swings
+
FULL

3 Rounds
10 Strict Pull-ups
20 Walking Lunges
40’ Handstand Walk
20 Walking Lunges
--------------------
SCALINGS
Strict Pull-ups/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
Walking Lunges/Alternating Lunges
Handstand Walk/4 Conans/4 Wallwalks/40 Sea-Saw Press
--------------------
BODYWEIGHT
3 Rounds
10 Sit throughs (L+R=1)
20 Walking Lunges
40’ Handsand Walk
20 Walking Lunges


THURSDAY MAY 2

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
Deadlifts, 3 reps
---------------------
8 sets
DB Deadlift, 6 reps
+
FULL
In 1 min
10 Power Clean + Push Jerks (95/65)
AMRAP Toes to Bar in time remaining
Rest 1 min
X5 Rounds

*Score only Toes to Bar
--------------------
SCALINGS
Power Clean + Push Jerk - This should be light enough that you can complete them unbroken and in less than 30 seconds
Sub in DBs or KBs if you don’t have a barbell
--------------------
BODYWEIGHT
AMRAP in 1 min
5 Burpees
5 Sit-ups
Rest 1 min
X5 Rounds

*Start new each round


FRIDAY MAY 3

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 Curl to Press
+
5 sets
10 Combo Raises
+
Booty Burn
3-6 Rounds
1min Wallsit
6 Lunge Squat (LLunge + Squat + RLunge + Squat)
+
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 MAY 4

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
10 Push-ups
+
STRENGTH

4 sets
Bench Press, 3 reps
---------------------
8 sets
DB Bench/Floor Press, 6 reps
+
FULL
20-15-10-5
Front Squats (95/65)
Push-ups
*30 Double Unders after each round
---------------------
SCALINGS
Front Squat/Goblet Squat/Back Squat
DU/Single Skips
--------------------
BODYWEIGHT
20-15-10-5
Squats
Push-ups
*30 Jumping Jacks after each round


SUNDAY MAY 5

WARM-UP
10 Hinges
10 Squats
3 Squat to Stands
3 Inchworms (with a push-up)
10 DB Press/arm
10 Goblet Squat
+
FULL
AMRAP in 20min
20 Alternating DB Snatch (50/35)
20 DB Goblet Squat (50/35)
10 L DB Shoulder to Overhead (50/35)
10 R DB Shoulder to Overhead (50/35)
--------------------
SCALINGS
DB Snatch/KB (10 per arm)/Barbell Hang Power Snatch
DB Goblet Squat/KB/Front Squat
DB 1 Arm Shoulder to Overhead/KB/10 Barbell Shoulder to Overhead
--------------------
BODYWEIGHT
AMRAP in 20min
10 Plank Rotations (L+R=1)
20 Squats
10 Reverse Push-ups
20 Sit-ups

Synergy Garage