Apr 8 - 14, 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 8

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 Knee Raises/T2B
+
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

4 Rounds
30 Wallball (20/14#)
10 Chest to Bars
5 Burpees
15 Toes to Bar
---------------------
SCALINGS
Wallball/Light Thrusters
C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
T2B/V-Snaps/Sit-ups
--------------------
BODYWEIGHT
4 Rounds
30 Squats
10 Plank Hip Touches (L+R=1)
5 Burpees
15 V-Snaps


TUESDAY APR 9

WARM-UP
10 Hinges
10 Squats
3 Squat to Stands
+
WITH BARBELL, DBs, or KB
10 RDLs
10 Bentover Row
5 Muscle Cleans
10 Press
10 Push Press
5 Top half of the Deadlift
5 Bottom Half of the Deadlift
5 Empty Bar Deadlift
3 Inchworms
-With a Push-up
-With a 15 sec Plank Hold
-With Downward Dog Stretch and marching heels to floor 10x/side
+
STRENGTH
4 sets
Deadlift, 7 reps, across
---------------------
8 sets
DB Deadlift, 14 reps, across
+
FULL
In 3 min
Accumulate 1 min Plank
THEN in time remaining
AMRAP of:
7 Deadlifts (225/155)
35 Double Unders
7 Push-ups
Rest 2min
x3

*start over each round, 3 separate scores
---------------------
SCALINGS
Deadlift/DB or KB
Double Unders/Single Skips
--------------------
BODYWEIGHT
In 3 min
Accumulate 1 min Plank
THEN in remaining time
AMRAP of:
14 Plank Rotations (L+R=1)
35 Jumping Jacks
7 Push-ups
Rest 2 min
x3

*start over each round, 3 separate scores


WEDNESDAY APR 10

WARM-UP
10 Hinges
10 Squats
3 Squat to Stands
3 Inchworms (with a push-up)
10 Scap Pull-ups
10 Kip Swings
10 Light DB Squats
5 Light DB Thrusters
3 Light DB Devil Press
+
FULL

AMRAP in 3 min
1 Burpee
1 Devil Press (50/35)
1 DB Thruster (50/35)
Rest 3 min
x3

*continue from where you left off in the previous round
--------------------
SCALINGS
Devil Press/Burpee + Ground to Overhead
DB Thruster/Barbell or KB
--------------------
BODYWEIGHT
AMRAP in 10 min
10 Alternating Lunges
5 Burpees
10 Alternating Lunges
5 Push-ups


THURSDAY APR 11

WARM-UP
10 Hinges
10 Squats
3 Squat to Stands
3 Inchworms (with a push-up)
10 Scap Pull-ups
10 Kip Swings
10 Knee Raises/Toes to Bar
+
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
For Time:
5 Toes to Bar
40 Box Jumps (30/24)
10 Toes to Bar
30 Box Jumps (30/24)
15 Toes to Bar
20 Box Jumps (30/24)
20 Toes to Bar
10 Box Jumps (30/24)
--------------------
SCALINGS
T2B/V-snaps/Sit-ups
Box Jumps/Step-ups
--------------------
BODYWEIGHT
For Time:
5 V-Snaps
40 Tuck Jumps
10 V-Snaps
30 Tuck Jumps
15 V-Snaps
20 Tuck Jumps
20 V-Snaps
10 Tuck Jumps


FRIDAY APR 12

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

10 sets
5 Bench Press
5 Bentover Row
+
HardCore Booty
EMOM for 10-20min
1st - 20s L-Sit + MAX Sit-ups
2nd - 30s Wallsit + MAX Goblet Squat

*score only Sit-ups and Goblet Squat


SATURDAY APR 13

WARM-UP
10 PVC Pipe Passthroughs
5/direction PVC Around the Worlds
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
5-5-3-3-1 reps, build
---------------------
7min EMOM
10-15 Goblet Squats
+
FULL
AMRAP in 18 min
5 Thrusters (155/105)
3 Ring Muscle-ups
6 Overhead Squats (155/105)
10 Burpee Box Jump Overs (30/24)
---------------------
SCALINGS
Power Snatch/Alt DB or KB Snatch(40-30-20)
T2B/Knee Raises/V-Snaps/Sit-ups
Burpee Box Jump Overs/Burpee Box Step Overs/Burpee Box Jump/Burpee Box Step-up/Burpee Over Something
--------------------
BODYWEIGHT
AMRAP in 18 min
5 Squat Jumps
10 Sit throughs (L+R=1)
5 Inchworms (with Push-up)
10 Burpee Over Something


SUNDAY APR 14

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
+
Without Berbell:
5 Kickups to wall (with balance practice)
5 Kickups to Handstand Walk
10 Alternating Lunges
+
FULL
EMOM until completion
1st - Work
2nd - Rest

For Time:
30 Squat Snatch (135/95)
60 Pistols
30 Shoulder to Overhead (135/95)
120’ Handsand Walk

*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
Squat Snatch/Power Snatch/Alt. DB Snatch/KB Snatch
Pistols/Assisted/Step-ups/Lunges
Shoulder to Overhead/DB or KB
Handstand Walk/12 Conans/120 Sea-Saw Press
--------------------
BODYWEIGHT
EMOM until completion:
1st - Work
2nd - Rest

For Time:
30 Sit throughs (L+R=1)
60 Pistols
30 Push-ups
120’ Handstand Walk

Synergy Garage