Aug 12 - 18, 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 AUG 12

WARM-UP
10 Hinges
10 Squats
3 Squat to Stands
3 Inchworms (with a push-up)
10 Scap Pull-ups
10 Kip Swings
+
WITH BARBELL, DBs, or KB
10 RDLs
10 Bentover Rows
5 Press
5 Push Press
5 Front Squat
5 Thrusters
5 Top Half Deadlift (knees to hips)
5 Bottom Half Deadlift (mid-shin to knees)
5 Deadlift
+
STRENGTH
4 sets
Deadlift, 3 reps, across
---------------------
10 sets
DB Deadlift, 6 reps, across
+
FULL
12-9-6-3
DB Box Step-overs (50#/35#|24”/20”)
DB Devil Press (50/35)
DB Thruster (50/35)
Box Jump (24/20)

SCALINGS
DB Box Step-overs/DB Box Step-up/KB
Devil Press/Burpee + Ground to Overhead
DB Thruster/KB or Barbell
Box Jump/Box Step-up

BODYWEIGHT
4 Rounds
20 Lunges
10 Squat Jump
5 Burpee
5 Inchworm (with Push-up)


TUESDAY AUG 13

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
3 sets
Front Squat, 5 reps, across
---------------------
6 sets
Goblet Squat, 10 reps, across
+
FULL
In 7 min
AMRAP Wallballs (20/14)
*Every minute (including 0:00) do 5 Toes to Bar

SCALINGS 
Wallball/Light Thruster
T2B/Hanging Knee Raises/V-Snaps

BODYWEIGHT
In 7 min
AMRAP Squat Jumps
*Every minute (including 0:00) do 5 Sit-ups


WEDNESDAY AUG 14

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
+
WITH BARBELL, DBs, or KB
5 Muscle Cleans
5 Hang Power Cleans
5 Power Cleans
5 Front Squat
5 Press
5 Push Press
5 Push Jerk
5 Split Jerk
5 Clean and Jerks
+
FULL
In 5 min
35 cal Row
AMRAP in time remaining:
5 Clean and Jerk (155/105)
5 Burpee Over Bar
Rest 5 min
In 5 min
25 cal Row
AMRAP in time remaining:
4 Clean and Jerk (185/135)
5 Burpee Over Bar
Rest 5 min
In 5 min
15 cal Row
AMRAP in time remaining:
3 Clean and Jerk (205/145)
5 Burpee Over Bar

SCALINGS 
Row/AirBike cals (25/20/15)/Run (400/200/100)
Clean and Jerk/DB or KB
Burpee Over Bar/Burpee Over Something

BODYWEIGHT
In 5 min
2 Rounds
30 Air Squats
20 Sit-ups
-THEN-
AMRAP in time remaining:
15 Plank Hip Touches (L+R=1)
5 Squat Burpees
Rest 5 min
x3 Rounds


THURSDAY AUG 15

WARM-UP
10 Hinges
10 Squats
3 Squat to Stands
3 Inchworms (with a push-up)
10 Scap Pull-ups
10 Kip Swings
10 Squat Jumps
10 Push-ups
+
WITH BARBELL, DBs, or KB
10 RDLs
10 Bentover Rows
5 Press
5 Back Squats
5 Top Half Deadlift (knees to hips)
5 Bottom Half Deadlift (mid-shin to knees)
5 Deadlift
+
STRENGTH
4 sets
Bentover Row, 3 reps, across
---------------------
4 sets
Single Arm Row, 3 reps, across
+
FULL

6 Rounds
10 Chest to Bars
20 Double Unders
10 Handstand Push-ups
20 Double Unders

SCALINGS
C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
DU/Single Skip
HSPU/HSPU off box/Push Press

BODYWEIGHT
6 Rounds
10 Sit-through (L+R=1)
20 Jumping Jacks
10 Handstand Push-ups/Push-ups
20 Jumping Jacks


FRIDAY AUG 16

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

Build to heavy:
Press, 10 reps
Rest 5 min
MAX Press Pause Cluster (with 10 rep weight)
Rest 5 min
MAX Bentover Row (with 10 rep weight)

*Press Pause Cluster = 1 Press + 1sec Pause Overhead + 2 Press + 2 sec Pause Overhead + 3 Press + 3 sec Pause Overhead + 4 Press + 4 sec Pause Overhead……(only pause after last press of each “cluster”)
+
Booty Burn
For Time:
100 Lunges
100 Air Squats
+
HardCore Abs
3-5 Rounds
30s L-Sit
10 Toes to Bar
Rest as needed between rounds


SATURDAY AUG 17

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 Squat Jumps
10 Push-ups
+
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 Squat
5 Squat Snatch
+
STRENGTH
Build to heavy:
2 Power Snatch + 1 Squat Snatch
+
FULL
For Time:
21 Bar Facing Burpees
21 Overhead Squat (155/105)
15 Bar Facing Burpees
15 Power Snatch (155/105)
9 Bar Facing Burpees
9 Squat Snatch

SCALINGS
Bar Facing Burpee/Burpee
Overhead Squat/Front Squat
Squat Snatch/Power Snatch/Squat Clean/Power Clean/DB Snatch (15 an 9 per arm)/DB Squat Clean/DB Power Clean

BODYWEIGHT
For Time:
21 Burpee Over (something)
21Plank Rotations (L+R=1)
42 Air Squat
15 Burpee Over (something)
15 Plank Rotations (L+R=1)
30 Air Squat
9 Burpee Over (something)
9 Plank Rotations (L+R=1)
18 Air Squat


SUNDAY AUG 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.
3 Inchworms (with a push-up)
10 Squat Jumps
10 Lunges
10 Push-ups
10 Scap Pull-ups
10 Kip Swings
+
FULL

0:00-10:00 (In 10min)
Run 1600m
AMRAP Wallballs (20/14) in time remaining
Rest 10:00-13:00 (3min)
13:00-19:00 (In 6min)
Run 800m
AMRAP Alternating Pistols in time remaining
Rest 19:00-22:00(3min)
22:00-26:00 (In 4min)
Run 400m
AMRAP Handstand Push-ups in time remaining

*Keep track of reps and sets of each movement as we will be repeating this same workout with longer runs in the future.

SCALINGS
Run/Row 2000m-1000m-500m/AirBike 5000m-2500m-1250m
Wallball/Light Thrusters
Pistols/Assisted Pistols/Box Step-ups/Lunges
HSPU/HSPU off box/Push Press - I would rather you scale to HSPU off box than Push Press for this one today if needing to scale
Scale the run accordingly so that you end up with roughly 2 mins of cycling the movement each round

BODYWEIGHT
0:00-10:00 (In 10min)
Run 1600m
AMRAP Squat Jumps in time remaining
Rest 10:00-13:00 (3min)
13:00-19:00 (In 6min)
Run 800m
AMRAP Alternating Pistols in time remaining
Rest 19:00-22:00(3min)
22:00-26:00 (In 4min)
Run 400m
AMRAP Handstand Push-ups/Push-ups in time remaining

*Keep track of reps and sets of each movement as we will be repeating this same workout with longer runs in the future.

Synergy Garage