Aug 19 - 25, 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 19

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 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
+
STRENGTH
Build to 70-80%
Snatch

*this is mostly just a warmup for the workout. Build to slightly heavier than your starting weight, probably somewhere around your 3rd or 4th weight.
+
FULL
6 Rounds
14 cal Row
7 DB Box Step-overs (50#/35#|24”/20”)
1 Snatch
Rest 2 min
*start at 65% and build each round

SCALINGS
Row/AB 7 cals/7 Burpees
DB Box Step-overs/DB Box Step-up/KB
Snatch/10 Alt. DB Snatch/5 per arm KB Snatch

BODYWEIGHT
6 Rounds
15 Sit-ups
10 Lunges
MAX Jump for height
Rest 2 min


TUESDAY AUG 20

WARM-UP
10 Hinges
10 Squats
3 Squat to Stands
3 Inchworms (with a push-up)
10 Scap Pull-ups
10 Kip Swings
10 Push-ups
+
WITH BARBELL, DBs, or KB
10 RDLs
10 Bentover Rows
5 Press
5 Push Press
5 Push Jerk
5 Split Jerk
+
STRENGTH
3 sets
Split Jerk, 2 reps, across
---------------------
6 sets
DB Shoulder to Overhead, 4 reps, across
+
FULL
AMRAP in 16min
8 Toes to Bar
8 Box Jump Overs (24/20)
8 Shoulder to Overhead (135/95)

SCALINGS 
T2B/Hanging Knee Raises/V-Snaps
Box Jump Over/Box Jump/ Box Step Over/Box Step-up
S2OH/DB/KB

BODYWEIGHT
AMRAP in 16min
8 Sit-ups
8 Jump to Target
8 Push-ups


WEDNESDAY AUG 21

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 (135/95)
5 Burpee Over Bar
Rest 5 min
In 5 min
25 cal Row
AMRAP in time remaining:
6 Clean and Jerk (115/85)
5 Burpee Over Bar
Rest 5 min
In 5 min
15 cal Row
AMRAP in time remaining:
7 Clean and Jerk (95/65)
5 Burpee Over Bar

*Yes this is pretty much the same as last week. This week however the reps go up and the weights go down. Thus the aim here is to use weights that you can do all touch and go with at each rep scheme.

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 Squat
20 Sit-ups
-THEN-
AMRAP in time remaining
7 Squat Jumps
5 Burpees
Rest 5 min
x3 Rounds


THURSDAY AUG 22

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 Push Press
5 Top Half Deadlift (knees to hips)
5 Bottom Half Deadlift (mid-shin to knees)
5 Deadlift
+
STRENGTH
Build to heavy
Deadlift, 2 reps
---------------------
10 sets
DB Deadlift, 4 reps, across
+
FULL

For Time:
21 Deadlift (225/155)
750m Row
15 Deadlift (225/155)
750m Row
9 Deadlift (225/155)
750m Row

SCALINGS
Deadlift/DB or KB
Row/1875m AB/600m Run

BODYWEIGHT
3 Rounds
30 Air Squats
20 Mountain Climbers (L+R=1)
10 Plank Rotations (L+R=1)


FRIDAY AUG 23

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

5-8 sets
5 Bench Press
5-10 Pull-ups
+
Booty Burn
3 Rounds
20 Alternating Jump Lunges
MAX Wallsit
Rest 2 min
+
HardCore Abs
6-10 Rounds
20s Hollow Hold
20s Rest
20s Side Plank
20s Side Plank
20s Rest


SATURDAY AUG 24

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
+
STRENGTH
3 sets
Back Squat, 4 reps, across
+
2 sets
Back Squat, 7 reps, building

*build to moderately heavy set of 4 and do all 3 sets at that weight. Then deload the bar and hit a set of 7. Then increase weight (if possible) and do another set of 7
---------------------
8 sets
DB Squat, 4 reps, across
+
FULL
30-20-10
KB Swing (53/35)
Handstand Push-up
-THEN-
24-18-12
Goblet Squat (53/35)
Chest to Bar

SCALINGS
KB Swing/DB Hang Power Snatch (split equally per arm each round)/KB Snatch (split equally per arm each round
HSPU/HSPU off box/Push Press
Goblet Squat/Front Squat(light)
C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row

BODYWEIGHT
30-20-10
Tuck Jump
Handstand Push-ups/Push-ups
-THEN-
24-18-12
Air Squat
Sit through (L+R=1)


SUNDAY AUG 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.
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 Handstand Push-ups 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 Wallballs (20/14) 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 Handstand Push-ups/Push-ups 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 Squat Jumps 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