Aug 26 - Sept 1, 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 26

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, 4 reps, across
+
2 sets
Front 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
Goblet Squat, 4 reps, across
+
FULL
15 min AMRAP
5 Thrusters (115/85)
10 Toes to Bar
15 Wallballs (20/14)

SCALINGS
Thrusters/DB or KB
T2B/Hanging Knee Raises/V-Snaps
Wallballs/Lighter Thruster/Air Squats

BODYWEIGHT
15min AMRAP
10 Alternating Jump Lunges
10 Sit-ups
15 Squat Jumps


TUESDAY AUG 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
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
Deadlift
4-3-2-1-1, building
---------------------
10 sets
DB Deadlift, 5 reps, across
+
FULL
3 Rounds
100 Double Unders
25 Box Jump Overs (30/24)
25 cal Row

SCALINGS 
DU/ Single Skips
Box Jump Over/Box Step Over/Box Jump/Box Step-up
Row/Run 200m/AirBike 15cal

BODYWEIGHT
3 Rounds
100 Jumping Jacks
25 Tuck Jump
25 Burpees
25 Sit-ups


WEDNESDAY AUG 28

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
+
FULL
For Time:
30 Devil Press (50/35)
30 DB Front Rack Lunges (50/35)
30 Handstand Push-ups
20 Devil Press (50/35)
20 DB Front Rack Lunges (50/35)
20 Handstand Push-ups
10 Devil Press (50/35)
10 DB Front Rack Lunges (50/35)
10 Handstand Push-ups

SCALINGS 
Devil Press/Burpee + Ground to Overhead
Front Rack Lunge/Walking Lunge
HSPU/HSPU off box/Push Press

BODYWEIGHT
3 Rounds
20 Squat Burpee
30 Lunges
20 Handstand Push-ups/Push-ups


THURSDAY AUG 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.
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
+
STRENGTH
Build to Heavy:
Power Snatch + Overhead Squat + Snatch + Overhead Squat
+
FULL

5 Rounds
25 KB Swings (53/35)
25 Wallballs (20/14)
25cal AirBike
25 Chest to Bar

SCALINGS
KB Swing/DB Hang Power Snatch (split equally each round)/KB Snatch (split equally each round
Wallball/Light Thruster
AirBike/Row 35cal/Run 400m
C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row

BODYWEIGHT
5 Rounds
25 Plank Rotations (L+R=1)
25 Squat Jumps
10 Inchworms (w/Push-up)
25 Mountain Climbers (L+R=1)


FRIDAY AUG 30

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

10min EMOM
2 Press, building
Rest 2min
10min EMOM
2 Bentover Row, building
+
Booty Burn
3 Rounds
5 L RDL
5 Air Squats
5 R RDL
5 Air Squats
MAX Wall-sit
Rest 2 min
+
HardCore Abs
6-10 Rounds
20s Hollow Hold
20s Rest
20s Plank
20s Sit-ups
20s Rest


SATURDAY AUG 31

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, 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
+
STRENGTH
3 sets
2 Clean and Jerk @ 65-75%
+
FULL
3 Rounds
400m Run
20 Burpees
-THEN-
4 Clean and Jerk @65%
4 Clean and Jerk @70%
4 Clean and Jerk @75%
4 Clean and Jerk @80%
4 Clean and Jerk @85%

SCALINGS
Run/Row 500m/AirBike/1250m
Clean and Jerk/30 DB or KB Clean and Jerk

BODYWEIGHT
3 Rounds
400m Run
20 Burpees
20 Plank Hip Touches (L+R=1)


SUNDAY SEPT 1

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

Every 2min for 20 min (10 rounds, alternating)
1st - 200m Row + 1-5 Ring Muscle-ups
2nd - 200m Row + 1-5 Strict Handstand Push-ups

*Make sure to try to pick a rep scheme for the gymnastics portions that are always unbroken and maintainable

SCALINGS
Row/Run 100m/AirBike 250m
Ring Muscle-up/Bar Muscle-up/Strict C2B/Strict Pull-up/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
Strict HSPU/HSPU/HSPU off box/Press/Push Press

BODYWEIGHT
EMOM for 10 min (5 Rounds each, alternating)
1st - 5-10 Burpees + 5-10 Sit-ups
2nd - 5-10 Burpees + 5-10 Push-ups

*Choose a number of Burpees that you can complete in about 30s or less
*Choose a number of Sit-ups and Push-ups that are always unbroken and maintainable
*Aim to work for 30-45s each minute

Synergy Garage