Aug 5 - 11, 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 5

WARM-UP
10 Hinges
10 Squats
3 Squat to Stands
3 Inchworms (with a push-up)
10 Lunges
10 Scap Pull-ups
10 Kip Swings
+
WITH BARBELL, DBs, or KB
10 RDLs
10 Bentover Rows
5 Press
5 Push Press
+
STRENGTH
Push Press
5-5-3-3-2-1-1 reps, building
---------------------
8 sets
DB Push Press, 5-8 reps, across
+
FULL
For Total Cals
2 min AirBike
20 Ring Muscle-ups
2 min AirBike
40 Pistols
2 min AirBike
30 Handstand Push-ups
2 min AirBike
*Note your total time

SCALINGS
AirBike/Row/Run (distance)
Ring Muscle-up/Bar Muscle-up/Strict C2B/Strict Pull-up/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
Pistols/Assisted Pistols/Box Step-ups/Lunges
HSPU/HSPU off box/Push Press

BODYWEIGHT
For Total Reps
2 min Burpees
20 Sit through (L+R=1)
2 min Burpees
40 Pistols
2 min Burpees
30 Handstand Push-ups
2 min Burpees
*Note your total time


TUESDAY AUG 6

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 Front Squat
5 Top Half Deadlift (knees to hips)
5 Bottom Half Deadlift (mid-shin to knees)
5 Deadlift
+
STRENGTH
Build to heavy
Deadlift, 3 reps
---------------------
8 sets
DB Deadlift, 6 reps, across
+
FULL
10 min AMRAP
8 Deadlift (225/255)
12 DB Squat (50/35)
12 DB Shoulder to Overhead (50/35)

SCALINGS 
Deadlift/DB or KB (do 12 reps)
DB Squat/Goblet Squat/Front Squat
DB S2OH/KB or Barbell
*if you only have one Barbell pick a weight you can do 10 unbroken S2OH with repeatedly and then do the 10min AMRAP as: 14DL, 7 Front Squat, 7 S2OH

BODYWEIGHT
10 min AMRAP
10 Plank Hip Touches (L+R=1)
20 Air Squats
10 Push-ups


WEDNESDAY AUG 7

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 and heel march while in Downward Dog)
10 Scap Pull-ups
10 Kip Swings
+
FULL
10 Rounds
24 cal Row
8 Burpees
Then immediately into:
For Time:
1600m Run (1mile)

SCALINGS 
24cal Row/200m Run/18cal AB
1600m Run/2000m Row/5000m AB

BODYWEIGHT
10 Rounds
24 Mountain Climbers (L+R=1)
8 Burpees
Then immediately into:
For Time:
1600m Run (1mile)


THURSDAY AUG 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 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
5 sets
Power Snatch, 4 reps, across
+
FULL

4 Rounds
8 Power Snatch (115/85)
8 Toes to Bar
8 Box Jump Overs (24/20)

SCALINGS
Power Snatch/16 Alt. DB Snatch/8per arm KB Snatch
T2B/Hanging Knee Raises/V-Snaps/Sit-ups
Box Jump Over/Box Jump/Box Step Over/Box Step-up

BODYWEIGHT
4 Rouds
15 Squat Jumps
15 Sit-ups
15 Tuck Jump


FRIDAY AUG 9

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
4 Bench Press
4 Bentover Row
**rest as needed between rounds
***can increase weight if you like or leave it the same
+
Booty Burn
3-6 Rounds
20 KB Swings (53/35)
10 Squat Jumps
+
HardCore Abs
6-10 Rounds
20-30s Plank
20-30s Rest
20-30s Side Plank
20-30s Side Plank
20-30s Rest
*try for another round or increase to 30s


SATURDAY AUG 10

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 set
Back Squat, 5 reps, across
---------------------
6 sets
DB Squat, 10 reps, across
+
FULL
For Time:
100/80cal Row
Rest 2 min
25 Chest to Bars
20 Burpee Box Jump Overs
15 Bar Muscle-ups
20 Burpee Box Jump Overs
10 Ring Muscle-ups
20 Burpee Box Jump Overs

SCALINGS
Pick 1-3 of the following if you need to replace any of the gymnastics movements. Start with the easy one and work your way to the harder one.
Ring Muscle-up/Bar Muscle-up/Strict C2B/Strict Pull-up/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row

BODYWEIGHT
4 Rounds
20 Air Squats
20 Sit-ups
Rest 2 min
40 Push-ups
20 Burpees Over Something
30 Squat Jumps
20 Burpees Over Something
20 Inchworms (no Push-up)
20 Burpees Over Something


SUNDAY AUG 11

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
+
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
+
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
+
FULL

0:00-10:00 (In 10min)
Run 1600m
AMRAP Thruster (95/65) in time remaining
Rest 10:00-13:00 (3min)
13:00-19:00 (In 6min)
Run 800m
AMRAP Power Snatch (115/85) in time remaining
Rest 19:00-22:00(3min)
22:00-26:00 (In 4min)
Run 400m
AMRAP Clean and Jerk (135/95) 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
Barbell movements can all be done with DB or KB if needed. Scale the run accordingly so that you end up with roughly 2 mins of barbell cycling each round

BODYWEIGHT
0:00-10:00 (In 10min)
Run 1600m
AMRAP Squats in time remaining
Rest 10:00-13:00 (3min)
13:00-19:00 (In 6min)
Run 800m
AMRAP Sit-ups in time remaining
Rest 19:00-22:00(3min)
22:00-26:00 (In 4min)
Run 400m
AMRAP 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