Feb 11 - 17, 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.


WEEKLY WARM-UP

1 Round
5 Inchworms
10 Arm Circles (each way)
10 Hip Hinge
5 Squat to Stands
THEN
2 Rounds
15-30s L Side Plank
15-30s R Side Plank
10 Squats
5 Push-ups


MONDAY FEB

STRENGTH
Front Squat
9-7-5-3-1 reps, building
---------------------
6 sets
Goblet Squat, 10 reps, across
+
FULL

8 Rounds
4 Left KB Snatch
4 Left Thruster
4 Right KB Snatch
4 Right Thruster
@53/35
---------------------
SCALINGS
KB Snatch/DB Snatch/DB Hang Power Snatch/Hang Power Snatch
KB Thruster/DB or Barbell Thruster

*If using a barbell just do 8 Rounds of 8 Hang Power Snatch and 8 Thrusters
--------------------
BODYWEIGHT
8 Rounds
24 Jumping Jacks
16 Floor Wipers (L+R=1)


TUESDAY FEB 12

STRENGTH
7 sets
Bench Press, 2 reps, across
---------------------
14 sets
DB Bench/Floor Press, 4 reps, across
+
FULL
5 Rounds
5 Toes to Bar
5 Pull-ups
5 Push-ups
15 Air Squats

Rest 1:1 (rest time equal to total time to complete 5 Rounds)
REPEAT
---------------------
SCALINGS
T2B/Hanging Knee Raises/V-Snaps
Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
--------------------
BODYWEIGHT
5 Rounds
5 V-Snaps
5 Mountain Climbers (L+R=1)
5 Push-ups
15 Air Squats

Rest 1:1 (rest time equal to total time to complete 5 Rounds)
REPEAT


WEDNESDAY FEB 13

FULL
For Time:
80 cal Row
30 Burpee Box Jump-Over (30/24)
30 Power Clean and Jerk (135/95)
50’ Handstand Walk
--------------------
SCALINGS
Row/60 cal AirBike/5min Cardio
Burpee Box Jump-Over/Burpee Box Jump/Burpee Box Step-up(or Step-Over)/Burpee Over Something
Power Clean and Jerk/DB or KB
HSWalk/5 Wall Walks/5 Conans/50 Sea-Saw Press
--------------------
BODYWEIGHT
For Time:
50 Burpees
30 Tuck Jumps
30 Squat Jumps
50’Handstand Walk


THURSDAY FEB 14

STRENGTH
5 sets
Deadlift, 5 reps, across
---------------------
10 sets
DB Deadlift, 10 reps, across
+
FULL
3 Rounds
15 DB Box Step-Overs (50/35|24/20)
5 Power Snatch (95/65)
10 Overhead Squat (95/65)
5 Power Snatch (95/65)
15 DB Box Step-Overs (50/35|24/20)

Rest 3 min (between each round)
--------------------
SCALINGS
DB Box Step-Over/DB Box Step-up/DB Lunges
Power Snatch/Power Clean/DB or KB
Overhead Squat/Front Squat/DB or KB
--------------------
BODYWEIGHT
3 Rounds
16 Lunges
6 Squat Jump
6 Inchworm
6 Squat Jump
16 Lunges

Rest 1min (between each round)


FRIDAY FEB 15

GunShow
4-6 Rounds
4-12 DB Bentover Row
4-12 DB Floor/Bench Press
+
BootyBurn
4-6 Rounds
24 Alternating Jump Lunges
12 Left RDL
12 Right RDL
+
HardCore Abs
2-6 Rounds
15-30s Hollow Hold
15-30s Left Side Plank
15-30s Right Side Plank


SATURDAY FEB 16

STRENGTH
Build to heavy
Clean and Jerk, 3 reps
+
FULL
5min AMRAP
6 Clean and Jerk (185/125)
4 Bar Muscle-ups
6 Burpees
Rest 5 min
5min AMRAP
5 Clean and Jerk (155/105)
8 Chest to Bar
5 Burpees Over Bar
Rest 5 min
5min AMRAP
4 Clean and Jerk (135/95)
12 Pull-ups
4 Burpee Box Jump (30/24)
Rest 5 min
---------------------
SCALINGS
Clean and Jerk/DB or KB
Bar Muscle-ups/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row

*for the Pull-up variations if you have 3 different movements, start with the hard one and work to easier one. If not just take the movement you can do and change the rep as in the workout.
*for the Burpee variations if you have 3 different ways to do burpees, start with the easier one and work to the harder one. If you only have 1 variation then just change the reps as in the workout.
--------------------
BODYWEIGHT
5min AMRAP
12 Plank Hip Touches (L+R=1)
8 Sit-throughs (L+R=1)
4 Burpees
Rest 5 min
X3 Rounds


SUNDAY FEB 17

FULL
50-40-30-20-10
Alternating DB Snatch (50/35)
Wallballs (20/14)
--------------------
SCALINGS
DB Snatch/KB Snatch(switch sides every 5 reps)/Light Power Snatch
Wallball/Light Thrusters (Barbell, DB, KB)
--------------------
BODYWEIGHT
50-40-30-20-10
Plank Rotations (L+R=1)
Squats

Synergy Garage