Feb 18 - 24, 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 18

STRENGTH
5 sets
Bench Press, 1 rep, across
---------------------
10 sets
DB Bench/Floor Press, 2-8 reps, across
+
FULL

For Time:
100 Back Squats @Bodyweight
*Every time you break do 10 Push-ups
*A break is any pause longer than 1sec
---------------------
SCALINGS
Back Squats/DB Squat/Goblet Squat
--------------------
BODYWEIGHT
For Time:
200 Air Squats
*Every time you break do 10 Push-ups
*A break is any pause longer than 1sec


TUESDAY FEB 19

STRENGTH
3 sets
Deadlift, 6 reps, across
---------------------
6 sets
DB Deadlift, 12 reps, across
+
FULL
7 Rounds
20 Toes to Bar
35 Double Unders
15 Thrusters (95/65)
---------------------
SCALINGS
T2B/Hanging Knee Raises/V-Snaps
DU/Single Skips
Thrusters/DB or KB
--------------------
BODYWEIGHT
7 Rounds
20 V-Snaps
35 Jumping Jacks
15 Burpees


WEDNESDAY FEB 20

FULL
20 min AMRAP
10 Squat Cleans (135/95)
30 Chest to Bar
50 Wallballs (20/14)
--------------------
SCALINGS
Squat Clean/DB or KB
C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
Wallballs/Light Thrusters with DB, KB or BB
--------------------
BODYWEIGHT
20 min AMRAP
10 Squat Jumps
30 Push-ups
50 Air Squats


THURSDAY FEB 21

STRENGTH
Build to heavy Snacth, 3 reps
+
FULL
1min MAX KB Swings (53/35)
1min MAX Sit-ups
Rest 1 min
3min MAX Overhead Squat (135/95)
3min MAX Row for cals
Rest 5 min
REPEAT

*try to get the same number of reps on each part.
--------------------
SCALINGS
KB Swing/DB or BB Hang Power Snatch
Overhead Squat/Front Squat/DB or KB
Row/AirBike/Run(distance)
--------------------
BODYWEIGHT
1min MAX Inchworms
1min MAX Sit-ups
Rest 1 min
3min MAX Air Squats
3min MAX Burpees
Rest 5 min
REPEAT

*try to get the same number of reps on each part.


FRIDAY FEB 22

GunShow
3-6 Rounds
10 Combo Raises
10 DB Bench/Floor Press
10 Curl to Press
+
BootyBurn
2-4 Rounds
30 sec Wall-sit
6 KB Front Rack Squats
12 KB Front Rack Lunges
Rest 1-2 min
+
HardCore Abs
3-6 Rounds
MAX L-Sit
20 Sit-ups
Rest 1-2 min


SATURDAY FEB 23

STRENGTH
Back Squat
8-6-4-2-2 reps, build
---------------------
5 sets
DB Squat, 10 reps, across
+
FULL
For Time:
10-9-8-7-6-5-4-3-2-1-2-3-4-5
Muscle-ups
Left Pistol
Right Pistol
---------------------
SCALINGS
Bar Muscle-ups/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
Pistol/Weighted Step-up/Step-up
--------------------
BODYWEIGHT
10-9-8-7-6-5-4-3-2-1-2-3-4-5
Sit-throughs (L+R=1)
Left Lunge
Right Lunge


SUNDAY FEB 24

FULL
21-15-9
Cal Row
Handstand Push-up
21-15-9
Cal Row
20’Handstand Walk
--------------------
SCALINGS
Row/AB cals(same)/Run(300/200/100)/Cardio(1:30/1:00/0:30)
HSPU/HSPU off box or chair/Push Press
HSWalk/2 Wall Walks/2 Conans/20 Sea-Saw Press
--------------------
BODYWEIGHT
21-15-9
Burpees
Handstand Push-ups
21-15-9
Burpees
20’ Handstand Walk

Synergy Garage