Feb 25 - Mar 3, 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 FEB 25

STRENGTH
Build to heavy
Power Clean + Jerk, 3 reps
+
FULL

AMRAP in 15 min
10 Bar Facing Burpees*
1-2-3-4-……
Power Clean and Jerk (185/125)
x10’ Handstand Walk

*Do 10 Bar Facing Burpees at the start of each round
---------------------
SCALINGS
Bar Facing Burpees/Burpee Over Something
Power Clean and Jerk/DB or KB
Handstand Walk/ Conans/Sea-Saw Press
--------------------
BODYWEIGHT
AMRAP in 15 min
10 Burpee Over Something*
1-2-3-4-…..
x5 Sit-through (L+R=1)
x10’Handstand Walk

*Do 10 Burpees Over Something at the start of each round


TUESDAY FEB 26

STRENGTH
4 sets
Deadlift, 6 reps, across
---------------------
8 sets
DB Deadlift, 12 reps, across
+
FULL
AMRAP in 16 min
4-8-12-16-20-…..
Alternating DB Snatch (50/35)
Alternating Pistols
---------------------
SCALINGS
DB Snatch/Hang Power Snatch/KB Snatch
Pistol/Weighted Step-up/Step-up
--------------------
BODYWEIGHT
AMRAP in 16 min
4-8-12-16-20-….
Plank Rotations (L+R=1)
Alternating Lunges


WEDNESDAY FEB 27

FULL
5 Rounds
25 Double Unders
5 Power Cleans (155/105)
5 Shoulder to Overhead (155/105)
5 Lateral Burpees Over Bar
Rest 1 min

*try to get similar times on each round
--------------------
SCALINGS
DU/Single Skips
Power Clean/DB or KB
S2OH/DB or KB
Lateral Burpees Over Bar/Burpee Over Something
--------------------
BODYWEIGHT
5 Rounds
25 Jumping Jacks
5 Tuck Jumps
5 Push-ups
5 Burpee Over Something
Rest 1 min

*try to get similar times each round


THURSDAY FEB 28

STRENGTH
Front Squat
8-6-4-2-2 reps, build
---------------------
5 sets
Goblet Squat, 10 reps, across
+
FULL
4 Rounds
1000m Row
30 Air Squats
20 Sit-ups
10 Push-ups
--------------------
SCALINGS
Row/2500mAirBike/4min Cardio
--------------------
BODYWEIGHT
4 Rounds
40 Burpees
30 Air Squats
20 Sit-ups
10 Push-ups


FRIDAY MAR 1

STRENGTH
Build to heavy
Bench Press, 2 reps
---------------------
10 min EMOM
4-10 DB Bench/Floor Press
+
HardCore Booty Show
AMRAP in 8 min
4 Strict Handstand Push-ups
4 Strict Chest to Bars
4 Strict Toes to Bar
16 Air Squats
Rest 8 min
REPEAT
---------------------
SCALINGS
sHSPU/HSPU/HSPU off box or chair/Push Press
sC2B/sPull-up/C2B/Pull-up/Jumping C2B or Pull-up/Ring Row/Bentover Row
sT2B/T2B/V-Snaps


SATURDAY MAR 2

STRENGTH
Build to heavy
Power Snatch, 3 reps
+
FULL
In 2 min
9 Power Snatch (135/95)
MAX Overhead Squat (135/95) in remaining time
Rest 2 min
X4
---------------------
SCALINGS
Power Snatch/DB or KB/Power Clean
Overhead Squat/Front Squat/Goblet Squat
--------------------
BODYWEIGHT
In 2 min
9 Inchworms with Push-up
MAX Air Squats in remaining time


SUNDAY MAR 3

FULL
24-12-6
DB Thruster
DB Box Step-Over (24/20)
@50/35#
--------------------
SCALINGS
DB Thrusters/Light Barbell or KB Thruster
DB Box Step-Overs/DB Box Step-ups/Weighted Lunges
--------------------
BODYWEIGHT
24-12-6
Squat Jumps
Alternating Jump Lunges

Synergy Garage