Feb 4 - 10, 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 4

STRENGTH
Build to heavy
Overhead Squat, 3 reps
+
FULL

For Time:
75/60 cal AirBike
-THEN-
3 Rounds
21 Chest to Bar
15 Overhead Squats (115/85)
9 Power Clean and Jerks (115/85)
---------------------
SCALINGS
AirBike/100/80cal Row/1mile Run/5-6min Cardio
C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
Overhead Squats/Front Squat
Power Clean&Jerk/DB or KB/Thrusters
--------------------
BODYWEIGHT
6 Rounds
21 Sit-ups
15 Tuck Jumps
9 Burpees


TUESDAY FEB 5

STRENGTH
Back Squat
9-7-5-3-1 reps, building
---------------------
6 sets
DB Squat, 10 reps, across
+
FULL
16 min AMRAP
20’ Front Rack Walking Lunge (155/105)
12 Pistols
20’ Overhead Walking Lunge (155/105)
12 Handstand Push-ups
---------------------
SCALINGS
20’ scale to 8 steps
Front Rack Lunge/DB or KB
Pistols/Assisted Pistol/Step-up/Lunges
Overhead Lunge/Plate Overhead/Single DB or KB Overhead(alternate each round)/Front Rack Lunge
HSPU/HSPU off box or chair/Push Press
--------------------
BODYWEIGHT
16 min AMRAP
24 Walking Lunges
12 Squats
6 Reverse Push-ups/Push-ups


WEDNESDAY FEB 6

FULL
10 Rounds
250m Row
2 Power Cleans (185/125)
5 Shoulder to Overhead (185/125)
--------------------
SCALINGS
Row/625m AirBike/200m Run/1min Cardio
Power Clean/DB or KB/Front Squat
Shoulder to Overhead/DB or KB
--------------------
BODYWEIGHT
10 Rounds
10 Plank Rotations (L+R=1)
5 Squat Jumps
2 Inchworms (WITH Push-up)


THURSDAY FEB 7

STRENGTH
6 sets
Bench Press, 2 reps, across
---------------------
12 sets
DB Bench/Floor Press, 4 reps, across
+
FULL
5 Rounds
10 Toes to Bar
40 Double Unders
10 Push-ups
--------------------
SCALINGS
T2B/Hanging Knee RaisesV-Snaps
DU/Single Skips/Jumping Jacks
--------------------
BODYWEIGHT
5 Rounds
10 V-Snaps
40 Jumping Jacks
10 Push-ups


FRIDAY FEB 8

GunShow
3-6 Rounds
10 Combo Raises
10 Curl to Press

*Each set of 10 unbroken, rest as needed otherwise
+
BootyBurn
3-6 Rounds
20s KB Front Rack Wall Sit
20s Wall Sit (no weight)
20s Max Air Squat
Rest 1-2 min
+
HardCore Abs
3-6 Rounds
20 Alternating Crossover V-Snap
60s Plank
Rest 1-2 min


SATURDAY FEB 9

STRENGTH
4 sets
Deadlift, 5 reps, across
---------------------
8 sets
DB Deadlift, 10 reps, across
+
FULL
In 2 min
10 cal Row AFAP (As Fast As Possible)
AMRAP Box Jump (36”/30”) in remaining time
Rest 2 min
X 3 Rounds

*The box jumps should be a box height that is very challenging and will cause you to jump as high as you can, while also being successful every time.
---------------------
SCALINGS
Row/Airbike 15/10cal steady state/About 30s conditioning
Box Jump/Jump for height/Box Step-up
--------------------
BODYWEIGHT
In 2 min
10 Burpees AFAP (As Fast As Possible)
AMRAP Jump to Target in remaining time
Rest 2 min
X 3 Rounds

*The Jump to Target is essentially a maximal effort every time. Jump as high as possible each rep.


SUNDAY FEB 10

FULL
For Time:
50’ Handstand Walk
9 Squat Snatch (185/125)
9 Ring Muscle-ups
50’ Handstand Walk
7 Squat Snatch (185/125)
7 Ring Muscle-ups
50’ Handstand Walk
5 Squat Snatch (185/125)
5 Ring Muscle-ups
--------------------
SCALINGS
HSWalk/5 Wall Walks/5 Conans/50 Sea-Saw Press
Squat Snatch/DB or KB Snatch(30-20-10)
Ring MU/Bar Muscle-ups/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
--------------------
BODYWEIGHT
For Time:
50’ Handstand Walk
30 Sit-through (L+R=1)
30 Plank Hip Touches (L+R=1)
50’ Handstand Walk
20 Sit-throughs (L+R=1)
20 Plank Hip Touches (L+R=1)
50’ Handstand Walk
10 Sit-throughs (L+R=1)
10 Plank Hip Touches (L+R=1)

Synergy Garage