Jan 14 - 20, 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 JAN 14

STRENGTH
5 sets
Deadlift, 4 reps, across
---------------------
10 sets
DB Deadlift, 8 reps, across
+
FULL

8 min AMRAP
1-2-3-4-5-……
Devil Press (50/35)
*After each round do 5 Burpees

*you should be able to get through the first 4-6 rounds at least with the Devil Press unbroken
---------------------
SCALINGS
Devil Press/Burpee + Ground to Overhead
--------------------
BODYWEIGHT
8min AMRAP
1-2-3-4-5-….
Inchworm OR Wallwalk
*After each round do 5 Burpees


TUESDAY JAN 15

STRENGTH
4 sets
Bench Press, 2 reps, across
---------------------
8 sets
DB Bench/Floor Press, 4 reps, across
+
FULL
6 Rounds
18 KB Swings (53/35)
18 Wallballs (20/14)
---------------------
SCALINGS
KB Swing/DB or Barbell Hang Power Snatch
Wallball/Light Thrusters
--------------------
BODYWEIGHT
6 Rounds
18 Plank Hip Touches (L+R=1)
18 Squat Jumps


WEDNESDAY JAN 16

FULL
For Time:
15 Burpees Over Bar
9 Clean and Jerks (185/125)
12 Burpees Over Bar
6 Clean and Jerks (185/125)
9 Burpees Over Bar
3 Clean and Jerks (185/125)

*use a weight that is challenging but that you will likely not fail any reps
--------------------
SCALINGS
Burpee Over Bar/Burpee Over Something
Clean and Jerk/DB or KB
--------------------
BODYWEIGHT
For Time:
15 Burpees Over Something
18 Lunges (L+R=2)
9 Push-ups
12 Burpees Over Something
12 Lunges
6 Push-ups
9 Burpees Over Something
6 Lunges
3 Push-ups


THURSDAY JAN 17

STRENGTH
Front Squat
9-7-5-3, building
--------------------
4 sets
Goblet Squat, 10 reps, across
+
FULL
12 min AMRAP
6 Toes to Bar
6 Handstand Push-ups
6 Chest to Bar Pull-ups
12 Pistols
--------------------
SCALINGS
T2B/V-Snaps
HSPU/HSPU on Box/Push Press (DB/KB/Barbell)
C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
Pistols/Assisted Pistol/Step-ups/Lunges
--------------------
BODYWEIGHT
12 min AMRAP
6 V-Snaps
6 Handstand Push-ups or Reverse Push-up
12 Jumping Jacks
12 Pistols


FRIDAY JAN 18

GunShow
4 Rounds
6-10 Pull-ups
6-10 Curls
6-10 Push-ups
6-10 Press
+
BootyBurn
3-6 Rounds
6 Lunge Squat (LLunge + Squat + RLunge + Squat=1)
24 Alternating Jump Lunges
+
HardCore Abs
3-6 Rounds
15-30s Right Front Plank
15-30s Left Front Plank
15-30s Right Side Plank
15-30s Left Side Plank
Rest 1-2 min


SATURDAY JAN 19

STRENGTH
3 sets
Overhead Hold, 30s, building
+
FULL
15min AMRAP
30’ Handstand Walk
10 Deadlift (225/155)
20 Sit-ups
*500m Row every 3 Rounds

*Deadlift should be a weight you could do 10 unbroken (possibly not your actual strategy in the workout though)
---------------------
SCALINGS
Handstand Walk/3 Wallwalk/3 Conans/30 Sea-Saw Presses
Deadlift/DB or KB
Row/1250m AirBike/400m Run/2 min Cardio
---------------------
BODYWEIGHT
15min AMRAP
30’ Handstand Walk
10 Plank Rotations (L+R=1)
20 Sit-ups
*Run 400m every 3 Rounds


SUNDAY JAN 20

FULL
21-15-9
Overhead Squat (135/95)
Burpee Pull-up
Front Squat (135/95)
Burpee Over Bar
Back Squat (135/95)
Burpee

*21 of each movement, then 15, and ending with 9 reps of each movement
--------------------
SCALINGS
Overhead Squat/Front Squat/Back Squat/Goblet Squat/DB Squat
*pick 3 different types of Squats. Start with the hardest one and work to the easiest. OR you could pick one type of Squat and start at a lighter weight and work to a heavier weight. For Example you could do Back Squat @ 95/65# (instead of OHS) then 115/85# (instead of FS) then 135/95#.

Pick 3 different types of Burpees and again put the hardest version first and then work to the easier version. Some other examples are: Burpee with Push-up, Burpee with Spiderman Push-up (lift one knee towards elbow as you push-up), Squat Burpee, Burpee to Box, etc.
---------------------
BODYWEIGHT
21-15-9
Squat Jump
Burpee to Target
Tuck Jump
Burpee Over Somethin
Squat
Burpee

Synergy Garage