Jan 21 - 27, 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 21

STRENGTH
Build to heavy, press, 1 rep
+
FULL

For Time:
40 Press
80 Push Press
@70% of heavy 1rep Press
*Every time you break do 16 Air Squats
---------------------
SCALINGS
Use DB or KB
--------------------
BODYWEIGHT
For Time:
80 Push-ups
*Every time you break do 16 Air Squats


TUESDAY JAN 22

STRENGTH
6 sets
Deadlift, 4 reps, across
---------------------
10 sets
DB Deadlift, 12 reps, across
+
FULL
6 Rounds
12 KB Swings (53/35)
6 Pull-ups
6 Push-ups
---------------------
SCALINGS
KB Swing/DB or Barbell Hang Power Snatch
Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
--------------------
BODYWEIGHT
6 Rounds
6 Inchworms
6 Sit-throughs (L+R=1)
6 Push-ups


WEDNESDAY JAN 23

FULL
Every 3min
12 Alternating DB Snatch (50/35)
12 Box Jumps (24/20)
AMRAP DB Box Step Overs in time remaining (50/35|24/20)
Rest 3 min
x3 Rounds
--------------------
SCALINGS
Alt. DB Snatch/6KB Snatch per arm/12 Barbell Hang Power Snatch (light)
Box Jumps/Box Step-ups
DB Box Step Overs/Weighted Box Step Overs/Weighted Box Step-ups
--------------------
BODYWEIGHT
Every 3min
12 Plank Rotations (L+R=1)
12 Tuck Jumps
AMRAP Burpees in time remaining
Rest 3min
x3 Rounds


THURSDAY JAN 24

STRENGTH
Back Squat
10-8-6-4-2, building
---------------------
5 sets
DB Squats, 10 reps, across
+
FULL
5min AMRAP
5 Devil Press (50/35)
5 Burpee Box Jump Overs (24/20)
Rest 5min
REPEAT

*Use a DB and Box that will not force you to break this up. You should be able to do all 5 of each movement every time without breaking stride.
--------------------
SCALINGS
Devil Press/Burpee + Ground to Overhead
Burpee Box Jump Overs/Burpee Box Jump/Burpee Jump to Target
--------------------
BODYWEIGHT
5min AMRAP
10 Mountain Climbers (L+R=1)
5 Burpee Over Something
Rest 5min
REPEAT


FRIDAY JAN 25

GunShow
5 Rounds
10 Combo Raises
10 Bentover Rows
+
BootyBurn
3-6 Rounds
16 Alternating Jump Lunges
8 Squat Jumps
+
HardCore Abs
3-6 Rounds
15-30s Hollow Hold
15-30s Left Side Plank
15-30s Right Side Plank
15-30s Front Plank
Rest 1-2 min


SATURDAY JAN 26

STRENGTH
5 sets
Bench Press, 2 reps, across
---------------------
10 sets
DB Bench/Floor Press, 4 reps, across
+
FULL
15min AMRAP
5 Thrusters
7 Hang Power Cleans
9 Deadlift
@95/65
---------------------
SCALINGS
Use DB or KB
---------------------
BODYWEIGHT
15min AMRAP
5 Squat Jump
7 Floor Wipers (L+R=1)
9 Plank Hip Touches (L+R=1)


SUNDAY JAN 27

FULL
2 Rounds
In 3min
30/20 cal Row
AirBike for cals in time remaining
-Rest 2min
3 Rounds
In 2min
20/15 cal Row
AirBike for cals in time remaining
-Rest 1:30min
4 Rounds
In 1min
15/10 cal Row
AirBike for cals in time remaining
-Rest 1min

*0-3min Work
3-5min Rest
5-8min Work
8-10min Rest
10-12min Work
12-11:30min Rest…….
--------------------
SCALINGS
Pick 2 movements you can do almost endlessly (Examples, Row, Airbike, Burpees, Box Step-Overs, Skipping, Running. And do one for half of the interval and the other for the other half.
---------------------
BODYWEIGHT
In 3min
30 Squats
20 Sit-ups
Burpees in remaining time
-Rest 1min-
x8 Rounds

Synergy Garage