Jan 28 - Feb 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.


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

STRENGTH
Build to heavy
Power Snatch, 3 reps Touch and Go
+
FULL

7min AMRAP
1-2-3-4-5….
Devil Press (50/35)
Bar Muscle-up
---------------------
SCALINGS
Devil Press/Burpee + Ground to Overhead
Muscle-ups/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
--------------------
BODYWEIGHT
7min AMRAP
1-2-3-4-5…..
Burpee
Sit-through (L+R=1)


TUESDAY JAN 29

STRENGTH
3 sets
Deadlift, 5 reps, across
---------------------
6 sets
DB Deadlift, 10 reps, across
+
FULL
In 3min
300m Row
Max Back Squat (@Bodyweight) in remaining time
Rest 1min
In 3min
300m Row
Max Power Clean (@Bodyweight) in remaining time
Rest 1min
In 3min
300m Row
Max Bench/Floor Press (@Bodyweight) in remaining time
---------------------
SCALINGS
Row/750m AirBike/1:30 cardio
Use DB or KB for barbell movements
--------------------
BODYWEIGHT
In 3min
30 Jumping Jacks
20 Squats
10 Sit-ups
Max Squat Jump in remaining time
Rest 1min
In 3min
30 Jumping Jacks
20 Squats
10 Sit-ups
Max Floor Wipers (L+R=1) in remaining time
Rest 1min
In 3min
30 Jumping Jacks
20 Squats
10 Sit-ups
Max Push-ups in remaining time


WEDNESDAY JAN 30

FULL
21-15-9
DB Shoulder to Overhead (50/35)
Toes to Bar
-Rest 4min-
15-12-9
Alternating DB Snatch/Arm (50/35)
DB Squat (50/35)
--------------------
SCALINGS
DB S2OH/KB or Barbell
T2B/Hanging Knee Raises/V-Snaps
Alt. DB Snatch/6KB Snatch per arm/12 Barbell Hang Power Snatch (light)
DB Squat/KB/Barbell Front or Back Squat
--------------------
BODYWEIGHT
21-15-9
Push-ups
V-Snaps
-Rest 4min-
21-15-9
Inchworms (7-5-3)
Squat


THURSDAY JAN 31

STRENGTH
Build to heavy
Power Clean, 3reps Touch and Go
+
FULL
5 Rounds
5 Box Jumps (30/24)
10 Power Cleans (155/105)
15 Deadlifts (155/105)
--------------------
SCALINGS
Box Jumps/Box Step-ups
Power Clean and Deadlift/Use DB or KB
--------------------
BODYWEIGHT
5 Rounds
5 Tuck Jump
10 Mountain Climbers (L+R=1)
15 Single Leg RDL (Per Side)


FRIDAY FEB 1

GunShow
3-5 Rounds
5 Supinated Bentover Row
5 Curls
5 Press
5 Overhead Tricep Extension
+
BootyBurn
3-5 Rounds
30s KB Front Rack Wall Sit
10 KB Front Rack Squat
Rest 1-2 min
+
HardCore Abs
3-6 Rounds
15-30s Left Front Plank
15-30s Right Front Plank
15-30s Left Side Plank
15-30s Right Side Plank
Rest 1-2 min


SATURDAY FEB 2

STRENGTH
Front Squat,
10-8-6-4-2 reps, building
---------------------
5 sets
Goblet Squat, 10 reps, across
+
FULL
2 Rounds
30s L DB Overhead Hold
15 Sit-ups
30s R DB Overhead Hold
15 Sit-ups
30s Double DB Overhead Hold
15 Sit-ups
*choose lead to make 30s always unbroken but challenging
---------------------
SCALINGS
Use something that you can hold one of each (same weight for each) in each hand. Or use something light for the single arm and then something heavier to hold in both hands for the double


SUNDAY FEB 3

FULL
For Time:
50 Reps of:
DB Squat + DB Thruster + DB Shoulder to Overhead (50/35)

*Can do more than one rep per movement but must be equal across the three movements
*If you choose 3 reps then you must do 3 Squats then 3 Thrusters then 3 S2OH and this must be unbroken
*If you break part way through the complex then you owe as many Burpees as you have left in the complex (Example: If I choose to do 4 reps and I stop after doing the 4 Squats and 1 Thruster then I have to do 7 Burpees as I have 3 Thrusters and 4 S2OH left in the complex) before finishing that complex
*After completing your chosen number of S2OH you must do 5 Burpees before moving onto the next set

CHOOSE A WEIGHT YOU ARE VERY COMFORTABLE WITH
--------------------
SCALINGS
DB Squat+Thruster+S2OH/Barbell Front Squat+Thruster+S2OH/KBs/Hold something and Squat, Thruster, and S2OH with it

Synergy Garage