Jan 7 - 13, 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 7

STRENGTH
6 sets
Press, 4 reps, across
---------------------
6 sets
DB Press, 8 reps, across
+
FULL

For Time:
21 Push Jerk (135/95)
21 Pull-up
15 Power Clean (135/95)
15 Chest to Bar Pull-ups
9 Squat Cleans (135/95)
9 Muscle-ups
---------------------
SCALINGS
Use DB or KB for the barbell movements
Muscle-ups/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row (pick 2 or 3 different movements if you are able, and start with the “easier one” and work your way to the “harder one” to end the workout with.
--------------------
BODYWEIGHT
For Time:
9 Inchworms (with Push-up)
21 Squat Jumps
6 Inchworms (with Push-up)
15 Squat Jumps
3 Inchworms (with Push-up)
9 Squat jumps
Rest 3 min
REPEAT


TUESDAY JAN 8

STRENGTH
Back Squat
9-7-5-3, building
---------------------
4 sets
DB Squats, 10 reps, across
+
FULL
3min AMRAP
12 DB Push Press (50/35)
12 Lunges
Rest 1 min
1min MAX Sit-ups
2min MAX Cal Row
Rest 1 min
3min AMRAP
12 DB Hang Power Clean and Jerk (50/35)
12 Squats
Rest 1 min
1min MAX Sit-ups
2min MAX Cal Row
---------------------
SCALINGS
Use KB or Barbell for DB work
Row/AirBike
--------------------
BODYWEIGHT
3min AMRAP
12 Push-ups
12 Lunges
Rest 1 min
1min MAX Sit-ups
2min MAX Burpees
Rest 1 min
3min AMRAP
12 Mountain Climbers (L+R=1)
12 Squats
Rest 1 min
1min MAX Sit-ups
2min MAX Burpees


WEDNESDAY JAN 9

FULL
10 Rounds
7 Handstand Push-ups
5 Box Facing Burpee Box Jump-overs (24/20)
-Rest 5 min-
10 Rounds
10 Box Jumps (24/20)
10 Alternating DB Snatches (50/35)
--------------------
SCALINGS
HSPU/HSPU on Box/Push Press (DB/KB/Barbell)
Box Facing Burpee Box Jump-overs/Box Facing Burpee Box Jump/Burpees Over Something
Box Jump/Step-up
Alt DB Snatch/Hang Power Snatch(Barbell)/KB Snatch (5/arm)
--------------------
BODYWEIGHT
10 Rounds
7 Handstand Push-ups/Reverse Push-ups
5 Burpee Over Something
-Rest 5 min-
10 Tuck Jumps
10 Plank Rotations (L+R=1)


THURSDAY JAN 10

STRENGTH
4 sets
Deadlift, 4 reps, across
--------------------
8 sets
DB Deadlift, 8 reps, across
+
FULL
For Time:
9 Thrusters (95/65)
1000m Row
15 Thrusters (95/65)
1000m Row
21 Thrusters (95/65)
--------------------
SCALINGS
Thrusters/DB or KB
Row/2500m AirBike/40 Burpees
--------------------
BODYWEIGHT
5 Rounds
15 Jumping Jacks
10 V-Snaps
15 Squats


FRIDAY JAN 11

GunShow
3 Rounds
5 Right Curl to Press
5 Left Curl to Press
10-20 Pull-ups
10-20 Push-ups
+
BootyBurn
4 Rounds
12 Front Rack Lunges
24 Deadlift

*use the same weight for both movements (DB, KB, or Barbell)
+
HardCore Abs
TABATA Hollow Hold
Rest 2 min
TABATA Plank
Rest 2 min
TABATA Sit-ups
Rest 5 min
REPEAT


SATURDAY JAN 12

STRENGTH
3 sets
Bench Press, 2 reps, across
---------------------
6 sets
DB Bench/Floor Press, 4 reps, across
+
FULL
15min AMRAP
3-6-9-12-15-……
Burpees
Front Squat (135/95)
---------------------
SCALINGS
Front Squat/Goblet Squat
---------------------
BODYWEIGHT
15min AMRAP
3-6-9-12-15-….
Burpees
Squats (x2 reps)


SUNDAY JAN 13

FULL
For Time:
15 Push-ups
15 Pull-ups
500m Row
15 Power Cleans (185/125)
1000m Row
15 Power Cleans (185/125)
500m Row
15 Pull-ups
15 Push-ups
--------------------
SCALINGS
Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
Row/400m and 800m Run/1250m and 2500m AirBike
Power Cleans/DB or KB
---------------------
BODYWEIGHT
For Time:
15 Push-ups
15 Sit-throughs (L+R=1)
15 Burpees
15 Squat Jumps
30 Burpees
15 Squat Jumps
15 Burpees
15 Sit-throughs (L+R=1)
15 Push-ups

Synergy Garage