July 1 - 7, 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.


MONDAY JULY 1

WARM-UP
10 Hinges
10 Squats
3 Squat to Stands
3 Inchworms (with a push-up)
10 Scap Pull-ups
10 Kip Swings
+
WITH BARBELL, DBs, or KB
5 Muscle Cleans
5 Hang Power Cleans
5 Power Cleans
5 Front Squat
5 Press
5 Push Press
5 Push Jerk
5 Split Jerk
5 Clean and Jerks
+
WITH BARBELL in Snatch Grip
10 RDLs
10 Bentover Rows
5 High Pulls
5 Muscle Snatch
5 Behind the Neck Press
5 Behind the Neck Push Press
5 Hang Power Snatch
5 Power Snatch
+
FULL
3 Rounds
780m Row
10 Clean (185/125)
3 Jerks (185/125)
18 Burpees
67 Double Unders
2 Snatch (185/125)

SCALINGS
Row/1950m AirBike/3 min Cardio
Cleans and Jerks/DBs or KBs (if using one DB or KB then do 10 cleans/arm and 3 jerks/arm)
DU/Single Skips
Snatch/4 DB or KB Snatch

BODYWEIGHT
3 Rounds
78 Lunges
13 Push-ups
60 Squats
18 Burpees
67 Jumping Jacks


TUESDAY JULY 2

WARM-UP
10 Hinges
10 Squats
3 Squat to Stands
Sit in bottom of Squat and rotate one hand towards the ceiling as best as you can. Hold for 3 seconds. Repeat 3 times on one side then 3 on the other side.
3 Inchworms (with a push-up)
10 Scap Pull-ups
10 Kip Swings
10 Push-ups
+
STRENGTH

5 sets
Single Arm Row, 7 reps
---------------------
5 sets
Bentover Row, 7 reps
+
FULL
3 min AMRAP
10 DB Push Press (50/35)
20 DB Front Rack Walking Lunge (50/35)
Rest 3 min
X3
*start over each AMRAP

SCALINGS 
Both movements can be done with a barbell or KBs.
Front Rack Lunges/Suitcase Lunges

BODYWEIGHT
3 min AMRAP
6 Push-ups
24 Walking Lunges
Rest 3 min
X3
*start over each AMRAP


WEDNESDAY JULY 3

WARM-UP
10 Hinges
10 Squats
3 Squat to Stands
Sit in bottom of Squat and rotate one hand towards the ceiling as best as you can. Hold for 3 seconds. Repeat 3 times on one side then 3 on the other side.
10 Squats
3 Inchworms (with a push-up)
10 Scap Pull-ups
10 Kip Swings
+
WITH BARBELL, DBs, or KB
5 Muscle Cleans
5 Hang Power Cleans
5 Power Cleans
5 Front Squat
5 Press
5 Push Press
5 Push Jerk
5 Split Jerk
5 Clean and Jerks
+
WITH BARBELL in Snatch Grip
10 RDLs
10 Bentover Rows
5 High Pulls
5 Muscle Snatch
5 Behind the Neck Press
5 Behind the Neck Push Press
5 Hang Power Snatch
5 Power Snatch
+
STRENGTH
6 sets
3 Front Squat + 1 Jerk @90% of best Clean and Jerk
+
FULL
For Time:
40 Deadlift (225/155)
30 Front Squats (205/135)
20 Hang Power Cleans (185/125)
10 Squat Snatches (165/115)

SCALINGS 
All movements can be done with DBs or KBs
Squat Snatch/10 DB or KB Power Snatch per side

BODYWEIGHT
For Time:
40 Plank Rotations (L+R=1)
80 Air Squats
20 Inchworms
40 Squat Jumps


THURSDAY JULY 4

WARM-UP
10 Hinges
10 Squats
3 Squat to Stands
Sit in bottom of Squat and rotate one hand towards the ceiling as best as you can. Hold for 3 seconds. Repeat 3 times on one side then 3 on the other side.
3 Inchworms (with a push-up)
10 Scap Pull-ups
10 Kip Swings
10 Push-ups
+
STRENGTH

Build to heavy:
Weighted Step-up, 12 Alternating reps
*load in any way (Most common would be either DB Suitcase or Barbell Back Rack) and use a box height that gets your leg to roughly 90 degrees (usually around 20” box for most)
+
FULL

For Time:
1-2-3-4-5-4-3-2-1
Devil Press (50/35)
Ring Muscle-ups
Handstand Push-ups

SCALINGS
Devil Press/Burpee + Ground to Overhead
Ring Muscle-up/Bar Muscle-up/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
HSPU/HSPU off box/Push Press

BODYWEIGHT
9 Rounds
4 Burpees
4 Sit-throughs (L+R=1)
4 Push-ups


FRIDAY JULY 5

WARM-UP
10 Hinges
10 Squats
3 Squat to Stands
3 Inchworms (with a push-up)
10 Scap Pull-ups
10 Kip Swings
15s Plank
15s Right Plank
15s Plank
15s Left Plank
15s Plank
+
GunShow

5-8 sets
2 Press
10-15 Ring Rows
**rest as needed between rounds
***can increase weight if you like or leave it the same
+
Booty Burn
6 or 8 Rounds
Rounds 1, 3, 5, 7
30s Wallsit
10 Left Lungeovers

Rounds 2, 4, 6, 8
30s Wallsit
10 Right Lungeovers
+
HardCore Abs
6-10 Rounds
20s Hollow Rock
20s Goblet Squat (53/35)
20s Rest


SATURDAY JULY 6

WARM-UP
10 Hinges
10 Squats
3 Squat to Stands
Sit in bottom of Squat and rotate one hand towards the ceiling as best as you can. Hold for 3 seconds. Repeat 3 times on one side then 3 on the other side.
3 Inchworms (with a push-up)
10 Scap Pull-ups
10 Kip Swings
10 Squat Jumps
10 Push-ups
+
WITH BARBELL, DBs, or KB
10 RDLs
10 Bentover Rows
5 Top Half Deadlift (knees to hips)
5 Bottom Half Deadlift (mid-shin to knees)
5 Deadlift
+
STRENGTH
4 sets
Deadlift, 3 reps
---------------------
10 min EMOM
8-12 DB Deadlifts
+
FULL
12 min AMRAP
2 Rounds
300m Row
10 Burpees

2 Rounds
50 Double Unders
10 Box Jump Overs (30/24)

SCALINGS
Row/200m Run/750m AirBike
DU/Single Skip
Box Jump Over/Box Jump/Box Step(Overs)

BODYWEIGHT
12 min AMRAP
2 Rounds
30 Mountain Climbers (L+R=1)
10 Burpees

2 Rounds
50 Jumping Jacks
10 Box Jump Overs/Tuck Jumps


SUNDAY JULY 7

WARM-UP
10 Hinges
10 Squats
3 Squat to Stands
Sit in bottom of Squat and rotate one hand towards the ceiling as best as you can. Hold for 3 seconds. Repeat 3 times on one side then 3 on the other side.
3 Inchworms (with a push-up)
10 Squat Jumps
10 Lunges
10 Push-ups
10 Scap Pull-ups
10 Kip Swings
+
FULL
3 Rounds
In 7 min
Run 800m
AMRAP in time remaining of:
1st - WallBall (20/14)
2nd - Alternating Pistols
3rd - Handstand Push-ups
Rest 3 min

*Keep track of reps and sets of each movement as we will be repeating this same workout with longer runs in the future.

SCALINGS
Run/Row 1000m/AirBike 2500m
Pistols/Assisted Pistols/Box Step-ups/Lunges
HSPU/HSPU off box/Push Press - I would rather you scale to HSPU off box than Push Press for this one today if needing to scale
Scale the run accordingly so that you end up with roughly 2 mins of cycling the movement each round

BODYWEIGHT
3 Rounds
In 7 min
Run 800m
AMRAP in time remaining of:
1st - Squat Jumps
2nd - Alternating Pistol/Lunge
3rd - Handstand Push-up/Push-up

*Keep track of reps and sets of each movement as we will be repeating this same workout with longer runs in the future.

Synergy Garage