July 15 - 21, 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 15

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 Squat Cleans
+
STRENGTH
Build to heavy:
Hang Clean, 1 rep
+
FULL
20 min AMRAP
Row 250m
20 Wallballs (20/14)
15 Deadlifts (135/95)
10 Pull-ups
5 Power Cleans (135/95)

SCALINGS
Row/200m Run/625m AirBike
Wallballs/Light Thrusters
Deadlift/DB or KB
Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
Power Cleans/ DB or KB

BODYWEIGHT
20 min AMRAP
25 Mountain Climbers (L+R=1)
20 Squat Jump
15/side Single Leg RDL
10 Sit-ups
5 Inchworms (with Push-up)


TUESDAY JULY 16

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
+
FULL
For Time:
30 Air Squats
15 Sit-ups
15 Burpee Box Jump Overs (30/24)
Rest 2 min
30 Air Squats
15 Sit-ups
10 Burpee Box Jump Overs (24/20)

SCALINGS 
Burpee Box Jump Over/Burpee Box Jump/Burpee Box Step Over/Burpee Box Step-up/Burpee Over Something/Burpee


WEDNESDAY JULY 17

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
10 RDLs
10 Bentover Rows
5 Press
5 Push Press
5 Top Half Deadlift (knees to hips)
5 Bottom Half Deadlift (mid-shin to knees)
5 Deadlift
+
FULL
”CrossFit Total”
1 rep MAX Back Squat
1 rep MAX Press
1 rep MAX Deadlift

SCALINGS 
If you do not have a barbell to do this with all movements can be done with a set of DBs or KBs but done like the bodyweight version of the workout.

If you do not want to max these out all on the same day spread them out through the week and still log your total, but make sure to put in your notes what day you did what lift. And to put as “Scaled” on SugarWOD.

BODYWEIGHT
AMRAP in 4 min - Air Squats
2 min Rest
AMRAP in 4 min - Push-ups
2 min Rest
AMRAP in 4 min - Sit-ups


THURSDAY JULY 18

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
+
FULL

6 Rounds
20 Walking Lunges
10 Toes to Bar
10 Burpees

SCALINGS
Walking Lunges/Alternating Step-ups
T2B/Hanging Knee Raises/V-Snaps/Sit-ups


FRIDAY JULY 19

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

4-6 sets
5 Combo Raises
10 Curls
**rest as needed between rounds
***can increase weight if you like or leave it the same
+
Booty Burn
3-6 Rounds
16 Alternating Jump Lunge
8 Squat Jump
+
HardCore Abs
6-10 Rounds
20s Plank
20s AMRAP Alternating Crossover V-Snaps
20s Rest


SATURDAY JULY 20

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
+
STRENGTH
6 sets
Front Squat, 3 reps
---------------------
10 min EMOM
6-10 Goblet Squat
+
FULL
15-12-9
Row cals
Push-ups
Devil’s Press (50/35)

SCALINGS
Row/AirBike/Burpees
Devil Press/Burpee + Ground to Overhead

BODYWEIGHT
15-12-9
Squat Burpee
Push-up
Sit-through (L+R=1)


SUNDAY JULY 21

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
+
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

0:00-4:00 (In 4min)
Run 400m
AMRAP Clean and Jerk (135/95) in time remaining
Rest 4:00-7:00 (3min)
7:00-13:00 (In 6min)
Run 800m
AMRAP Power Snatch (115/85) in time remaining
Rest 13:00-16:00(3min)
16:00-26:00 (In 10min)
Run 1600m
AMRAP Thrusters (95/65) in time remaining

*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 500m-100m-2000m/AirBike 1250m-2500m-5000m
Barbell movements can all be done with DB or KB if needed. Scale the run accordingly so that you end up with roughly 2 mins of barbell cycling each round

BODYWEIGHT
0:00-4:00 (In 4min)
Run 400m
AMRAP Push-ups in time remaining
Rest 4:00-7:00 (3min)
7:00-13:00 (In 6min)
Run 800m
AMRAP Sit-ups in time remaining
Rest 13:00-16:00(3min)
16:00-26:00 (In 10min)
Run 1600m
AMRAP Squats in time remaining

*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