July 22 - 28, 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 22

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 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
Build to heavy:
Hang Snatch, 3 rep
+
FULL
11-9-7-5-3-1
Hang Squat Snatch (95/65)
Bar Muscle-up

SCALINGS
Hang Squat Snatch/Hang Power Snatch/Hang Squat Clean/Hang Power Clean/DB or KB Snatch, reps per arm
Bar Muscle-up/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row

BODYWEIGHT
6 Rounds
6 Inchworm with Push-up
9 Burpees


TUESDAY JULY 23

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
+
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
+
STRENGTH
Build to heavy:
Deadlift, 4 reps
---------------------
6 sets
DB or KB Deadlift, 8 reps, across
+
FULL
10 Rounds
12 KB Swings (53/35)
9 Push-ups
6 Burpees

SCALINGS 
KB Swing/20 DB Hang Power Snatch/12 KB Snatch (6 per arm)

BODYWEIGHT
10 Rounds
12 Mountain Climbers (L+R=1)
9 Push-ups
6 Burpees


WEDNESDAY JULY 24

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 Press
5 Push Press
5 Front Squat
5 Squat Cleans
5 Thrusters
5 Overhead Squat
+
FULL
For Time:
9 Overhead Squats
7 Front Squats
5 Thrusters
21 Chest to Bars
7 Overhead Squats
5 Front Squats
3 Thrusters
15 Chest to Bars
5 Overhead Squats
3 Front Squats
1 Thrusters
9 Chest to Bars
@155/105

*you should be able to at least do each barbell movement unbroken, scale accordingly

SCALINGS 
For the barbell movements you can scale to any of the following 3
Overhead Squat/Front Squat/Thruster/Back Squat/DB or KB Overhead Squat/DB or KB Goblet Squat/DB or KB Squat/DB or KB Thruster
C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row

BODYWEIGHT
For Time:
11 Squat Jumps
10 Air Squats
21 Sit-through (L+R=1)
8 Squat Jumps
7 Air Squats
15 Sit throughs (L+R=1)
5 Squat Jumps
4 Air Squats
9 Sit throughs (L+R=1)


THURSDAY JULY 25

WARM-UP
10 Hinges
10 Squats
3 Squat to Stands
3 Inchworms (with a push-up)
10 Scap Pull-ups
10 Kip Swings
10 Push-ups
+
WITH BARBELL, DBs, or KB
5 RDLs
5 Bentover Row
+
STRENGTH
5 sets
Bentover Row, 5 reps, across
---------------------
5 sets
Single Arm Row, 5 reps, across
+
FULL

CF.COM17/07
5 Rounds
1min Handstand Hold
21 Toes to Bar

SCALINGS
Handstand Hold/Handstand Hold off of Chair/Plank
T2B/Hanging Knee Raises/V-Snaps

BODYWEIGHT
5 Rounds
1min Handstand Hold
21 Sit-ups


FRIDAY JULY 26

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
3 Bench Press
5 Curl to Press
**rest as needed between rounds
***can increase weight if you like or leave it the same
+
Booty Burn
6-8 sets
20 KB Swings (53/35)
20 Walking Lunges
*KB Swings should be done Unbroken most sets
+
HardCore Abs
6-10 Rounds
20s AMRAP Alternating Crossover V-Snaps
20s AMRAP Goblet Squats (53/35)
20s Rest


SATURDAY JULY 27

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
4 sets
Back Squat, 2 reps, across
---------------------
8 sets
DB Squat, 4 reps, across
+
FULL
In 4 min
100 Double Unders
25 Wallball (20/14)
AMRAP Row Cals in time remaining
Rest 2 min
x 3 Rounds

SCALINGS
DU/Single Skip
Wallballs/Light Thrusters
Row/AirBike/Burpees

BODYWEIGHT
In 4 min
100 Jumping Jacks
25 Squat Jumps
AMRAP Burpees in time remaining
Rest 2 min
x 3 Rounds


SUNDAY JULY 28

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
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 Thruster (95/65) 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 Clean and Jerk (135/95) in time remaining

*Keep track of reps and sets of each movement as we will be repeating similar workouts 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 Squats 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 Push-ups 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