July 29 - Aug 4, 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 29

WARM-UP
10 Hinges
10 Squats
3 Squat to Stands
3 Inchworms (with a push-up)
10 Scap Pull-ups
10 Kip Swings
+
STRENGTH
4 sets
Deadlift, 4 reps, across
---------------------
8 sets
DB Deadlift, 8 reps, across
+
FULL
6 Rounds
12 Devil Press (50/35)
48 Double Unders

SCALINGS
Devil Press/Burpee + Ground to Overhead
DU/Single Skips

BODYWEIGHT
6 Rounds
12 Squat Burpees
48 Jumping Jacks


TUESDAY JULY 30

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:
Clean + Hang Clean
*Power or Full
+
FULL
40-20-10
Box Jumps (24/20)
Hang Clean (115/85)
Alternating DB Snatch (50/35)

SCALINGS 
Box Jump/ Box Step-up
Hang Clean/DB or KB
Alt. DB Power Snatch/KB split equally per arm each round/Light Hang Power Snatch with barbell

BODYWEIGHT
40-20-10
Tuck Jump
Alternating Jump Lunges
Plank Rotations (L+R=1)


WEDNESDAY JULY 31

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
For Time:
9 Deadlift
7 Squat Cleans
5 Squat Snatch
21 Chest to Bar
7 Deadlift
5 Squat Cleans
3 Squat Snatch
15 Bar Muscle-ups
5 Deadlift
3 Squat Cleans
1 Squat Snatch
9 Ring Muscle-ups
@155/105

*Deadlift should be unbroken and Cleans and Snatch should be steady singles, possibly some touch and go

SCALINGS 
Pick 1-3 of the following if you need to replace any of the gymnastics movements. Start with the easy one and work your way to the harder one.
Ring Muscle-up/Bar Muscle-up/Strict C2B/Strict Pull-up/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row

BODYWEIGHT
For Time:
11 Sit-through (L+R=1)
10 Push-ups
21 Squat Burpee
8 Sit throughs (L+R=1)
7 Push-ups
15 Squat Burpees
5 Sit throughs (L+R=1)
4 Push-ups
9 Squat Burpees


THURSDAY AUG 1

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
5 Muscle Cleans
5 Hang Power Cleans
5 Power Cleans
5 Front Squat
5 Squat Cleans
5 Squat Clean to Thrusters (Cluster)
+
STRENGTH
4 sets
Front Squat, 2 reps, across
---------------------
8 sets
Goblet Squat, 4 reps, across
+
FULL

16 min AMRAP
500m Row
3 Clusters (135/95)
10 Toes to Bar

SCALINGS
Row/AB 1250m/Run 400m
Cluster (Clean to Thruster)/DB or KB/Clean/Thruster
T2B/Hanging Knee Raises/V-Snaps/Sit-ups

BODYWEIGHT
16 min AMRAP
30 Mountain Climbers (L+R=1)
20 Air Squats
10 Burpees
10 Sit-ups


FRIDAY AUG 2

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

6min EMOM
3 Press, building
Rest 1min
6min EMOM
6 Barbell Curls, building
+
Booty Burn
3-6 Rounds
10 L RDL
10 R RDL
30 Squats
+
HardCore Abs
6-10 Rounds
20s Plank
20s Rest
20s Side Plank
20s Side Plank
20s Rest


SATURDAY AUG 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.
3 Inchworms (with a push-up)
10 Scap Pull-ups
10 Kip Swings
10 Squat Jumps
10 Push-ups
+
STRENGTH
4 sets
Bentover Row, 4 reps, across
---------------------
4 sets
Single Arm Row, 4 reps, across
+
FULL
4 Rounds
Row 250m
10 Bench Press (155/105)
20 KB Swing (53/35)
Rest 2 min between rounds
*score each round separately

SCALINGS
Row/AirBike 625m/Run 200
Bench Press/DB or KB/Push-ups
KB Swing/DB Hang Power Snatch (split equally each round)/KB Snatch (split equally each round

BODYWEIGHT
4 Rounds
25 Squat Jumps
10 Push-ups
20 Plank Hip Touches (L+R=1)
Rest 2 min between rounds
*score each round separately


SUNDAY AUG 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 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

0:00-10:00 (In 10min)
Run 1600m
AMRAP Clean and Jerk (135/95) in time remaining
Rest 10:00-13:00 (3min)
13:00-19:00 (In 6min)
Run 800m
AMRAP Power Snatch (115/85) in time remaining
Rest 19:00-22:00(3min)
22:00-26:00 (In 4min)
Run 400m
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 2000m-1000m-500m/AirBike 5000m-2500m-1250m
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
0:00-10:00 (In 10min)
Run 1600m
AMRAP Push-ups in time remaining
Rest 10:00-13:00 (3min)
13:00-19:00 (In 6min)
Run 800m
AMRAP Sit-ups in time remaining
Rest 19:00-22:00(3min)
22:00-26:00 (In 4min)
Run 400m
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