July 8 - 14, 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 8

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 Press
5 Push Press
5 Push Jerk
5 Split Jerk
+
STRENGTH
6 sets
Jerk, 1 rep, weight across
---------------------
EMOM for 10 min
6-10 DB Shoulder to Overhead, weight across
+
FULL
For Time:
30 Toes to Bar
60’ Handstand Walk
15 Bar Muscle-ups
60’ Handstand Walk
30 Toes to Bar

SCALINGS
T2B/Hanging Knee Raises/Sit-ups
Handstand Walk/6 Conans/6 Wallwalks/60 Sea-Saw Press
Bar Muscle-up/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row

BODYWEIGHT
For Time:
30 V-Snaps
60’ Handstand Walk
15 Sit-throughs (L+R=1)
60’ Handstand Walk
30 V-Snaps


TUESDAY JULY 9

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 Top Half Deadlift (knees to hips)
5 Bottom Half Deadlift (mid-shin to knees)
5 Deadlift
+
STRENGTH

5 sets
Deadlift, 2 reps, weight across
---------------------
10 sets
DB Deadlift, 4 reps, weight across
+
FULL
6 Rounds
6 Deadlift (315/225)
9 Box Jump Overs (24/20)
12 Wallball (20/14)

SCALINGS 
Deadlift/DB or KB
Box Jump Over/Box Jump/Box Step Over/Box Step-up
Wallball/Light Thruster with DB, KB, or Barbell

BODYWEIGHT
6 Rounds
12 Plank Hip Touch (L+R=1)
6 Tuck Jump
12 Squat Jump


WEDNESDAY JULY 10

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 Squat Cleans
+
FULL
Row 2000m
-THEN-
8 Rounds
2 Clean (185/125)
4 Front Squat (185/125)
6 Bar Facing Burpees

*Clean can be power or full. You can also do your last clean as a Squat Clean and count it as your second Clean and first Front Squat

SCALINGS 
Clean/DB or KB
Front Squat/Goblet Squat
Bar Facing Burpees/Burpee Over Bar/Burpee

BODYWEIGHT
2 Rounds
40 Air Squats
20 Burpees
40 Mountain Climbers (L+R=1)
-THEN-
8 Rounds
16 Sit-ups
8 Burpees
16 Air Squats


THURSDAY JULY 11

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
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
Snatch, 1 rep, weight across
+
FULL

3 Rounds
100 Double Unders
10 Overhead Squat
10 Ground to Overhead
Rest 3 min between rounds
Round 1 @115/85
Round 2 @135/95
Round 3 @155/105

SCALINGS
DU/Single Skips
Overhead Squat/Front Squat/Goblet Squat
Ground to Overhead - can be a Clean and Jerk or a Snatch/10 DB Snatch per arm/10 Double DB Snatch/10 DB Clean and Jerk

BODYWEIGHT
3 Rounds
50 Jumping Jacks
20 Air Squats
20 Push-ups
Rest 3 min between rounds


FRIDAY JULY 12

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
5 Bench Press
AMRAP Bentover Row (using same weight as Bench Press)
**rest as needed between rounds
***can increase weight if you like or leave it the same
+
Booty Burn
3-6 Rounds
5 Left Pistol
10 Left RDL
5 Right Pistol
10 Right RDL
+
HardCore Abs
6-10 Rounds
20s Hollow Rock
20s Plank
20s Rest


SATURDAY JULY 13

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
Back Squat, 3 reps
---------------------
10 min EMOM
6-10 DB Squat
+
FULL
9 min AMRAP
3 Thrusters (135/95)
6 Burpee Over Bar
9 Chest to Bar

SCALINGS
Thrusters/DB or KB
Burpee Over Bar/Burpee Over Something
C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row

BODYWEIGHT
9min AMRAP
3 Squat Jump
6 Burpees
9 Plank Rotations (L+R=1)


SUNDAY JULY 14

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 10 min
Run 1600m
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 2000m/AirBike 500m
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 10 min
Run 1600m
AMRAP in time remaining of:
1st - Squat Jumps
2nd - Alternating Pistol/Lunge
3rd - Handstand Push-up/Push-up
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.

Synergy Garage