June 10 - 16, 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 JUNE 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 Press
5 Push Press
5 Push Jerk
5 Split Jerk
5 Clean and Jerks
+
STRENGTH

Build to heavy:
1 Squat Clean + 1 Front Squat + 1 Jerk
+
FULL
3 Rounds
400m Run
20 KB Swings (53/35)
10 Goblet Squats (53/35)
5 Left KB Push Press (53/35)
5 R KB Push Press (53/35)

SCALINGS
Run/Row 500m/Airbike 1250m
KB Swings/DB or Barbell Hang Snatch
Goblet Squat/Front Squat
KB Push Press/DB or Barbell

BODYWEIGHT
3 Rounds
40 Mountain Climbers (L+R=1)
20 Air Squats
10 Plank Hip Touches (L+R=1)
10 Push-ups


TUESDAY JUNE 11

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 Rows
5 Top Half Deadlift
5 Bottom Half Deadlift
5 Deadlift
+
STRENGTH

Every 2 min for 5 Rounds
4 Deadlifts, 1 rep every 10s

*use the same weight for all 4 deadlifts in each round. Increase weight from round to round if you wish
*reps at 0:00, 0:10, 0:20, 0:30. Then rest the remainder of the 2 minutes
---------------------
10 min EMOM
5 DB Deadlifts
+
FULL
7-6-5-4-3-2-1-2-3-4-5-6-7 reps of:
Bar Facing Burpees
Deadlift (225/155)

SCALINGS
Bar Facing Burpee/Burpee Over Something
Deadlift/DB or KB

BODYWEIGHT
7-6-5-4-3-2-1-2-3-4-5-6-7 reps of:
Burpee Over
Floor Wipers (L+R=1)


WEDNESDAY JUNE 12

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 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
500m Row
5 Ring Muscle-ups
10 Power Snatches (135/95)
5 Ring Muscle-ups
500m Row
Rest 3 minutes between rounds

*score total time including rests

SCALINGS
Row/Run 400m/Airbike 1250m
Ring Muscle-up/Bar Muscle-up/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
Snatch/20 DB or KB Power Snatch

BODYWEIGHT
3 Rounds
50 Lunges
25 Squats
15 Squat Jumps
10 Push-ups
10 Dips
Rest 3 minutes between rounds

*score total time including rests


THURSDAY JUNE 13

WARM-UP
10 Hinges
10 Squats
5 Squat Jumps
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
+
STRENGTH
Back Squat
5-4-3-2-1 reps, build
-THEN-
MAX Reps at the weight you used for your set of 5

*increase weight on at least one set from May 27 if you did it then
---------------------
10 min EMOM
10-15 Goblet Squats
+
FULL

For Time:
50 cal Row
40 Wallballs (20/14)
30 Alternating DB Snatch (50/35)
40 Wallballs (20/14)
50 cal Row

SCALINGS
Row/30cal AirBike/600m Run/3min Cardio
Wallballs/Light Thrusters
DB Snatch/KB Snatch/light Barbell Power Snatch

BODYWEIGHT
For Time:
50 Mountain Climbers (L+R=1)
40 Tuck Jumps
30 Plank Rotations (L+R=1)
40 Tuck Jumps
50 Mountain Climbers (L+R=1)


FRIDAY JUNE 14

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 Rounds
5 Bench Press
10 Bicep Curls
*rest as needed between rounds
**can increase weight if you like or leave it the same
+
Booty Burn
5-8 Rounds
10 Left RDL
10 Right RDL
5 Squat Jumps
+
HardCore Abs
EMOM for 10min
1st - 45s Plank
2nd - 30s AMRAP Toes to Bar


SATURDAY JUNE 15

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
Build to heavy
Overhead Squat, 3 reps
+
FULL
In 5 min
100 Double Unders
Then in time remaining AMRAP:
12 Overhead Squat (115/85)
6 Burpee Box Jump Overs (30/24)
Rest 5 min
x3 Rounds

*start over each round

SCALINGS
DU/Single Skips
OHS/Front Squat/Double KB or DB Front Squat/Goblet Squat
Burpee Box Jump Overs/Burpee Box Jump/Burpee Box Step Over/Burpee Box Step-up

BODYWEIGHT
In 5 min
50 Jumping Jacks
Then in time remaining AMRAP:
12 Sit-Throughs (L+R=1)
6 Burpee Overs
12 Air Squats
Rest 5 min
x3 Rounds

*start over each round


SUNDAY JUNE 16

WARM-UP
WITH BARBELL, DBs, or KB
10 RDLs
10 Bentover Row
5 Muscle Cleans
5 Hang Power Clean
5 Power Clean
5 Press
5 Push Press
5 Push Jerk
5 Split Jerk
5 Clean and Jerk
5 Front Squat
5 Thrusters
+
WITH BARBELL in Snatch Grip
5 Muscle Snatch
5 Behind the Neck Press
5 Behind the Neck Push Press
5 Hang Power Snatch
5 Power Snatch
+
WITHOUT BARBELL
3 Inchworms with Push-up
10/side In Downward dog march heels into floor, alternating sides
10 Scap Pull-ups
10 Kip Swings
+
FULL
3 Rounds
In 7 min
Run 800m
AMRAP in time remaining of:
1st - Clean and Jerk (135/95) - Power Clean and Push Jerk acceptable
2nd - Power Snatch (115/85)
3rd - Thruster (95/65)
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
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
3 Rounds
In 7 min
Run 800m
AMRAP in time remaining of:
1st - Push-ups
2nd - Sit-ups
3rd - Squats

*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