June 17 - 23, 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 17

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
Front 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 June 3 if you did it then
---------------------
10 min EMOM
10-15 Goblet Squats
+
FULL
12 min AMRAP
Front Rack Lunges (135/95)
Toes to Bar
Shoulder to Overhead (135/95)
2-4-6-8-10.....reps
Rest 6 min
REPEAT

SCALINGS
Front Rack Lunges/DB/KB/Suitcase Carry Lunges
T2B/Knee Raises/V-Snaps/Sit-ups
S2OH/DB/KB

BODYWEIGHT
12 min AMRAP
Lunges (L+R=1)
Sit-ups
Push-ups
5-10-15-20....reps
Rest 6 min
REPEAT


TUESDAY JUNE 18

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
+
STRENGTH

5 sets
1 Arm Row, 5 reps
---------------------
5 sets
Bentover Row, 5 reps
+
FULL
For Time:
Row 1000m
40 Alternating DB Snatch (50/35)
Row 500m
40 Alternating DB Snatch (50/35)
Row 1000m

SCALINGS 
Row/Run 800m/2500m Airbike/4min Cardio
Row/Run 400m/1250m Airbike/2min Cardio
DB Snatch/KB Snatch/Plate Ground to Overhead

BODYWEIGHT
2 Rounds
30 Mountain Climbers
20 Burpees
40 Plank Hip Touches (L+R=1)
30 Mountain Climbers
20 Burpees
40 Plank Rotations (L+R=1)
30 Mountain Climbers
20 Burpees


WEDNESDAY JUNE 19

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
5 Rounds For Time:
10 Deadlifts (135/95)
10 Burpees Over Bar
5 Snatches (135/95)
10 Burpees Over Bar
Rest 2 min

SCALINGS 
Deadlift/DB/KB
Burpees Over Bar/Burpee Over Impliment
Snatch/KB or DB(5/arm)

BODYWEIGHT
5 Rounds For Time:
10 Floor Wipers (L+R=1)
10 Burpees
5 Inchworms
10 Burpees
Rest 2 min


THURSDAY JUNE 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.
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:
3 Clean + 1 Jerk
+
FULL

15min AMRAP
10 Squat
10 Sit-up
10 Overhead Lunge 
10 Russian Twist (L+R=1)
10 Wallball/Thrusters
*do entire workout holding a Wallball (20#/14#) or something of the same weight
*if the Wallball (or like weighted object) is set down or dropped there is a penalty of 5 Burpees

SCALINGS
Wallball -> Use anything that is of a close weight to the Wallball you would be using


FRIDAY JUNE 21

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 Rounds
5 Barbell Bicep Curls
AMRAP Press (using weight from Bicep Curls)
*rest as needed between rounds
**can increase weight if you like or leave it the same
+
Booty Burn
5-8 Rounds
10 Alternating Pistols
5 Squat Jumps
+
HardCore Abs
6-10 Rounds
20s Plank
20s KB Swing (53/35)
20s Rest


SATURDAY JUNE 22

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 RDLs
5 Bentover Rows
5 Top Half Deadlift
5 Bottom Half Deadlift
5 Deadlift
+
STRENGTH
4 sets
Deadlift, 4 reps, across
---------------------
8 sets
DB Deadlift, 8 reps, across
+
FULL
3 Rounds
48 Double Unders
24 cal Row
12 Dips
6 Burpee Box Jumps (24/20")

SCALINGS
DU/Single Skips
Row/24cal Airbike/1:30 cardio
Dips/Bench Dips
Burpee Box Jump/Burpee Step-up

BODYWEIGHT
3 Rounds
48 Jumping Jacks
24 Mountain Climbers (L+R=1)
12 Triangle Push-ups
6 Burpees


SUNDAY JUNE 23

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 10 min
Run 1600m
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 2000m/AirBike 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
3 Rounds
In 10 min
Run 1600m
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