June 24 - 30, 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 24

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
Build to heavy set of:
3 Front Squat + 6 Back Squat

*Do the 3 Front Squats then re-rack the bar and immediately set up for Back Squats and do 6 reps
---------------------
16 min EMOM
1st - 4-6 Goblet Squats
2nd - 6-8 DB Squats
+
FULL
For Time:
400m Run
40 Thrusters (95/65)
800m Run
40 Chest to Bars
400m Run

SCALINGS
Run/Row 500m and 1000m/AirBike 1250m and 2500m
Thrusters/DB or KB
C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row

BODYWEIGHT
For Time:
400m Run
40 Squat Jumps
800m Run
40 Sit throughs (L+R=1)
400m Run


TUESDAY JUNE 25

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 set of:
2 Squat Clean to Thruster
---------------------
10 min EMOM
5-10 DB Thrusters
+
FULL
7 Rounds
14 Sit-ups
7 Push-ups
28 Air Squats
7 Burpees


WEDNESDAY JUNE 26

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
+
FULL
10 min AMRAP
30cal Row
20 Chest to Bars
10 Clean and Jerks (185/125)

Rest 5min

For Time:
60cal Row
40 Pull-ups
20 Clean and Jerks (135/95)

*score each part separately

SCALINGS 
Row/AirBike 20/40cal/Run 300m/600m
C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row - with the C2B and Pull-ups, if you can pick two different scalings. Use the harder of the two in the “AMRAP” and the less difficult one in the “For Time” part
Clean and Jerks/DB or KB

BODYWEIGHT
10 min AMRAP
20 Burpees
10 Tuck Jump
5 Floor Wipers (L+R=1)

Rest 5 min

For Time:
40 Burpees
30 Tuck Jumps
20 Floor Wipers (L+R=1)

*score each part separately


THURSDAY JUNE 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 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
+
STRENGTH

Build to heavy:
1 Hang Power Snatch + 1 Power Snatch + 3 Overhead Squats
+
FULL

4 Rounds
12 Power Snatch (155/105)
6 Ring Muscle-ups
12 Handstand Push-ups

SCALINGS
Power Snatch/DB or KB 12per side
Ring Muscle-up/Bar Muscle-up/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
HSPU/HSPU off box/Push Press

BODYWEIGHT
4 Rounds
6 Plank Rotations (L+R=1)
12 V-Snaps
24 Air Squats
12 Handstand Push-up/Reverse Push-up


FRIDAY JUNE 28

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
4 Bench Press
Unbroken Strict Pull-ups or 2-4 Negative Pull-ups
*Negative Pull-ups - Jump up so chin is over the bar and then slowly lower yourself all the way down to full extention of the arms. That is 1 rep
**rest as needed between rounds
***can increase weight if you like or leave it the same
+
Booty Burn
5-8 Rounds
10 L RDL
10 R RDL
10 Alternating Pistols
+
HardCore Abs
6-10 Rounds
30s Plank
30s Goblet Squat (53/35)
30s Rest


SATURDAY JUNE 29

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
10 RDLs
10 Bentover Rows
5 Press
5 Push Press
5 Push Jerk
5 Split Jerk
+
STRENGTH
Build to heavy set of:
3 Jerks
---------------------
10 min EMOM
5-8 DB Push Press
+
FULL
12 min AMRAP
Push Press (135/95)
Burpee Box Jump Overs (24/20)
2-4-6-8-10-……

SCALINGS
Push Press/DB or KB
Burpee Box Jump Over/Burpee Box Jump/Burpee Step-over/Burpee Step-up/Burpee Over Something

BODYWEIGHT
12 min AMRAP
Push-up
Squat Burpee
2-4-6-8-10-…..


SUNDAY JUNE 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 Squat Jumps
10 Lunges
10 Push-ups
10 Scap Pull-ups
10 Kip Swings
+
FULL
3 Rounds
In 4 min
Run 400m
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 500m/AirBike 1250m
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 4 min
Run 400m
AMRAP in time remaining of:
1st - Squat Jumps
2nd - Alternating Pistol/Lunge
3rd - Handstand Push-up/Push-up

*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