June 3 - 9, 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 3

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 April 13 if you did it then
---------------------
10 min EMOM
10-15 Goblet Squats
+
FULL

For Time:
50 DB Box Step Overs (50/35 and 24/20)
30 Devil Press (50/35)
20 Burpee Box Jump Overs (24/20)

SCALINGS
DB Box Step Overs/Use KB/Suitcase Lunge
Devil Press/Burpee + Ground to Overhead
Burpee Box Jump Overs/Burpee Box Jump/Burpee Box Step Over/Burpee Box Step-up

BODYWEIGHT
For Time:
50 Step Back Lunges
40 Squat Jumps
30 Push-ups
20 Burpee Overs


TUESDAY JUNE 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 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
+
STRENGTH

Build to heavy
Clean and Jerk
+
FULL
7 Rounds
10 Toes to Bar
7-6-5-4-3-2-1
Shoulder to Overhead (from floor, increase weight each round)
Men - 135(7)/155(6)/185(5)/205(4)/225(3)/245(2)/275(1)
Women - 95(7)/105(6)/125(5)/145(4)/155(3)/1655(2)/1855(1)

SCALINGS
T2B/V-Snaps
S2OH - you can use your heavy Clean and Jerk number and go percentages off of that as well:
45%(7)/50%(6)/60%(5)/65%(4)/75%(3)/80%(2)/90%+(1)
If you only have one set of DBs or KBs then do 7 reps of Shoulder to Overhead each round

BODYWEIGHT
7 Rounds
10 V-Snaps
4 Tuck Jumps
8 Push-ups


WEDNESDAY JUNE 5

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
+
FULL

2 Rounds
60 cal Row
50’ Handstand Walk
200 Double Unders
50’ Handstand Walk
30 Burpees

SCALINGS
Row/50cal AirBike/600m Run
Handstand Walk/4 Conans/4 Wallwalks/40 Sea-Saw Press
DU/Single Skips/Jumping Jacks

BODYWEIGHT
2 Rounds
50 Burpees
50’ Handstand Walk
50 Jumping Jacks
50 Mountain Climbers (L+R=1)


THURSDAY JUNE 6

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 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
5 Overhead Squats
5 Squat Snatch
+
STRENGTH

Build to heavy:
1 Squat Snatch + 2 Overhead Squat + 1 Squat Snatch (drop and reset for this last Snatch)
+
FULL
AMRAP in 20 min
10 Bar Muscle-ups
10 Overhead Squats (135/95)
20 Pistols

*one to two sets on the OHS (scale accordingly)

SCALINGS
Bar Muscle-up/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
OHS/Front Squat/Double KB or DB Front Squat/Goblet Squat
Pistols/Assisted Pistols/Pistols on top of a box/Step-ups/Lunges

BODYWEIGHT
AMRAP in 20 min
10 Sit-Throughs (L+R=1)
5 Inchworms (with Push-up)
20 Pistols


FRIDAY JUNE 7

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

6-10 Rounds
3 Press
6 Bentover Row
*rest as needed between rounds
**can increase weight if you like or leave it the same
+
HardCore Burn
6-10 Rounds
20s Plank
20s AMRAP Goblet Squat (53/35)
20s Rest


SATURDAY JUNE 8

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, 1 rep @90-95% of 1RM
---------------------
8 sets
DB Deadlift, 4 reps, across
+
FULL
3 Rounds
30 Walking Lunges
10 Ring Dips
20 Sit-ups

SCALINGS
Ring Dips/Bar Dips/Bench Dips


SUNDAY JUNE 9

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 4 min
Run 400m
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 500m/AirBike 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
3 Rounds
In 4 min
Run 400m
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