Mar 11 - 17, 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 MAR 11

STRENGTH
EMOM for 10 min
1-6 Strict C2B
---------------------
SCALINGS
C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row

*Pick a number of reps that you can complete on each of the 10 rounds. If you keep that number through all 10 rounds next time you can increase the reps. If you do not keep that number all the way through then you attempt that number the next time again
+
FULL

For Time:
10cal Row
20 Toes to Bar
20 Bench Press @Bodyweight
20cal Row
15 Toes to Bar
15 Bench Press @Bodyweight
30cal Row
10 Toes to Bar
10 Bench Press @Bodyweight
---------------------
SCALINGS
Row/cal AirBike/Cardio (0:45/1:30/2:00)
T2B/V-Snaps/Sit-ups
Bench Press/DB/KB/Floor Press
--------------------
BODYWEIGHT
2 Rounds For Time:
10 Burpees
20 V-Snaps
20 Push-ups
20 Burpees
15 V-Snaps
15 Push-ups
30 Burpees
10 V-Snaps
10 Push-ups


TUESDAY MAR 12

STRENGTH
EMOM for 10 min
1-10 Push-ups

*Pick a number of reps that you can complete on each of the 10 rounds. If you keep that number through all 10 rounds next time you can increase the reps. If you do not keep that number all the way through then you attempt that number the next time again
+
FULL
7 min AMRAP
DB Burpee Box Step-overs (50#/35#|24”/20”)
---------------------
SCALINGS
DB Burpee Box Step Over/DB Burpee Step Over Something/Burpee Box Jump Over(NO WEIGHT)
--------------------
BODYWEIGHT
7 min AMRAP
Squat Burpee


WEDNESDAY MAR 13

FULL
For Time:
1500m Row
50 Overhead Squat (135/95)
25 Burpee Over Bar
50 Chest to Bar
1500m Row
--------------------
SCALINGS
Row/3750m AirBike/Run 1200m/6min Cardio
OHS/Front Squat
Burpee Over Bar/Burpee Over Something
C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
--------------------
BODYWEIGHT
3 Rounds
30 Mountain Climbers (L+R=1)
20 Squats
10 Burpee Over Something
20 Floor Wipers (L+R=1)
30 Plank Hip Touches (L+R=1)


THURSDAY MAR 14

STRENGTH
2 sets
Deadlift, 8 reps, across
---------------------
4 sets
DB Deadlift, 16 reps, across
+
FULL
EMOM for 21 min
1st - 40s Burpees
2nd - 40s Wallballs
3rd - 40s Sit-ups

*Establish reps in the first 40s of each movement. Once through the first round you will then use those reps for each movement in the remainder of the rounds
--------------------
SCALINGS
Wallballs/Light Thrusters
--------------------
BODYWEIGHT
EMOM for 21 min
1st - 40s Burpees
2nd - 40s Squats
3rd - 40s Sit-ups

*Establish reps in the first 40s of each movement. Once through the first round you will then use those reps for each movement in the remainder of the rounds


FRIDAY MAR 15

GunShow
3-6 Sets
10 Combo Raises
5 Curl to Press
5 Press
*Rest as needed between sets
+
BootyBurn
3-6 Sets
10 R Glute Bridge
10 L Glute Bridge
10 Alternating Jump Lunges
*Rest as needed between sets
+
HardCore Abs
Accumulate
4 min Plank
2 min Left Side Plank
2 min Right Side Plank


SATURDAY MAR 16

STRENGTH
Front Squat
7-5-5-3-3 reps, build
---------------------
5min EMOM
10-15 Goblet Squats
+
FULL
AMRAP in 20 min
9 Box Jump Overs (30/24)
7 Thrusters (95/65)
5 Ring Muscle-ups
---------------------
SCALINGS
Box Jump Over/Box Jump/Box Step Overs
Thrusters/DB/KB
MU/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
--------------------
BODYWEIGHT
AMRAP in 20 min
9 Tuck Jumps
7 Squat Jump
5 Plank Rotations (L+R=1)


SUNDAY MAR 17

FULL
For Time:
50 cal Row
150 Double Unders
-THEN-
21-15-9
Squat Cleans (155/105)
Shoulder to Overhead (155/105)
-THEN-
25 Handstand Push-ups
25 Ring Muscle-ups
50 Pistols
-THEN-
21-15-9
Squat Cleans (155/105)
Shoulder to Overhead (155/105)
-THEN-
50 cal Row
150 Double Unders

*This will take quite some time. You can set a timer (no more than 1hr) and work through as much as possible. Or scale the numbers down slightly if needed.
*Max time for Row is 6 min
*For Double Unders you can give yourself up to 10 attempts and if you are not close to finishing then, you should either finish the remaining reps with single skips or move on to the next piece.
*The Barbell movements you should be able do quick singles (1 every 10s, or less) on the Squat Cleans, and the S2OH you should be bale to do each round in 3 or less sets.
*You should be able to do multiple reps of the gymnastics movements. If you are having to do singles do half the reps.
--------------------
SCALINGS
Row/AirBike 50cal/Run 1000m/5min Cardio
DU/Single Skips
Squat Clean/Power Clean/Front Squat/DB/KB
S2OH/DB/KB
HSPU/HSPU off box or chair/Push Press
MU/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
Pistols/Assisted Pistol/Step-ups/Lunges
--------------------
BODYWEIGHT
For Time:
50 Burpees
150 Jumping Jacks
-THEN-
21-15-9
Squat Jump
Push-up
-THEN-
25 Handstand Push-up
25 Sit-throughs
50 Pistols/Lunges
-THEN-
21-15-9
Squat Jump
Push-up
-THEN-
50 Burpees
150 Jumping Jacks

Synergy Garage