Mar 18 - 24, 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 18

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 can hold 6 then start adding weight - hold DB between feet). 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/Arm Single DB Overhead Walking Lunges
20 DB Push Press
20cal Row
15/Arm Single DB Overhead Walking Lunges
15 DB Push Press
30cal Row
10/Arm Single DB Overhead Walking Lunges
10 DB Push Press

@50#/35#
---------------------
SCALINGS
Row/cal AirBike/Cardio (0:45/1:30/2:00)
Overhead Lunge/Front Rack Lunge/Suitcase Lunge
Push Press/KB/Barbell
--------------------
BODYWEIGHT
2 Rounds For Time:
10 Burpees
40 Overhead Lunges
20 Push-ups
20 Burpees
30 Overhead Lunges
15 Push-ups
30 Burpees
20 Overhead Lunges
10 Push-ups

*Overhead Lunges - Hold something overhead (bag, book) using both hands here as it will likely be an odd object. Then your 40 Lunges to start the workout means you will do 20 per leg.


TUESDAY MAR 19

STRENGTH
Back Squat
6-4-4-2-2 reps, build
---------------------
5min EMOM
10-15 DB Squats
+
FULL
AMRAP in 11 min
3 Power Snatch (185/125)
7 Bar Facing Burpees
3 Front Squats (185/125)
---------------------
SCALINGS
Power Snatch/3per arm DB or KB Snatch/Power Clean
Bar Facing Burpees/Burpee Over Something
Front Squats/Goblet Squat/Back Squat
--------------------
BODYWEIGHT
AMRAP in 11 min
5 Inchworms
7 Burpees Over Something
9 Squats


WEDNESDAY MAR 20

FULL
For Time:
1500m Row
-THEN-
6 Rounds
30 Walking Lunges
15 Toes to Bar
8 Deadlifts (185/125)
7 Burpees Over Bar
-THEN-
1500m Row
--------------------
SCALINGS
Row/3750m AirBike/Run 1200m/6min Cardio
Lunges/Step-ups
T2B/V-Snaps/Sit-ups
Deadlift/DB or KB
Burpee Over Bar/Burpee Over Something
--------------------
BODYWEIGHT
For Time:
3 Rounds
50 Squats
20 Sit-ups
-THEN-
6 Rounds
30 Walking Lunges
15 Sit-ups
8 Plank Hip Touches (L+R=1)
7 Burpees Over Something
-THEN-
3 Rounds
50 Squats
20 Sit-ups


THURSDAY MAR 121

STRENGTH
Build to heavy
Deadlift, 9 reps
---------------------
2 sets
DB Deadlift, 18 reps, across
+
FULL
15-12-9-6-3
Cal Row
Devil Press (50/35)
--------------------
SCALINGS
Row/AirBike/200mRun for 15-12-9 and 100mRun for 6-3
Devil Press/Burpee + Ground to Overhead
--------------------
BODYWEIGHT
15-12-9-6-3
Squat Tuck Jump
Burpee

Squat Tuck Jump - Combine Squat Jump and Tuck Jump into one movement, Squating down then jumping in the air and pulling your knees up.


FRIDAY MAR 8

GunShow
5 sets
8 Press
8 Bentover Supinated Row (palm faces up)
*rest as needed
+
BootyBurn
2-4 Rounds
30s Wallsit
10 Goblet Squat (50/35)
10 light Thrusters(65/55) or Wallball (20/14)
Rest 2-3 min
+
HardCore Abs
Max Hollow Hold
Rest 2 min
Max Plank
Rest 2 min
Max Sit-ups in 2 min
Rest 5 min
REPEAT


SATURDAY MAR 16

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
24-12-6
Wallball (20/14)
Alternating DB Snatch (50/35)
Rest 2min
REPEAT
---------------------
SCALINGS
Wallball/DB, KB, or Barbell for light Thruster
Alt. DB Snatch/Barbell light Hang Power Snatch/KB Snatch - half per arm
--------------------
BODYWEIGHT
24-12-6
Jump to Target
Plank Rotations (L+R=1)
Rest 2 min
REPEAT


SUNDAY MAR 17

FULL
For Time:
2 Rounds
30 Burpees
60 Double Unders
-THEN-
3 Rounds
20 Alternating Jump Lunges
20 Push-ups
20 Toes to Bar or V-Snaps
-THEN-
30 Front Squats (135/95)
30 Shoulder to Overhead (135/95)
60 Deadlifts (135/95)
-THEN-
3 Rounds
20 Alternating Jump Lunges
20 Push-ups
20 Toes to Bar or V-Snaps
-THEN-
2 Rounds
30 Burpees
60 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
DU/Single Skips
Alt. Jump Lunges/Lunges/Step-ups
T2B or V-Snaps/Sit-ups
Front Squat/Goblet Squat
S2OH/DB or KB
Deadlift/DB or KB
--------------------
BODYWEIGHT
For Time:
2 Rounds
30 Burpees
60 Jumping Jacks
-THEN-
3 Rounds
20 Alternating Jump Lunges
20 Push-ups
20 V-Snaps
-THEN-
30 Squat Jump
30 Reverse Push-up
60 Mountain Climbers (L+R=1)
-THEN-
3 Rounds
20 Alternating Jump Lunges
20 Push-ups
20 V-Snaps
-THEN-
2 Rounds
30 Burpees
60 Jumping Jacks

Synergy Garage