Mar 25 - 31, 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 25

STRENGTH
Front Squat
6-4-4-2-2 reps, build
---------------------
5min EMOM
10-15 Goblet Squats
+
FULL

For Time:
2000m Row
20 Front Squat
20 Shoulder to Overhead
1000m Row
10 Front Squat
10 Shoulder to Overhead
@135/95
---------------------
SCALINGS
Row/AirBike (5000m/2500m)
Front Squat/Goblet Squat
S2OH/DB or KB
--------------------
BODYWEIGHT
For Time:
40 Mountain Climbers (L+R=1)
20 Burpees
40 Air Squats
20 Push-ups
20 Mountain Climbers (L+R=1)
10 Burpees
20 Air Squats
10 Push-ups


TUESDAY MAR 26

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
4 Rounds
8 Toes to Bar
32 Air Squats
8 Handstand Push-ups
---------------------
SCALINGS
T2B/Hanging Knee Raises/V-Snaps/Sit-ups
HSPU/HSPU off box or chair/Push Press


WEDNESDAY MAR 27

FULL
3 min AMRAP
12 Chest to Bar
3 Squat Cleans (185/125)
Rest 2 min
x2 - Continue from where you left off
-THEN-
Rest 5 min
-THEN-
3 min AMRAP
6 Chest to Bar
6 Squat Clean (135/95)
Rest 2 min
x2 - Continue from where you left off

*3min AMRAP (12/3). Rest 2 min. 3min AMRAP (12/3) continuing from where you left off. 5 min rest. 3 min AMRAP (6/6). Rest 2 min. 3min AMRAP (6/6) continuing from where you left off.
--------------------
SCALINGS
C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
Squat Clean/Power Clean/DB or KB/Front Squat/Goblet Squat
--------------------
BODYWEIGHT
3 min AMRAP
5 Inchworms (WITH Push-up)
5 Squat Tuck Jump
5 Plank Rotations (L+R=1)
x4 - Continue from where you left off

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


THURSDAY MAR 28

STRENGTH
2 sets
Deadlift, 9 reps, across
---------------------
4 sets
DB Deadlift, 18 reps, across
+
FULL
20 min AMRAP
23 Box Jump (24/20)
11 Burpees
23 cal Row
11 Burpees
--------------------
SCALINGS
Box Jump/Step-up
Row/AirBike cals/200m Run
--------------------
BODYWEIGHT
20 min AMRAP
23 Tuck Jump
11 Burpees
23 Mountain Climbers (L+R=1)
11Burpees


FRIDAY MAR 29

GunShow
3-6 sets
10 Press
5 Curl to Press
10 Curls
*rest as needed between sets
+
BootyBurn
2-4 Rounds
30s Wallsit
5 Lunge Squat (LLunge + Squat + RLunge + Squat =1)
Rest 2-3 min
+
HardCore Abs
2-6 Rounds
30s Plank
30s Rest
30s Hollow Hold
30s Rest


SATURDAY MAR 30

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
6 Rounds
12 Pistols
8 Burpee Box Jump Overs (24/20)
4 Clean and Jerks (135/95)
---------------------
SCALINGS
Pistols/Assisted/Step-up
Burpee Box Jump Over/Burpee Box Step Over/Burpee Box Jump/Burpee Box Step-up
Clean and Jerk/8 Hang Clean and Jerk with DB of KB
--------------------
BODYWEIGHT
6 Rounds
16 Pistols/Lunges
8 Burpee Over Something
8 Sit-throughs (L+R=1)


SUNDAY MAR 31

FULL
15 min AMRAP
2 Rounds
50 Double Unders
5 Power Snatch (135/95)
5 Overhead Squat (135/95)
-THEN-
2 Rounds
30 Double Unders
3 Power Snatch (185/125)
3 Overhead Squat (185/125)
-THEN-
AMRAP in time remaining
10 Double Unders
1 Power Snatch (205/135)
1 Overhead Squat (205/135)
--------------------
SCALINGS
DU/Single Skips
Power Snatch/Alt. DB Snatch(10-6-2)/KB Snatch per arm(5-3-1)
Overhead Squat/Front Squat/Goblet Squat (10-6-2)
--------------------
BODYWEIGHT
15 min AMRAP
30 Jumping Jacks
20 Plank Hip Touches
10 Squat Jumps

Synergy Garage