Mar 4 - 10, 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 4

STRENGTH
3 sets
Deadlift, 7 rep, across
---------------------
6 sets
DB Deadlift, 14 reps, across
+
FULL

5 Rounds
5 Deadlift
5 Hang Power Clean
5 Shoulder to Overhead
5 Front Squat
Rest 1 min
@155/105
---------------------
SCALINGS
Use DBs or KBs
--------------------
BODYWEIGHT
5 Rounds
5 Inchworms
5 Sit-throughs (L+R=1)
5 Tuck Jump
5 Burpees
Rest 1 min


TUESDAY MAR 5

STRENGTH
In 20 min
Build to heavy
10 rep Thruster
---------------------
EMOM for 10-20 min
10 DB Thrusters
+
FULL
3 Rounds
20 Thrusters (95/65)
40 Double Unders
10 Bar Muscle-ups
---------------------
SCALINGS
Thrusters/DB or KB
DU/Single Skips
MU/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
--------------------
BODYWEIGHT
3 Rounds
20 Plank Hip Touches
40 Jumping Jacks
10 Push-ups


WEDNESDAY MAR 6

FULL
AMRAP in 6 min
12 Deadlift
6 Shoulder to Overhead
Rest 3 min
AMRAP in 6 min
6 Power Cleans
3 Power Snatch
Rest 3 min
AMRAP in 6 min
3 Squat Clean
1 Squat Snatch

@135/95
--------------------
SCALINGS
Use DBs or KBs
3 Power Snatch per arm and 1 Squat Snatch per arm
--------------------
BODYWEIGHT
AMRAP in 6 min
12 Alternating Lunges
6 Sit-ups
Rest 3 min
AMRAP in 6 min
8 Lungeovers
4 Plank Rotations (L+R+1)
Rest 3 min
AMRAP in 6 min
4 Alternating Jump Lunges
2 Floor Wipers (L+R=1)


THURSDAY MAR 7

STRENGTH
Build to heavy
Bench Press, 1 rep
+
FULL
In 10 min
1000m Row
-THEN-
AMRAP in time remaining
20 Alternating DB Snatch (50/35)
10 Push-ups
Rest 2 min
In 5 min
500m Row
-THEN-
AMRAP in time remaining
10 Alternating DB Snatch (50/35)
5 Push-ups
--------------------
SCALINGS
Row/Run 800m and 400m/AirBike 2500m and 1250m/Cardio for 4 and 2 min
DB Snatch/KB(5pre side)/light Hang Power Snatch
--------------------
BODYWEIGHT
In 10 min
800m Run or 40 Burpees
-THEN-
AMRAP in time remaining
10/side Side Plank Reach
10 Push-ups
Rest 2 min
In 5 min
400m Run or 20 Burpees
-THEN-
5/side Side Plank Reach
5 Push-ups


FRIDAY MAR 8

GunShow
3-6 Rounds
10 Combo Raises
10 Press
10 Curl
+
BootyBurn
3-6 Rounds
10 Left RDL
10 Right RDL
30s Glute Bridge
20 Air Squats
+
HardCore Abs
3-6 Rounds
20 Alternating Crossover V-Snap
30s Left Side Plank
30s Right Side Plank


SATURDAY MAR 9

STRENGTH
Back Squat
7-5-5-3-3 reps, build
---------------------
5min EMOM
10-15 DB Squats
+
FULL
21-15-9
Burpee Box Jump Over (30/24)
Wallball (20/14)
---------------------
SCALINGS
Burpee Box Jump Over/Burpee Box Jump/Burpee Box Step-up/Burpee Over Something
Wallball/Light Thruster with DB, KB, or Barbell
--------------------
BODYWEIGHT
21-15-9
Burpee Over Something
Squat Jump


SUNDAY MAR 10

FULL
For Time:
20 Bar Facing Burpee
-THEN-
3 Rounds
20 cal Row
40 Double Unders
10 Front Squats (135/95)
-THEN-
20 Handstand Push-up
40 Chest to Bar
80 Air Squat
-THEN-
3 Rounds
20 cal Row
40 Double Unders
10 Front Squats (135/95)
-THEN-
20 Bar Facing Burpees
--------------------
SCALINGS
Row/AirBike 20cal/Run 200m/1min Cardio
DU/Single Skips
Front Squats/Goblet Squat
HSPU/HSPU off box or chair/Push Press
C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
--------------------
BODYWEIGHT
For Time:
20 Burpee Over Something
-THEN-
3 Rounds
20 Mountain Climbers (L+R=1)
40 Jumping Jacks
20 Alternating Lunges
-THEN-
20 Push-up
40 Sit-ups
80 Air Squat
-THEN-
3 Rounds
20 Mountain Climbers (L+R=1)
40 Jumping Jacks
20 Alternating Lunges
-THEN-
20 Burpees Over Something

Synergy Garage