May 13 - 19, 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 MAY 13

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
Back Squat
5-4-3-2-1 reps, build
-THEN-
MAX Reps at the weight you used for your set of 5
---------------------
10 min EMOM
10-15 DB Squats
+
FULL

30-25-20
Air Squat
Pull-ups
*50 Double Unders at the end of every round

SCALINGS
Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
DU/Single Skips

BODYWEIGHT
For Time:
30-25-20
Air Squats
Floor Wipers (L+R=1)
*50 Jumping Jacks after every round


TUESDAY MAY 14

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
+
STRENGTH

6 sets
Bench Press, 2 reps, across
---------------------
8 sets
DB Bench/Floor Press, 4 reps, across
+
FULL
6 Rounds
9 DB Hang Squat Cleans (50/35)
12 Burpee Box Jump Overs (30/24)

SCALINGS
DB Hang Squat Clean/KB or Barbell
Burpee Box Jump Over/Burpee Box Jump/Burpee Box Step-up(or over)/Burpee Over Something

BODYWEIGHT
6 Rounds
9 Plank Hip Touches (L+R=1)
12 Burpees Over Something
15 Air Squats


WEDNESDAY MAY 15

WARM-UP
5/Side Lunge and pull knee to chest while standing
5/Side Lunge and reach to roof
5 Inchworms with Push-up
10 Squats
3 Squat to Stands
10 Scap Pull-ups
10 Kip Swings
+
FULL

Buy-in: 500m Row
3 Rounds
5 Thrusters (155/105)
10 Toes to Bar
-THEN-
Buy-in 500m Row
3 Rounds
20 Thrusters (65/45)
10 Toes to Bar

SCALINGS
Row/Run 400m/AirBike 1250m
Thrusters/DB or KB (heavy on first part then light on second part)
T2B/V-Snaps/Sit-ups

BODYWEIGHT
7 Rounds
10 Tuck Jumps
10 Plank Rotations (L+R=1)
10 Sit-ups


THURSDAY MAY 16

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)
15s Plank
15s Right Plank
15s Plank
15s Left Plank
15s Plank
10 Scap Pull-ups
10 Kip Swings
+
WITH BARBELL, DBs, or KB
5 Top half of the Deadlift
5 Bottom Half of the Deadlift
5 Empty Bar Deadlift
+
STRENGTH

6 sets
Deadlifts, 3 reps
---------------------
12 sets
DB Deadlift, 6 reps
+
FULL
20-10-20
Front Rack Lunges (95/65)
Wallballs (20/14)
Shoulder to Overhead (95/65)

SCALINGS
Front Rack Lunge/DB or KB/Suitcase Lunge with DB or KB/Lunge
Wallballs/Light Thrusters
S2OH/DB or KB

BODYWEIGHT
20-10-20
Lunges
Squat Jumps
Push-ups


FRIDAY MAY 17

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

5 sets
7 Supinated Bentover Row
7 Bicep Curls

*keep the same weight for both movements. Can increase across sets if you want

+
5 sets
7 Skull Crushers
+
Booty Burn
3-6 Rounds
1min Wallsit
10 Left RDL
10 Right RDL
+
HardCore Abs
Every 2min
1min Plank

*Continue for as long as you can complete the plank unbroken (Max 10 Rounds)
*Pick a length of time that is challenging but you can complete unbroken multiple times.


SATURDAY MAY 18

WARM-UP
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 Power Snatch + 3 Overhead Squat + 1 Squat Snatch
+
FULL
For Time:
21 Front Squat (135/95)
21 Pull-ups
Row 750m
15 Front Squat (135/95)
15 Chest to Bars
Row 500m
9 Front Squat (135/95)
9 Bar Muscle-ups
Row 250m

SCALINGS
Front Squat/DB or KB/Goblet Squat
Row/Run(600,400,200)/AB(1875,1250,625)
Bar Muscle-up/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row

For the gymnastics pulling movement try to use three different types from the scaling list if possible, starting with easiest and moving to hardest. If you are not able to complete 3 different movements pick the hardest one you can achieve and use that for all three rounds.

BODYWEIGHT
For Time:
42 Air Squats
21 Sit-throughs (L+R=1)
11 Inchworms (WITH Push-up)
30 Air Squats
15 Sit-throughs (L+R=1)
9 Inchworms (with Pish-up)
18 Air Squats
9 Sit-throughs (L+R=1)
7 Inchworms (with Pish-up)


SUNDAY MAY 19

WARM-UP
WITH BARBELL, DBs, or KB
10 RDLs
10 Bentover Row
5 Muscle Cleans
5 Hang Power Clean
5 Hang Squat Clean
+
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
For Time:
2km Row
50 Alternating Pistols
30 Hang Cleans (225/155)

*Hang cleans can be power or squat

SCALINGS
Row/5km AirBike/1600m Run
Pistols/Assisted Pistols/Pistols on top of a box/Step-ups/Lunges
Hang Cleans/DB or KB

BODYWEIGHT
Run 20-60 min

*Score is distance, note time

Synergy Garage