May 20 - 26, 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 20

WARM-UP
WITH BARBELL
10 RDLs
10 Bentover Rows
10 Deadlifts
10 Press
10 Push Press
10 Split Jerk
+
10 Scap Pull-ups
10 Kip Swings
+
STRENGTH
Split Jerk
3 sets of 3 reps @70%
3 sets of 2 reps @80%
3 sets of 1 rep @90%+
---------------------
9 min EMOM
6 DB or KB Shoulder to Overhead
+
FULL

For Time:
30-21-12
Deadlift (155/105)
Toes to Bar

SCALINGS
Deadlift/DB or KB
T2B/V-Snaps/Sit-ups

BODYWEIGHT
For Time:
31-21-12
Plank Hip Touches (L+R=1)
Mountain Climbers (L+R=1)
V-Snaps


TUESDAY MAY 21

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
+
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

Front 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 Goblet Squats
+
FULL
In 2min
1 Power Snatch (205/135)
3 Bar Muscle-ups
9 Handstand Push-ups
Max cal Row in time remaining
Rest 3 min
X3

SCALINGS
Power Snatch/6 Alt. DB Snatch/3per arm KB Snatch
Bar Muscle-up/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
HSPU/HSPU off box/Press/Push Press
Row/Bike/Run/Burpees

BODYWEIGHT
In 2min
3 Tuck Jumps
6 Plank Rotations (L+R=1)
9 Handstand Push-ups
Max Run or Burpees in time remaining
Rest 3 min
X3


WEDNESDAY MAY 22

WARM-UP
WITH BARBELL
10 RDLs
10 Bentover Rows
5 Muscle Cleans
5 Hang Power Cleans
5 Power Cleans
5 Front Squats
5 Squat Cleans
10 Press
10 Push Press
5 Thrusters
+
FULL

9 Rounds
3 Squat Cleans (135/95)
3 Thrusters (135/95)
300m Row

SCALINGS
Squat Clean/DB or KB
Thrusters/DB or KB
Row/AirBike 750m/Run 200m

BODYWEIGHT
9 Rounds
5 Squat Jumps
10 Squats
5 Burpees


THURSDAY MAY 23

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, 2 reps
---------------------
12 sets
DB Deadlift, 4 reps
+
FULL
”Cindy Fell Down”
20 min AMRAP
5 Burpees
10 Push-ups
15 Air Squats


FRIDAY MAY 24

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
10 Barbell Bicep Curls
+
5 sets
10 Combo Raises
10 Press
+
Booty Burn
3-6 Rounds
1min Wallsit
10 Squat Jumps
+
HardCore Abs
Every 1min
1st - 20-30s Left Side Plank
2nd - 20-30s Right Side Plank

*Continue for as long as you can complete the side plank unbroken (Max 20mins)
*Pick a length of time that is challenging but you can complete unbroken multiple times.


SATURDAY MAY 25

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
Power Clean, 3 reps

*Does not have to be Touch and Go
+
FULL
3 Rounds (1min/Station - Fight Gone Bad Style)
Box Jump Overs (30/24)
Thrusters (95/65)
Burpee to 6” Target
Power Cleans (95/65)
Rest

SCALINGS
Box Step Overs/Box Jump/Box Step-up
Thrusters/DB or KB
Power Cleans/DB or KB Hang Power Clean

BODYWEIGHT
3 Rounds (1min/Station - Fight Gone Bad Style)
Jump Over Something/Jumping Jacks/Skip
Air Squats
Burpee to 6” Target
Inchworm (WITH Push-up)
Rest


SUNDAY MAY 26

WARM-UP
WITH BARBELL, DBs, or KB
10 RDLs
10 Bentover Row
5 Muscle Cleans
5 Hang Power Clean
5 Power Clean
5 Press
5 Push Press
5 Push Jerk
5 Split Jerk
5 Front Squat
5 Clean and Jerk
+
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:
3 Rounds
2 Clean and Jerks (225/155)
4 Ring Muscle-ups
6 Bar Facing Burpees
8 Pistols

Rest 2 min


2 Rounds
3 Clean and Jerks (225/155)
6 Ring Muscle-ups
9 Bar Facing Burpees
12 Pistols

Rest 3 min


1 Round
6 Clean and Jerks (225/155)
12 Ring Muscle-ups
18 Bar Facing Burpees
24 Pistols

SCALINGS
Clean and Jerk - Can be Squat Clean or Power Clean and Push Press, Push Jerk, or Split Jerk/DB or KB (x2 resp)
Ring Muscle-up/Bar Muscle-up/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
Bar Facing Burpees/Burpees Over Something
Pistols/Assisted Pistols/Pistols on top of a box/Step-ups/Lunges

BODYWEIGHT
For Time:
3 Rounds
2 Wall Walks
6 Sit Throughs (L+R=1)
8 Burpee Overs
12 Alternating Pistols

Rest 2 min

2 Rounds
3 Wall Walks
9 Sit Throughs (L+R=1)
12 Burpee Overs
18 Alternating Pistols

Rest 3 min

1 Round
6 Wall Walks
18 Sit Throughs (L+R=1)
24 Burpee Overs
36 Alternating Pistols

Synergy Garage