May 27 - June 2, 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 27

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

*increase weight on at least one set from April 13 if you did it then
---------------------
10 min EMOM
10-15 DB Squats
+
FULL

Row 3min on, rest 1 min x 5Rounds
Each row broken down into:
0-1:30 @light effort
1:30-2:30 @moderate effort
2:30-3:00 @all out effort

*try to keep each section of each row the same amount of meters

SCALINGS
You can do this the same way running or on a bike

BODYWEIGHT
AMRAP in 3min
15 Sit-ups
15 Air Squats
Rest 1min
X3 Rounds

*start new each round


TUESDAY MAY 28

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, DBs, or KB
5 Top half of the Deadlift
5 Bottom Half of the Deadlift
5 Empty Bar Deadlift
5 Muscle Cleans
5 Hang Power Cleans
5 Power Cleans
+
STRENGTH

Build to 1 Rep Max
Deadlift
---------------------
10 min EMOM
10 KB or DB Deadlifts
+
FULL
In 1min
AMRAP Touch and Go Power Cleans (135/95)
AMRAP Burpee Over Bar in time remaining
Rest 1min
X4 Rounds

*score Power Cleans and Burpees separately

SCALINGS
Power Cleans/DB or KB/also can just scale the time to 30sec
Burpee Over Bar/Burpee Over Something/also can scale the time to 30sec

BODYWEIGHT
30sec AMRAP Tuck Jumps
30sec AMRAP Burpee Overs
Rest 1min
X4 Rounds

*score Tuck Jumps and Burpees separately


WEDNESDAY MAY 29

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
+
FULL

4 Rounds
8 Devil Press (50/35)
24 Wallballs (20/14)

SCALINGS
Devil Press/Burpee + Ground to Overhead
Wallballs/Light Thrusters

BODYWEIGHT
6 Rounds
8 Burpees
16 Sit-Throughs (L+R=1)


THURSDAY MAY 30

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)
10 Scap Pull-ups
10 Kip Swings
+
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 Snatch Deadlift + 1 Hang Snatch + 1 Snatch
+
FULL
AMRAP in 10min
20’ Front Rack Lunge (155/105)
10 Toes to Bar
20’ Handstand Walk

SCALINGS
Front Rack Lunge/Front Rack Step-up/Suitcase Lunge or Step-up
T2B/V-Snaps
Handstand Walk/4 Conans/4 Wallwalks/40 Sea-Saw Press

BODYWEIGHT
AMRAP in 10min
20 Lunges
10 V-Snaps
20’ Handstand Walk


FRIDAY MAY 31

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

EMOM for 12min
1st - 5 Bench Press
2nd - 5 Single Arm Row
+
Booty Burn
For Time:
100 Lunges
100 Air Squats
+
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 JUNE 1

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 Squat Jumps
10 Push-ups
+
STRENGTH
6 sets
Push Press, 3 reps
+
FULL
AMRAP in 12 min
6 Box Jump Overs (30/24)
12 Push-ups
24 Air Squats

SCALINGS
Box Jump Overs/Box Jump/Box Step Over/Box Step-up

BODYWEIGHT
AMRAP in 12min
6 Squat Jumps
12 Push-ups
24 Air Squats


SUNDAY JUNE 2

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
3 Rounds
1000m Row
15 Clean and Jerks (135/95)

*Clean and Jerk can be Power Clean and Push Jerk

SCALINGS
Row/800m Run/2500m AirBike
Clean and Jerk - Can be Squat Clean or Power Clean and Push Press, Push Jerk, or Split Jerk/DB or KB (x2 resp)

BODYWEIGHT
6 Rounds
30 Jumping Jacks
12 Mountain Climbers (L+R=1)
12 Floor Wipers (L+R=1)

Synergy Garage