May 6 - 12, 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 6

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
10 Knee Raises
Running High Knees
Running Butt Kicks
Toy Soldiers
+
STRENGTH
Front Squat
5-3-1-1-1 reps, build
---------------------
9min EMOM
10-15 Goblet Squats
+
FULL

For Time:
Run 200m
30 Thrusters (95/65)
Run 400m
20 Thrusters (95/65)
Run 600m
10 Thrusters (95/65)
---------------------
SCALINGS
Run/Row (250,500,750)/AB (625,1250,1875)/Burpees (15,25,35)
Thrusters/DB or KB/Wallball (double reps)
--------------------
BODYWEIGHT
For Time:
Run 200m
30 Squat Jumps
Run 400m
20 Squat Jumps
Run 600m
10 Squat Jumps


TUESDAY MAY 7

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

5 sets
Deadlifts, 2 reps
---------------------
10 sets
DB Deadlift, 4 reps
+
FULL
TABATA Strict Handstand Push-ups
Rest 2 min
TABATA Pistols
Rest 2 min
TABATA Double Unders

*One TABATA = 8 Rounds of 20s ON and 10s OFF
---------------------
SCALINGS
sHSPU/HSPU/HSPU off box/Press/Push Press
Pistols/Assisted Pistols/Pistols on top of a box/Step-ups/Lunges
DU/Single Skips/Jumping Jacks


WEDNESDAY MAY 8

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 Scap Pull-ups
10 Kip Swings
+
FULL

5 Rounds
500m Row
20 DB Box Step-Overs (50/35#|24/20”)
--------------------
SCALINGS
Row/Run 400m/AirBike 1250m
DB Step-Overs/Step-Ups/Weighted Lunges
--------------------
BODYWEIGHT
5 Rounds
10 Burpees
20 Air Squats
10 Push-ups
20 Lunges


THURSDAY MAY 9

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
+
WITH BARBELL in Clean Grip
5 Muscle Cleans
5 Hang Power Cleans
5 Power Cleans
5 Press
5 Push Press
5 Jerk
5 Clean and Jerk
+
STRENGTH
Every 2 min; For 20mins (10 Rounds)
Power Clean + Jerk + Squat Clean + Jerk

*try to pick a weight and use the same weight all 10 rounds. Having said that, if you need to adjust, do so
+
FULL
AMRAP in 14min
10/7cal AirBike
2 Power Snatch (115/75)
10/7cal AirBike
4 Power Snatch (115/75)
10/7cal AirBike
6 Power Snatch (115/75)
….

*continue adding 2 Power Snatch each round until time expires
--------------------
SCALINGS
AB/20/15cal Row/200m Run
Power Snatch/DB or KB Snatch (use same number but have it be per arm: the first time you snatch you would do 2 reps on each arm, the second round you would do 4 reps on each arm, etc.)
--------------------
BODYWEIGHT
AMRAP in 14min
10 Plank Rotations (L+R=1)
10 Sit Throughs (L+R=1)
30 Air Squats


FRIDAY MAY 10

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

4-6 Rounds
5 Half Kneeling Filly Press (R)
5 Half Kneeling Filly Press (L)
10 Combo Raises

*Half Kneeling Filly Press - Kneel on one knee. The side that the knee is on the ground take a weight in that hand that you can press and do the press on that side (Left Filly press should press with the left and have the left knee on the floor). If you have another weight you can hold while pressing hold that in the other hand in front rack position at the same time.
+
Booty Burn
3-6 Rounds
1min Wallsit
20 Russian KB Swings
+
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 11

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
Press, 3 reps, across
+
FULL
AMRAP in 16min
16 Sit-ups
16 DB Front Rack Lunges (50/35)
16 DB Push Press (50/35)
---------------------
SCALINGS
DB Front Rack Lunges/KB or Barbell/DB or KB Suitcase Lunges
Push Press/DB, KB or Barbell
--------------------
BODYWEIGHT
AMRAP in 16min
16 Sit-ups
16 Lunges
16 Push-ups


SUNDAY MAY 12

WARM-UP
WITH BARBELL, DBs, or KB
10 RDLs
10 Bentover Row
5 Muscle Cleans
10 Press
5 Push Press
5 Push Jerk
5 Split Jerk
5 Hang Power Clean
5 Power Clean
5 Power 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
20 Hops
+
FULL
For Time:
100 cal Row
40 Clean and Jerk (135/95)
300 Double Unders
50 Chest to Bars
--------------------
SCALINGS
Row/50cal Airbike/1000m Run
Clean and Jerk/DB or KB
DU/Single Skips
C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
--------------------
BODYWEIGHT
For Time:
50 Squat Burpees
50 Floor Wipers (L+R=1)
300 Jumping Jacks
30 Inchworms (WITH Push-up)

Synergy Garage