Oct 7 - 13, 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 OCT 7

WARM-UP
10 Hinges
10 Squats
3 Squat to Stands
3 Inchworms (with a push-up)
10 Scap Pull-ups
10 Kip Swings
+
WITH BARBELL, DBs, or KB
10 RDLs
10 Bentover Rows
5 Press
5 Push Press
5 Top Half Deadlift (knees to hips)
5 Bottom Half Deadlift (mid-shin to knees)
5 Deadlift
+
STRENGTH
3 sets
Deadlift, 2 reps, across
---------------------
6 sets
DB Deadlift, 4 reps, across
+
FULL
18-15-12
Devil Press (50/35)
Burpee Box Jump Overs (30/24)

SCALINGS
Devil Press/Burpee + Ground to Overhead
Burpee Box Jump Over/Burpee Box Step Over/Burpee Box Step-up/Box Jump Over/Box Step Over/Box Step-up

BODYWEIGHT
30-20-10
Burpee
Lunges


TUESDAY OCT 8

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
4 sets
Back Squat, 4 reps, across
---------------------
8 sets
DB Squat, 8 reps, across
+
FULL
In 2 min
15/12 cal Row
10 Chest to Bars
MAX Wallbals (20/14) in time remaining
Rest 2 min
x 3 Rounds

*For this to work you need to be able to complete the C2B in 1 or 2 sets. Scale as needed

SCALINGS 
Row/AirBike
C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
Wallballs/Light Thrusters

BODYWEIGHT
In 2 min
15 Mountain Climbers (L+R=1)
15 Sit-ups
15 Plank Hip Touches (L+R=1)
MAX Air Squats in time remaining
Rest 2 min
x 3 Rounds


WEDNESDAY OCT 9

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
+
FULL
For Time:
Buy-In: 60 cal Row
-THEN-
30-20-10
Shoulder to Overhead (135/95)
Front Squat (135/95)
Double Unders
-THEN-
Buy-Out: 60 cal Row

SCALINGS 
Row/AirBike
S2OH/DB or KB
Front Squat/Goblet Squat
DU/Single Skips

BODYWEIGHT
For Time:
2 Rounds
30 Air Squats
15 Sit-ups
-THEN-
3 Rounds
20 Push-ups
30 Air Squats
20 Jumping Jacks
-THEN-
2 Rounds
30 Air Squats
15 Sit-ups


THURSDAY OCT 10

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
+
WITH BARBELL, DBs, or KB
5 Muscle Cleans
5 Hang Power Cleans
5 Power Cleans
5 Front Squat
5 Hang Squat Clean
5 Thruster
5 Hang Clean to Thruster
+
STRENGTH
Build to heavy
Hang Clean to Thruster + Hang Squat Clean + Hang Power Clean
+
FULL

AMRAP in 4 min
10 Chest to Bars
5 Hang Power Clean (135/95)
Rest 2 min
AMRAP in 4 min
8 Toes to Bar
4 Hang Squat Clean (135/95)
Rest 2 min
AMRAP in 4 min
6 Bar Muscle-up
3 Hang Clean to Thruster (135/95)

*Each 4 min AMRAP will be scored on its own so start at the start each AMRAP

SCALINGS
Bar MU/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
Different variations of Cleans can all be done with DB or KB
T2B/Hanging Knee Raises/V-Snaps

BODYWEIGHT
AMRAP in 4 min
9 Floor Wipers (L+R=1)
9 Mountain Climbers (L+R=1)
9 Tuck Jumps
Rest 2 min
x 3 Rounds


FRIDAY OCT 11

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

3-5 sets
3 Bench Press
5 Combo Raises
+
HardCore Booty
3 Rounds
30 Lunges
Rest 30s
Wallsit for same time it took to do the Lunges
Rest 1min
20 Sit-ups
Rest 30s
Plank for same time it took to do the Sit-ups
*Rest as needed between rounds


SATURDAY OCT 12

WARM-UP
+
FULL
OPEN 20.1
While the OPEN is going on (for the next 5 weeks), Saturday will be the day that I am putting the OPEN Workout on. It will be added to SugarWOD on Friday each week.

SCALINGS

BODYWEIGHT


SUNDAY OCT 13

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 Squat Jumps
10 Lunges
10 Push-ups
10 Scap Pull-ups
10 Kip Swings
+
WITH BARBELL in Snatch Grip
5 High Pulls
5 Muscle Snatch
5 Behind the Neck Press
5 Behind the Neck Push Press
5 Hang Power Snatch
5 Power Snatch
+
WITH BARBELL, DBs, or KB
5 Muscle Cleans
5 Hang Power Cleans
5 Power Cleans
5 Press
5 Push Press
5 Front Squat
5 Thruster
+
FULL

For Time:
30 Wallballs (20/14)
Rest 1 min
15 Ring Muscle-ups
Rest 1 min
20 Thrusters (115/85)
Rest 1 min
15 Bar Muscle-ups
Rest 1 min
10 Squat Snatches (115/85)
Rest 1 min
15 Strict Handstand Push-ups

SCALINGS
Wallballs/Light Thruster
Ring MU/Bar MU/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
Thruster/DB or KB
Squat Snatch/Power Snatch/20 Alternating DB Snatch
Strict HSPU/HSPU/HSPU off box/Press/Push Press

BODYWEIGHT
For Time:
50 Air Squats
Rest 1 min
15 Sit-through (L+R=1)
Rest 1 min
20 Squat Jumps
Rest 1 min
15 Plank Rotations (L+R=1)
Rest 1 min
10 Squat Lunge (L Lunge + Squat + R Lunge + Squat =1)
Rest 1 min
15 Strict Handstand Push-ups


Synergy Garage