Sept 16 - 22, 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 SEPT 19

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
5 Muscle Cleans
5 Hang Power Cleans
5 Power Cleans
+
STRENGTH
Build to Heavy:
Touch and Go Power Cleans, 3 reps
+
FULL
15 min AMRAP
10 Double KB Front Squat (53/35)
10 Bar Muscle-ups
20 KB Swings (53/35)

SCALINGS
Dbl KB Front Squat/DB/Goblet Squat/Front Squat
Bar Muscle-up/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
KB Swing/Russian KB Swing/DB Hang Power Snatch (split equally each round)/KB Snatch (split equally each round

BODYWEIGHT
15 min AMRAP
10 Air Squats
20 Mountain Climbers (L+R=1)
20 Jumping Jacks


TUESDAY SEPT 17

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
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, 3 reps, across
THEN deload for 2 sets
Deadlift, 10 reps
*This should be a significant weight change. If you deloaded too light for the first set increase the weight for the second set
---------------------
10 sets
DB Deadlift, 6 reps, across
+
FULL
In 3 min x 5 Rounds
Row 400m
10 Push-ups
10 Toes to Bar
AMRAP Wallball (20/14) in time remaining
Rest 1 min

*the rosw should take you less than a minute and the Push-ups and Toes to Bar should both be unbroken each round, scale reps accordingly.

SCALINGS 
Row/300m Run/1000m AirBike
T2B/Hanging Knee Raises/Sit-ups

BODYWEIGHT
In 3 min x 5 Rounds
10 Burpees
10 Push-ups
10 V-Snaps
AMRAP Squat Jumps in time remaining
Rest 1 min


WEDNESDAY SEPT 18

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
4 Rounds
20 cal Row
20 Handstand Push-up
10 Ring Muscle-ups
50’ Handstand Walk
Rest 2 min between rounds

SCALINGS 
Row/AB/200m Run
HSPU/HSPU off box/Press/Push Press
Ring Muscle-up/Bar Muscle-up/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
Handstand Walk/5 Conans/5 Wallwalks/50 Sea-Saw Press

BODYWEIGHT
4 Rounds
20 Burpees
20 Handstand Push-ups/Push-ups
20 Mountain Climbers (L+R=1)
50’ Handstand Walk
Rest 2 min between rounds


THURSDAY SEPT 19

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
5 sets
Front Squat, 2 reps, across
---------------------
10 sets
Goblet Squat, 4 reps, across
+
FULL

6-12-18-24
Front Squat (185/125)
Burpees Over Bar
Chest to Bar

SCALINGS
Front Squat/Back Squat/Goblet Squat
Burpees Over Bar/Burpee Over Anything
C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row

BODYWEIGHT
6-12-18-24
Air Squat
Burpee Overs
Sit-through (L+R=1)


FRIDAY SEPT 20

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

3-6 sets
5 Combo Raises
3 Press

*keep Combo Raises the same weight while you may build on the Press
+
HardCore Booty
3 Rounds
100 Lunges
Rest 30s
Plank for equal time it took you to do the lunges


SATURDAY SEPT 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 Squat Jumps
10 Push-ups
+
STRENGTH
Build to heavy
Push Jerk, 3 reps
---------------------
10 sets
DB Push Press, 6 reps
+
FULL
For Time:
15 Shoulder to Overhead (185/125)
30 Alternating Pistols
45 Deadlift (185/125)
60 Push-ups
45 Deadlift (185/125)
30 Alternating Pistols
15 Shoulder to Overhead (185/125)

SCALINGS
S2OH/DB or KB
Pistols/Assisted Pistols/Box Step-ups/Lunges
Deadlift/DB of KB

BODYWEIGHT
For Time:
15 Plank Hip Touches (L+R=1)
30 Alternating Pistols
45 Tuck Jump
60 Push-ups
45 Tuck Jump
30 Alternating Pistols
15 Plank Hip Touches (L+R=1)


SUNDAY SEPT 22

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, DBs, or KB
5 Muscle Cleans
5 Hang Power Cleans
5 Power Cleans
5 Front Squat
5 Press
5 Push Press
5 Push Jerk
5 Split Jerk
5 Clean and Jerks
+
FULL

For Time:
30 Wallball (20/14)
Rest 30s
18 Clean and Jerks (95/65)
Rest 30s
30 Wallball (20/14)
Rest 30s
12 Thrusters (135/95)
Rest 30s
30 Wallball (20/14)
Rest 30s
6 Clean and Jerks (185/125)
Rest 30s
30 Wallball (20/14)

SCALINGS
Wallballs/Light Thrusters
Clean and Jerk/DB or KB
Thrusters/DB or KB

BODYWEIGHT
For Time:
50 Air Squat
Rest 30s
10 Inchworm with Push-up
Rest 30s
50 Air Squat
Rest 30s
20 Squat Jumps
Rest 30s
50 Air Squat
Rest 30s
10 Inchworm with Push-up
Rest 30s
50 Air Squat


Synergy Garage