Sept 2 - 8, 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 AUG 2

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 Row
5 Muscle Cleans
10 Good Mornings
5 Top Half Deadlift (knees to hips)
5 Bottom Half Deadlift (mid-shin to knees)
5 Deadlift
+
STRENGTH
Deadlift
5-5-5-3-3-3, building
---------------------
6 sets
DB Deadlift, 12 reps, across
+
FULL
2 Rounds
30 Deadlift (315/205)
30 Chest to Bar

SCALINGS
Deadlift/DB or KB
C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row

BODYWEIGHT
4 Rounds
10 Plank Hip Touches (L+R=1)
30 Walking Lunges


TUESDAY AUG 3

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 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
+
STRENGTH
Build to heavy:
Clean + Jerk, 2 reps
*Squat Clean and Split Jerk
+
FULL
5 Rounds
5 Box Jump Overs (30/24)
2 Squat Cleans (185/125)
10 Toes to Bar
4 Shoulder to Overhead (185/125)

SCALINGS 
Box Jump Overs/Box Jump/Box Step Overs/Box Step-up
Squat Clean/Power Clean/Front Squat/DB or KB
T2B/Hanging Knee Raises/Sit-ups
S2OH/DB or KB

BODYWEIGHT
5 Rounds
5 Tuck Jump
5 Lunge Squat (L Lunge + Squat + R Lunge + Squat=1)
10 V-Snaps
10 Push-ups


WEDNESDAY AUG 4

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:
Row Cals 18-14-10-6-2
Ring Muscle-ups 9-7-5-3-1
Handstand Push-ups 18-14-10-6-2

SCALINGS 
Row/AirBike cals
Ring Muscle-up/Bar Muscle-up/Strict C2B/Strict Pull-up/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
HSPU/HSPU off box/Press/Push Press

BODYWEIGHT
For Time:
18-14-10-6-2
Burpees
Sit-ups
Sit Throughs (L+R=1)
Handstand Push-up/Push-up


THURSDAY AUG 5

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 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
+
STRENGTH
3 sets
Power Snatch, 5 reps TnG, across
+
FULL

5 Rounds
5 Power Snatch (135/95)
10 Push-ups
20 Air Squats

SCALINGS
Power Snatch/Alt. DB Hang Power Snatch 5reps per arm/KB Snatch 5 reps per arm

BODYWEIGHT
5 Rounds
10 Tuck Jump
10 Push-ups
20 Air Squats


FRIDAY AUG 6

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 Rounds
Bench Press
Power Clean
Rest 3 min between Rounds

*Round 1 and 2 are 5 reps of each movement
*Round 3 and 4 are 3 reps of each movement
*you can build each round and both movements must be unbroken
+
Booty Burn
5 Rounds
30s Wallsit
15 KB Swings (53/35)
+
HardCore Abs
6-10 Rounds
30s Hollow Hold
30s Rest
30s Plank
30s Rest


SATURDAY AUG 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.
3 Inchworms (with a push-up)
10 Scap Pull-ups
10 Kip Swings
10 Squat Jumps
10 Push-ups
+
STRENGTH
5 sets
Back Squat, 2 reps, across
---------------------
10 sets
DB Squat, 4 reps, across
+
FULL
In 3 min
19 cal Row
-THEN-
AMRAP in time remaining
3 Front Squat (95/65)
6 Thrusters (95/65)
20 Double Unders
Rest 1 min
x5 Rounds

*Complete the Row at the start of every 3 minutes and then continue where you left off on the AMRAP

SCALINGS
Row/AirBike cals
Front Squat/Goblet Squat
Thruster/DB or KB
DU/Single Skip

BODYWEIGHT
In 3 min
8 Burpees
-THEN-
AMRAP in time remaining
5 Squats
5 Squat Jumps
20 Jumping Jacks
Rest 1 min
x5 Rounds

*Complete the Burpees at the start of every 3 minutes and then continue where you left off on the AMRAP


SUNDAY AUG 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 Squat Jumps
10 Lunges
10 Push-ups
10 Scap Pull-ups
10 Kip Swings
+
FULL

For Time:
10-20-30
Alternating DB Snatch (50/35)
Wallballs (20/14)
-THEN-
3 Rounds
10 Burpees
30 Air Squats

SCALINGS
Alt. DB Power Snatch/KB split equally per arm each round/Light Hang Power Snatch with barbell
Wallball/Light Thruster

BODYWEIGHT
For Time:
10-20-30
Plank Rotations (L+R=1)
Squat Jumps
-THEN-
3 Rounds
10 Burpees
30 Air Squats

Synergy Garage