Sept 23 - 29, 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 23

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
5 Front Squat
5 Press
5 Push Press
5 Push Jerk
5 Split Jerk
+
STRENGTH
Build to Heavy:
2 Clean + 2 Jerk
+
FULL
15 min AMRAP
15 Ground to Overhead (115/85)
15 Box Jump Over (24/20)
15 Strict Handstand Push-ups

SCALINGS
G2OH can be done as any kind of Snatch or Clean and Jerk/DB or KB
Box Jump Over/Box Jump/Box Step Over/Box Step-up
Strict HSPU/HSPU/HSPU off box/Press/Push Press

BODYWEIGHT
15 min AMRAP
15 Burpees
15 Tuck Jumps
15 Strict Handstand Push-ups/Push-ups


TUESDAY SEPT 24

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
+
FULL
For Time:
2000m Row
Rest 3 min
1000m Row
Rest 2 min
500m Row

SCALINGS 
Row/5000m-2500m-1250m AirBike/1600m-800m-400m Run


WEDNESDAY SEPT 25

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, DBs, or KB
10 RDLs
10 Bentover Rows
5 Press
5 Front Squat
5 Top Half Deadlift (knees to hips)
5 Bottom Half Deadlift (mid-shin to knees)
5 Deadlift
+
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
+
FULL
3 Rounds
4 Power Snatch (135/95)
40 Double Unders
8 Bar Muscle-ups

3 Rounds
8 Front Squats (135/95)
40 Double Unders
16 Chest to Bar

3 Rounds
12 Deadlifts (135/95)
40 Double Unders
24 Toes To Bar

SCALINGS 
Power Snatch/8 Alt. DB Power Snatch/4 per side KB Snatch
DU/Single Skips
Bar Muscle-up/C2B/Pull-ups/Jumping C2B or Pull-up/Ring Row/Bentover Row
Front Squat/Back Squat/Goblet Squat
Deadlift/DB or KB
T2B/Hanging Knee Raises

BODYWEIGHT
9 Rounds
30 Lunges
20 Jumping Jacks
10 Sit-through (L+R=1)


THURSDAY SEPT 26

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
4 sets
Back Squat, 3 reps, across
---------------------
10 sets
DB Squat, 6 reps, across
+
FULL

3 Rounds
1000m Row
25 Push-ups
50 Lunges

SCALINGS
Row/AirBike 2500m/Run 800m

BODYWEIGHT
3 Rounds
25 Burpees
25 Push-ups
50 Lunges


FRIDAY SEPT 27

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

1min AMRAP Bench Press @ Bodyweight
Rest 2 min
1min AMRAP Bench Press @ Bodyweight

*scale load to something you can do at least multiple sets of 5 of
+
HardCore Booty
3 Rounds
40 Sit-ups
Rest 30s
Wallsit equal time it took to do Sit-ups


SATURDAY SEPT 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 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
Build to heavy
Power Snatch, 1 rep
+
FULL
3 Rounds
20 Hang Power Snatch (75/55)
50 Air Squats
20 Toes to Bar

SCALINGS
Hang Power Snatch/20 All. DB Snatch/20 KB Swing
T2B/Hanging Knee Raises

BODYWEIGHT
3 Rounds
20 Plank Rotations (L+R=1)
50 Air Squats
20 V-Snaps


SUNDAY SEPT 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 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 Thruster
5 Back Squat
+
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
+
FULL

25 min AMRAP
From 0-5min AMRAP
12 Wallball (20/14)
6 Snatch (155/105)
6 Burpee Over Bar
From 5-10min AMRAP
12 Wallball (20/14)
6 Thruster (155/105)
6 Burpee Over Bar
From 10-15min AMRAP
12 Wallball (20/14)
6 Front Squat (155/105)
6 Burpee Over Bar
From 15-20min AMRAP
12 Wallball (20/14)
6 Power Clean (155/105)
6 Burpee Over Bar
From 20-25min AMRAP
12 Wallball (20/14)
6 Back Squat (155/105)
6 Burpee Over Bar

*set a 5 minute timer for 5 rounds. Every time the buzzer goes the barbell movement will change but reps remain the same. If you are in the middle of the 6 barbell reps when the buzzer goes just switch the movement and continue counting

SCALINGS
Wallballs/Light Thrusters
Burpee Over Bar/Burpee Over Something
Snatch/6 Alt DB Snatch/3 per side KB Snatch
Thruster/DB or KB
Front Squat/Goblet Squat
Power Clean/DB or KB
Back Squat/DB Squat

BODYWEIGHT
25 min AMRAP
12 Squat Jumps
6 Floor Wipers (L+R=1)
6 Burpees
6 Plank Hip Touches (L+R=1)


Synergy Garage