Sept 30 - Oct 6, 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 30

WARM-UP
10 Hinges
10 Squats
3 Squat to Stands
3 Inchworms (with a push-up)
10 Scap Pull-ups
10 Kip Swings
+
FULL
For Time:
2000m Row
*Every minute do Thrusters (95/65)
**Every minute add 1 Thruster (1:00 do 1 Thruster, 2:00 do 2 Thrusters……)

SCALINGS
Row/5000m AirBike
Thrusters/DB or KB

BODYWEIGHT
For Time:
1600m Run
*Every minute do 10 Air Squats


TUESDAY OCT 1

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
Build to heavy
Deadlift, 2 reps
---------------------
10 sets
DB Deadlift, 4 reps, across
+
FULL
For Time:
100(male)/70(female) cal AirBike
100 Wallballs (20/14)
Rest 5 min
50 Pull-ups
50 Deadlifts (275/185)

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

BODYWEIGHT
For Time:
100 Burpees
100 Squat Jumps
Rest 5 min
50 Sit-through (L+R=1)
50 Plank Hip Touches (L+R=1)


WEDNESDAY OCT 2

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:
40/30 cal Row
20 Strict Handstand Push-ups
40/30 cal Row
20 Toes to Bar
40’ Handstand Walk
20/15 cal Row
10 Strict Handstand Push-ups
20/15 cal Row
10 Toes to Bar
20’ Handstand Walk

SCALINGS 
Row/AirBike
Strict HSPU/HSPU/HSPU off box/Press/Push Press
T2B/Hanging Knee Raises
Handstand Walk/5 Conans/5 Wallwalks/50 Sea-Saw Press

BODYWEIGHT
30 Burpees
20 Strict Handstand Push-ups
30 Burpees
20 V-Snaps
40’ Handstand Walk
15 Burpees
10 Strict Handstand Push-ups
15 Burpees
10 V-Snaps
20’ Handstand Walk


THURSDAY OCT 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 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
Overhead Squat, 3 reps
+
FULL

5 Rounds
40 Double Unders
20 Air Squats
10 Overhead Squats (135/95)

SCALINGS
DU/Single Skips
Overhead Squat/Front Squat/Goblet Squat

BODYWEIGHT
5 Rounds
20 Jumping Jacks
20 Air Squats
10 Inchworms (with Push-up)


FRIDAY OCT 4

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 Press
MAX Unbroken Pull-ups
+
HardCore Booty
3 Rounds
50 Lunges
Rest 30s
Plank for same time it took to do the Lunges
Rest 30s
20 Sit-ups
Rest 30s
Wallsit for same time it took to do the Sit-ups
*Rest as needed between rounds


SATURDAY OCT 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
+
STRENGTH
4 sets
Front Squat, 3 reps, across
---------------------
8 sets
Goblet Squat, 6 reps, across
+
FULL
For Time:
10 Burpee
20 Burpee Box Jumps (24/20)
30 Burpee Box Jump Overs (24/20)
40 Box Jump Overs (24/20)
500m Row

SCALINGS
Pick three of the following and put them in order of hardest to easiest if you can not do the movements listed above:
Burpee Box Jump Over/Burpee Box Step Over/Burpee Box Step-up/Box Jump Over/Box Step Over/Box Step-up
Row/400m Run/1250m AirBike

BODYWEIGHT
2 Rounds
20 Tuck Jumps
20 Burpees
200m Run


SUNDAY OCT 6

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 Top Half Deadlift (knees to hips)
5 Bottom Half Deadlift (mid-shin to knees)
5 Deadlift
+
FULL

AMRAP in 7 min
30 Push Press @40%
30 Push Press @60%
AMRAP Push Press @80% in time remaining
Rest 3 min
AMRAP in 7 min
30 Front Squat @40%
30 Front Squat @60%
AMRAP Front Squat @80% in time remaining
Rest 3 min
AMRAP in 7 min
30 Deadlift @40%
30 Deadlift @55%
AMRAP Deadlift @70% in time remaining

SCALINGS
Push Press/DBs or KBs 3 different weights
Front Squat/Goblet Squat 3 different weights
Deadlift/DB or KB 3 different weights

BODYWEIGHT
AMRAP in 3 min
Push-ups
Rest 3 min
AMRAP in 3 min
Air Squats
Rest 3 min
AMRAP in 3 min
Accumulate time in Plank
Rest 6 min
Repeat


Synergy Garage