Savage Society Gym – GPP

Weightlifting

Deadlift (every :90 x 5 (3 x70%))

Savage Society Gym – GPP

Weightlifting

Shoulder Press (every :90 x 5 (3 x70%))

Savage Society Gym – GPP

Weightlifting

Front Squat (every :90 x 6 (3 x70%))

Savage Society Gym – GPP

Metcon

Metcon (AMRAP – Reps)

2 mins max rep double unders

Metcon

Falkel (AMRAP – Rounds and Reps)

25-Minute AMRAP of:

8 Handstand push-ups

8 Box Jump, 30″

1 Rope Climb, 15′
In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005
To learn more about Falkel click here

Savage Society Gym – GPP

Weightlifting

Deadlift (E2MOM 10- 5 reps x 70%)

try for double overhand!

Metcon

Metcon (Time)

30 thrusters

30 power snatches

30 overhead squats

Rx 135/95

Savage Society Gym – GPP

Metcon

Metcon (3 Rounds for time)

3 rounds. Each scored individually.

rd1) 800m run

5 rounds of “strict” cindy

rest 2 mins

rd2) 800m run

3 rounds of “strict” cindy

rest 2 mins

rd3) 800m run

2 rounds of “strict” cindy

*strict cindy

5 strict pullups

10 pushups

15 air squats

Savage Society Gym – GPP

Weightlifting

Shoulder Press (E2MOM 10- 5 reps x 70%)

Metcon

Metcon (4 Rounds for reps)

4 rounds for reps

:60 max calories bike

:30 rest

:60 max rep alternating db snatches 50/35

:30 rest

:60 max rep medball v-ups 20/14

2 mins rest

Savage Society Gym – GPP

Weightlifting

Front Squat (E2MOM 10- 5 reps x 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 10

3 power cleans 135/95

3 box jumps 24/20

*add 3 reps to both movements every round. Score is based on last full round completed + extra reps.

Example: Finished round of 18 and did 4 extra power cleans. Score is 18+4

Accessory

Metcon (No Measure)

3 rounds of

20 single arm db rows R

20 single arm db rows L

50 russian twists 25/15

Savage Society Gym – GPP

Metcon

Metcon (Time)

Partner wod

20 wall walks

40 squat cleans 155/100

60 knee to elbow

80 single arm db thrusters 50/35

100 cal bike

100 cal row

80 single arm db thrusters

60 knee to elbow

40 squat cleans

20 wall walks

*bike and row can be flipped if needed. Knee to elbow is underhand grip

Savage Society Gym – GPP

Weightlifting

Deadlift (Build to a 1RM!)

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 10

25 hang power snatch 75/55

75 double unders
can scale double unders to 50/25 reps if inefficient at them. Can also scale to single unders (same reps).