Author: savagesocietygym

8219

Savage Society Gym – GPP

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 8

100 double unders

20 power snatches

Rest 4 mins

Amrap 8

100 double unders

20 power cleans

*if you struggle with double unders, cut reps to 50.

Begin at 75/55 and add 20/10 every round. This will carry over into the 2nd amrap. If you are in the middle of a set of snatches when time runs out, continue in next amrap but with cleans!

Jacked Street

Metcon (AMRAP – Reps)

3-4 sets

max rep db hex bench

30 plate curls

20 barbell curls

8119

Savage Society Gym – GPP

Metcon

Metcon (AMRAP – Reps)

Partner wod!!

5 mins each, with 1 min rest between.

A) 40/30 cal bike + max pullups

B) 40/30 cal row + max overhead squats 95/65

C) 40/30 cal bike + max american kbs 53/35

D) 40/30 cal row + max hr pushups

E) 40/30 cal bike + max box jump overs 24/20

F) 40/30 cal row + max alternating db snatch 50/35

bike/row is not included in score

73119

Savage Society Gym – GPP

Weightlifting

Push Press (2x5x65%, 2x5x75%, 1xMRx85%)

SINGLE DIP!!!

Metcon

Metcon (AMRAP – Rounds)

20 min sprint emom

A) cone 4 (far cone)

B) cone 3 (next one closer)

C) cone 2 (2nd from start)

D) cone 1 (closest cone)

*marks are on ground out back going towards the 200m sign. Starting cone is straight out from back door. You will sprint to cone and back every minute. If you doubt you can make it to far cone and back in a minute, replace it cone 3.

72619

Savage Society Gym – GPP

Weightlifting

Paused Front Squat (3-3-3-3-3)

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

5-4-3-2-1 rope climbs

30-25-20-15-10 snatches (power or full)

60-50-40-30-20 box jump overs 24/20

Teams of 2. One person works at a time.

RX- 135/95

Scale for rope climbs is same rep scheme as snatches!