Author: savagesocietygym

71119

Savage Society Gym – GPP

Warm-up

Warm-up (No Measure)

Amrap 4

10 plank to pushup

5 single arm db row R/L

10 russian kbs

Metcon

Metcon (AMRAP – Rounds)

EMOM 25

A) 10 heavy floor bench

B) 15/10 cal row (:45 max)

C) 20 wallballs

D) 30-50 double unders

E) rest

*use a weight on bench that you could do 10-12 reps on and maintain it throughout the wod. Partner up if needed to share bars.
Dont worry about your wodify score. Focus on your work capacity. If you can do 5 more wallballs or 5 more calories etc. do them!

Trunk Work

Metcon (AMRAP – Rounds)

3-4 rounds

10 seated med ball throws

30 russian twists 35/25

50 flutter kicks

:60 plank hold

71019

Savage Society Gym – GPP

Warm-up

Warm-up (No Measure)

10 pvc pass thru

:30 sprint on bike

then

2 rounds

5 Snatch grip push press (behind neck)

5 Slow descent OHS

10 seated medball throws

Weightlifting

Overhead Squat (Build to a new 1RM)

Metcon

Armada (Time)

9-7-5 squat snatch 135/95

3-2-1 Rope climb

*sub 5 pullups per rope climb or 2 rope walk ups

7819

Savage Society Gym – GPP

Warm-up

Warm-up (No Measure)

2 rounds

200m row sprint

5 hang power cleans

5 split jerks

5 barbell good mornings

5 jump squats w/ barbell

*use empty bar

Weightlifting

Clean and Jerk (Build to a new 1RM)

Metcon

Metcon (AMRAP – Reps)

3 Rounds for reps. :60 at each station

A) 10 deadlifts 225/155

B)15 db hang power cleans 50/35

C) max calories bike

D) 10 seated medball throws

7619

Savage Society Gym – GPP

Metcon

Metcon (AMRAP – Reps)

TEAM SPEALLER

40 mins to get as far as possible

1 mile run together

100 front squats 95/65 (split)

100 burpees (split)

1k row (split)

w/ remaining time…

as many 200m alternating runs as possible.

mile and row count as 100 reps each. Every 200m run is 10 reps