Author: savagesocietygym

61819

Savage Society Gym – GPP

Metcon

Rest 3 mins between metcons.

Metcon (Weight)

“Crom laughs at your 4 winds”

Partner wod

You and your partner have 10 mins to clean and jerk or snatch 10,000lbs for men, 7,000lbs for women. If completed early, perform as many deadlifts as you can.

*each deadlift counts as 100lbs added.

Score is total lbs lifted

Example: if using 135, you will need to do 75 reps do complete 10,000lbs

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

200 american kbs 53/35

*amrap of hspu in remaining time

RX+ 70/53

61319

Savage Society Gym – GPP

Weightlifting

A1: Close grip bench press (3-3-3-3-3)

A2: Metcon (No Measure)

5 x3 R/L

Negative step ups

– stand atop a 24″ box on one leg and lower your body as slow as possible until your “floating” foot has touched the ground. Repeat for 3 reps on each leg.

Pair this with CGBP

Metcon

Metcon (Time)

3x500m row

Rest roughly 2 mins between attempts

Score is based off of slowest time!

Jacked Street

Metcon (AMRAP – Reps)

3 supersets of

15 db flyes

immediately into

max rep db hex press
HEX press- neutral grip db bench with db’s staying connected throughout the rep

61319

Savage Society Gym – Shred

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

Teams of 2:

20 cal row or bike

20 slam balls 50/30

20 hr pushups

20 american swings 53/35

*add 10 reps a round for every movement

REST 2 MINS

4 rounds of

:30 side plank R/L

30 mountain climbers

:30 single leg plank R/L

61219

Savage Society Gym – GPP

Metcon

Metcon (AMRAP – Rounds)

EMOM 28

A) Heavy double Squat clean or Squat snatch

B) pulling option*

C) 15/10 cal bike

D) 30 Russian twists 25/15

*Pulling options*

A) 10-15 ring rows

B) 10-15 kipping pullups

C) 6-8 strict pullups

D) 2-3 muscle ups

Weightlifting

log the weight for the movement you performed during emom

Clean (heavy double)

Snatch (heavy double)

61119

Savage Society Gym – GPP

Weightlifting

Paused Deadlift (3-3-3-3-3)

Pause for :2 at base of kneecap
increase weight every set. Make sure you stick to the :2 pause. DONT RUSH!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

50 double unders/100 singles

15 toes to bar

Jacked Street

Metcon (AMRAP – Reps)

3 rounds

15 lying hamstring curls

max rep barbell curls

61019

Savage Society Gym – GPP

Weightlifting

Split Squat (5-5-5-5-5 R/L)

For a more advanced version (and the #bootygainz) try the active foot version! ask a coach how you can sample this!

Metcon

Metcon (Time)

10-8-6-4-2 hspu

20 front squats 95/65 after each set

RX+ 4″ deficit and 115/75