Savage Society Gym – GPP

Trunk Work

Metcon (Time)

100 hollow rocks

*:20 side plank R/L every time you break*

Weightlifting

rest 1 min between each emom

High-Hang Snatch (EMOM 5- 2 reps (building))

torso should be upright, bar should not be lower than pockets.

Hang Snatch (EMOM 5- 2 reps (building))

bar should be just above kneecap

Snatch (EMOM 5- 1 (building))

Metcon

7 min burpee test (AMRAP – Reps)

AMRAP 7 of burpees to target. Target is 6″ above reach.

-chest and hips hit ground.

-must jump to touch target every rep

Savage Society Gym – GPP

Weightlifting

Front Squat (build to a 1RM)

Metcon

Gonzo (Time)

400m sled drag at bodyweight.

(bodyweight is added to the sled, not including)

Jacked Street

Metcon (No Measure)

3 sets of

10 getup situps R/L

:60 GHD bridge hold (add weight if able)

Savage Society Gym – GPP

Weightlifting

Bench Press (Build to a 1RM!!)

Bar must touch chest and keep butt on pad. NO TOUCHY, NO REPPY!

Metcon

Gas Pedal (Time)

750m row

100 double unders

30 burpees over barbell

Jacked Street

Metcon (Weight)

3×8 db rollbacks

3x max rep double db rows

Savage Society Gym – GPP

Weightlifting

Power Snatch (EMOM 12- 2 reps building (reset every rep))

Metcon

50/30 anaerobic test (Time)

Sprint 50 /30 calories on the bike as fast as possible

Jacked Street

Metcon (Weight)

3 sets of

Hammer curls “21s” Right(7 bottom half, 7 top half, 7 full rep)

Hammer curls “21s” left

Immediately into 150’ Gun walk*

Hold 2 dbs at 90 and walk with them. Dont let the arm move!

Savage Society Gym – GPP

Metcon

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here

Cool Down

Metcon (No Measure)

:60 lying pec stretch R/L

2 mins samson stretch

2 mins quad stretch

2-3 mins banded lat stretch

Savage Society Gym – GPP

Weightlifting

Deadlift (every :30 x 30 reps)

use 85% of your 5RM

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Jacked Street

Metcon (No Measure)

2-3 sets of

10-15 lying cuban press (light weight)

10 get up situps R/L

Savage Society Gym – GPP

Weightlifting

Back Squat (1RM!!!!)

must hit depth to be counted on leaderboard

Metcon

Mad Max (Time)

10-8-6-4-2

push jerks 185/125

box jumps 30/24

Savage Society Gym – GPP

Field Strong

Max height box jump (Distance)

standing box jump

Metcon

Metcon (AMRAP – Reps)

“I’ll be back”

4 rounds of

2 mins max cals on bike

rest :30

amrap 2

2 squat clean

4 burpees over the bar

rest 2:30

RX 135/95

RX+ 185/125

Jacked Street

Metcon (Time)

100 bandy curls

Savage Society Gym – GPP

Weightlifting

Close grip bench press (40 reps x75%1RM)

Metcon

Metcon (Time)

“I eat Green Berets for breakfast”

7-5-3-5-7

wall walks*

20 alternating medball v ups after each set

Savage Society Gym – GPP

Metcon

Metcon (AMRAP – Rounds and Reps)

“Get to da choppa!!”

Amrap 20

75 double unders/150 singles

30 wall balls 20/14

3 rope climbs

*sub 15 pullups for 3 rope climbs

Cool Down

Metcon (No Measure)

2:00 pigeon stretch

2:00 banded hamstring stretch

2:00 foam roll back

2:00 foam roll quads