Savage Society Gym – GPP

Metcon

Metcon (Weight)

10,000lb elephant.

Bench edition.

Choose a weight and complete the required number of reps to accumulate 10,000/6,000lbs lifted in the bench press. Every time you break perform a 20/15 cal sprint on rower.

Example: 10,000/ 185= 54 reps

Jacked Street

Metcon (Time)

10 rounds of

10 db hammer curls

15 bandy pressdowns

Savage Society Gym – GPP

Metcon

Metcon (Time)

4 rounds each w/ a partner

25/20 cal standing bike

50 air squats

150′ walking lunge

*partners will complete a full round before swapping.

RX+ w/ vest

Savage Society Gym – GPP

Weightlifting

Shoulder Press (Build to a 1RM)

Metcon

Metcon (Time)

50 pullups

400m run

10 power cleans

400m run

8 power cleans

400m run

6 power cleans

400m run

RX 205/135

Savage Society Gym – GPP

Weightlifting

Front Squat (Build to a 1RM!)

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Butts and Guts

Metcon (AMRAP – Reps)

3 rounds

:45 max rep single leg glute bridge R

:45 single leg glute bridge hold R

:45 max rep single leg glute bridge L

:45 single leg glute bridge hold L

:60 plank hold

:60 rest

Savage Society Gym – GPP

Metcon

Metcon (Time)

Teams of 2

100 back squats 225/135

100 wallballs

80 deadlifts 225/135

80 wallballs

60 clean and jerks 135/95

60 wallballs

40 snatches 135/95

40 wallballs

then

1 mile run together

*every time you swap with your partner, you must perform 10/7 cals on bike.

Savage Society Gym – GPP

Weightlifting

Clean (1RM)

Metcon

Metcon (Time)

50-40-30-20-10 double unders

50-40-30-20-10 abmat situps

25-20-15-10-5 pullups

Savage Society Gym – GPP

Weightlifting

Push Press (2x3x70%, 2x3x80%, 1xMRx90%)

Metcon

Metcon (Time)

5 rounds each w/ a partner

12 slamballs 50/30

120yd suicide sprint*

(partners alternate every round)

*sprint to 2nd cone and back, then to 1st cone and back=120yds

Jacked Street

Metcon (No Measure)

30-25-20

plate curls

barbell curls

Savage Society Gym – GPP

Metcon

Metcon (3 Rounds for reps)

Partner wod

1) Amrap 10

30-20-10

standing bike calories

toes to bar

rest 1 min

2)Amrap 10

30-20-10

overhead squats 95/65

burpees over the bar

rest 1 min

3) Amrap 10

30-20-10

calorie row

hr pushups

Savage Society Gym – GPP

Weightlifting

Metcon (Weight)

Power snatch EMOM

EMOM 5- 5 reps (light weight TNG)

rest 1 min

EMOM 5- 3 reps (moderate weight TNG)

rest 1 min

Every :30 for 5 mins- 1 rep(heavy weight)

rest 1 min

EMOM 5- 5 reps (at first weight)
list weight used for singles.

Butts and Guts

Metcon (No Measure)

3-4 sets

10 lateral lunge +skater lunge R*

10 lateral lunge +skater lunge L*

20 alternating medball to toes

30 russian twists

*add weight if able

Savage Society Gym – GPP

Weightlifting

Front Squat (2x3x70%, 2x3x80%, 1xMRx90%)

Metcon

Metcon (AMRAP – Reps)

2 rounds of

:90 max reps each station w/ :30 rest between movements

A) db burpee deadlifts 50/35

B) handstand push ups

C) air squat*

rest 1 min between rounds

*stand all the way up! no half reps!

RX+ wear a vest….with plates!