General 6 — CAGE ATHLETICS

Monday

30-20-10

Row Calories

Thrusters 95/65

BF OTB Burpees

Back Squats

Every 3 Min

10-10 60%

5-5-5 75%

Tuesday

10 Rounds

5 Strict Pull Ups

10 KB Swings 70/53

100m Run

Bench

5 Rounds

Every 3 Min

Max Reps DB Bench Press

Max Reps DB Bent Over Rows

Wednesday

5 Rounds

20 WB Shots 30/20

2 Rope Climbs 15/13

50 Double Unders

Clean Complex

10 Rounds

Every 1:30

1 Power Clean

1 Front Squat

1 Hang Squat Clean

Thursday

3 Rounds

800m Run

7 Wall Walks

Rest 2 Min

Tabata This

8 Rounds

20 On 10 off

Toes 2 Bar

GHD Sit Ups

Ab Wheel

L-Sit

Friday Partner WOD

30 Min

AMRAP

10 Devils Press 50/35s

30 Ring Dips

40 Step Up and Overs 50/35s 20”

20 BF BBJ Overs 24/20

60 Cal Rower P.2 Farmer Carry Hold 50/35s

50 GHD Back Extensions

Saturday

8 AM Open Gym

9 AM Free Community Class

Schedule