General 6 — CAGE ATHLETICS

Monday September 15th

21-18-15-12-9-6-3

Ring Dips

Front Squats 95/65

Box Jump Overs 24/20

Clean Complex

10 Rounds

Every 1:30

1 Hang Clean

1 Front Squat

1 Jerk

Tuesday September 16th

20 Min

AMRAP

20 Latreral OTDB Burpees

20 DB Alt Hang Clean and Jerk 50/35

50m Sled Push 105/70 KB

Deadlifts

10 Min

EMOTM

1 Deadlift 85%

Baseball Kids Tuesday

3 Rounds

200m Run

15 KB Deadlifts

15 KB Lunges

Wednesday September 17th

1 K Row (Vest)

1000m Run

1 Mile Bike

Snatch or Power Clean

12 Rounds

Every 1:15

1 Hang Snatch

1 Snatch

Thursday September 18th

45 WB Shots 30/20

90 Double Unders

15 Bar Muscle Ups

90 Double Unders

45 WB Shots

Back Squats

5 Rounds

Every 3 Min

5 Back Squats 75%

Friday September 19th

10 Alt Rounds

15 GHD Sit Ups

12 Deadlifts 155/105

9 Hang Power Cleans

6 Shoulder 2 Overhead

Then

60 Toes 2 Bar

30 Clean and Jerk

Saturday September 20th

Open Gym 8-9AM

Class 9-10AM

Schedule