General 6 — CAGE ATHLETICS

Monday

21-15-9

Deadlifts 225/155

OH Walking Lunges KBs 53/35

Lateral OTB Burpees

Back Squats

3 Min

Max Reps Back Squats

Once you take it off the rack you may not re rack

Tuesday

3 Rounds

30 Calories Rower

20 Box Jumps 24/20

10 D Ball OTS 154/110

Cardio

5 Min On 1 Off

Ski

Bike

Row

Wednesday

12-9-6

Squat Cleans 185/135

Bar Muscle Ups

Cleans

12 Rounds

Every 1:15

1 Clean

Thursday

5 Rounds

12 Toes 2 Bar

6 Devils Press 50/35s

30ft Handstand Walk

100m Run

Accessory Work

3 Rounds

20 Second L-Sit

20 Sec Handstand Hold

20 Sec Support Rings

20 Second Side Plank L & R

Friday Partner WOD

80 Wall Ball Shots 30/20

70 C2B Pull Ups

60 Thrusters 135/95

50 Bar Facing OTB Burpees

40 Clean and Jerks

30 Ring Muscle Ups

20 Clusters

10 Rope Climbs 15/13

Saturday

8-9 AM Open Gym

9-10 AM Free Community Class

Schedule