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CAGE ATHLETICS
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Weekly Schedule
General Information
Rates
Cage Athletes
CAGE ATHLETICS
Home
Weekly Schedule
General Information
Rates
Cage Athletes
Home
Weekly Schedule
General Information
Rates
Cage Athletes

Schedule

Monday March 31st

3 Rounds

15 Toes 2 Bar

15 Front Squats 135/95

2 Min Rest

3 Rounds

15 Hang Power Cleans

15 BF OTB Burpees

Clean Complex

10 Rounds

Every 1:30

1 Clean

1 Hang Clean

1 Front Squat

Tuesday April 1st

Amanda

9-7-5

Ring Muscle Up

Squat Snatch 135/95

Snatch Max

15 Min

Establish Snatch Max

Scaled Amanda

x2 Power Snatch

x2 Pull Ups

Wednesday April 2nd

40 Cal Rower

40 GHD Sit Ups

40 KB Deadlifts 106/70s

200ft Farmer Carry 40ft Increments

20 Cal Rower

20 GHD Sit Ups

20 KB Deadlifts

200ft Farmer Carry

Bench and Pull Ups

5 Rounds

Every 3 Min

Max Reps Barbell Bench 75% Max

Max Reps Strict Pull Ups

Thursday April 3rd

1600m Run

150 Double Unders

50 Burpees

800m Run

100 Double Unders

35 Burpees

400m Run

50 Double Unders

20 Burpees

Accessory Work

2 Rounds

Every 3 Min

10 Single Leg Deadlifts KB

20 Single Leg Jump Ropes

Friday April 4th

P.1

21-15-9

Toes 2 Bar

WB Shots 20/14

P.2

21-15-9

1 Arm Hang Clean and Jerk 50/35

30ft Handstand Walk

P.1

21-15-9

Alt DB Snatch 50/35

Box Jump Overs 24/20

P.2

21-15-9

D Ball Squat Cleans 66/44

60ft D-Ball Carry On Belly

Note

P.1 Does 2 WODs

P.2 Does 2 WODs

You may alternate or do back to back WODs

The order is up to you

Saturday April 5th

8 AM Open Gym

9 AM Free Community Class (Daycare)

Sunday April 6th

8 AM Open Gym