OHS 6x2

Rest day, total workouts of the week 9 hours, x 5
Deload week

Strength & conditioning
Metcon x 1
Aerobic work x 2 - 95 min
Upper body strength x 1
Squat -

Gymnastics
MU - 50
BMU -
BFLY - 50
BCTB - 40
HSW -

Recovery
Sleep 4/7
Avg. 22:55
Avg. 8 h 00 min
Avg. 2760 kcal/day

Part 1.

200m run w 12/9kg medicine ball

3 rounds:
14m dual KB lunges (front rack, heavy)
10 T2B/K2E
10 Push-up
5 Wall Ball @ 9/6kg
...

Part 2.

200m run w 12/9kg medicine ball

2 rounds:
14m dual KB lunges (front rack, heavy)
10 T2B/K2E
10 Push-up
10 Wall Ball @ 9/6kg
...
Part 3.

200m run w 12/9kg medicine ball

1 round:
14m dual KB lunges (front rack, heavy)
10 T2B/K2E
10 Push-up
15 Wall Ball @ 9/6kg

TC: 35min

20 min of:

7 Strict C2B
0:30 L-Sit hold
1 Rope Climb
5+5 sideways box jumps 30/24"

AMRAP 15

21 WallBall 9kg
15 C2B
21 WallBall 9kg
15 C2B
21 Wallball 9kg
9 Bar MU
21 Wallball 9kg
9 Bar MU
45 Cal Row

9 min AMRAP

5 DB thrusters (tytöt 20-35 lbs, pojat 25-40lbs)
9 toes to bars
12 box jumps

EMOM x 10

10 Kipping T2R

4 RFT
-400m row
-10x transverse medball toss per side
-3x ground and pound complex (3x elbows per side, 3x punches per side)
-10m sprint
-10x knee strikes
-10m sprint
-20x ski erg

AM: 40 min
60 s. run/60 s. walk
5.5 km

PM: 130 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.Bench press
4x8x65 %
New set every 3 minutes
- 36 kg

3.Metcon
AMRAP14:
4 D-ball over shoulder - 4 power cleans at 45 kg
8 Chest to bar > 8 butterfly pull ups
14 cal Bike erg
Reps: 6 rounds + 7 reps = 163 reps

4.Accessory
Tabata shoulder press/bicep curls - 12 reps each, 12 kg barbell

Parin kanssa 10 rundia you go i go

20 cal ski
10 deadlift 100kg