OHS 6x2

Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
10x30m Pole Vault Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2, low kneesx2)
Some Pole Vault Plant Drills
Pole Vault Takeoffs (10-step approach)
21 Shotput Throws (5-standing, 5-standing with foot change, 5-side full throws, 6-glide)
Gymnastics (Some Glide Kips & Handstands)
2 Laps of the Infield + Static Stretching (Cooldown)

For time:
50/40 Calories row
50 Box step-ups with medball in bearhug 20/14lb, 24”/20”
50 Deadlifts 80/50kg
50 Wallball shots 20/14lb

Rest 4:00 minutes

50 Wallball shots 20/14lb
50 Deadlifts 80/50kg
50 Box step-ups with medball in bearhug 20/14lb, 24”/20”
50/40 Calories row

7x3 Snatch Pull >100%

Warmup
3x
5 wall ball
5 burpees
30 single unders

WOD
50 DUs
25 Med Ball Ground to Overhead
2 rounds of:
155 deadlifts x 12
155 Hang power clean x 9
155 Push Jerks x 6
25 Med ball Ground to Overhead
50 DUs

double unders sucked real hard this time. had no rhythm on them and couldnt string more than 2-3 at a time! frustrated!

140 min
Warm up for 20 min

1.BMU
- 3 x 1
- 11 x 2

2.Clean & Jerk complex
A. Clean
EMOM10: 2 TNG clean
%
1-4 minutes: 65-70 % - 45 kg
6-7 minutes: 70-75 % - 50 kg
8-10 minutes: 75-80 % - 55 kg

B. Jerk
Every 90 s. x 4
2 Push press + 2 Push jerk + 2 Split jerk
x 65-70%
- 46 kg

3.Metcon
A. For time:
4 rounds of:
750/500 m Row
21 KBS 24/16 kg
12 Pull up
Time: 17.59

Rest 2 minutes

B. 10 rounds of ”Chief”
3 Power clean 60/45 kg
6 Push up
9 Air squat
- Not done

4.Core
- Not done

For Time: 150 Wallballs 20/14

Training weekend

AM: 45 min
Aerobic work
A. 15 min:
300 m jog
5 burpee no jump
10 air squat

B. 15 min:
Easy row

C. 15 min:
5+5 plate windmill
5+5 cossack squat
100 m jog
3+3 push up to crab ext.

PM 1: 90 min
Warm up for 10 min
1.Gymnastics skills
- Handstand drills

2.Gymnastics capacity
EMOM15:
1) 8 KHSPU (abmat)
2) 40 DU
3) 6 KCTB
4) 200 m run
5) rest

PM2: 80 min
1.Back squat

2.Metcon
A. AMRAP2:
Max reps BBJO - 23

B. AMRAP2:
Max row for calories - 31

C. AMRAP2:
Max reps devil's press 2 x 10 kg - 21

FGB Style-perform each exercise for 1 minute. At the end of the minute move to the next exercise without rest time. At the end of the round, rest 1 minute. Perform 3 rounds.

Burpees

Abmats

Push ups

Double Unders

Box Jumps 24/20

132
121
128

381

AM: 40 min
60 s. run/60 s. walk
5.5 km, 7.18 min/km
HR 120/151

PM: 130 min
Warm up for 20 min

1.BCTB
- BFLY x 40
- BCTB x 25

2.WL
A. EMOM10
1 Snatch + 1 Snatch below the knee
%
1-4 minutes: 65-70 %
6-7 minutes: 70-75 %
8-10 minutes: 75-80 %
- 36 39 42 kg

3.Strength
A. 3 sets of:
8+8 Reverse front rack lunges
- New set every 3 minutes
- 45 kg

B. EMOM9
1. 20+20 s. side plank hold
2. 20+20 s. One leg hip thrust - 8 reps, 5 kg DB
3. 8 strict toes to bar