Stylový gym v Ostravě.
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• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Skill;

- General Warm Up 

- Barbell Yoga 

- Hip Flow & Hip Mobility 

b) Squat Week 2 – For Load:

OHS 2-2-2

Front Squat 2-2-2

Back Squat 2-2-2

*12min For each Movement 

c) Accessory:

- Stretch

• weightlifting
• metabolic
• gymnastics

 a) Skill I. - 6x 30 sec. On/ 1min Off;

Row @sprint 

b) Skill II. - Ring MU (15min);

- Ring Support Hold (Top position) 

- Ring Support Hold (Bottom position) 

- Ring Dips 

- Technique Jumping Ring Muscle Ups from Ground, Sets 

c) 5 Rounds For Time of:

10/8 cal. Bike/ Row

15 C2B Pull Ups

20 Push Ups

d) Accessory;

- Kett. Side Bend; 4x15/ side

• weightlifting
• metabolic
• gymnastics

 a) Skill I.;

- Burgener Strength 

- Plyometrics

- Technique Power Clean 

- Technique Squat Clean 

b) Skill II. - 8min EMOM of:

Power Clean + Squat Clean @moderate

c) 16min AMRAP of:

75 Double Unders

80/65 cal. Machine

75 Double Unders

60 Power Clean 40/25

75 Double Unders

40 Back Squat 40/25 

d) Accessory;

- Wide Stance Good Morning; 3x10 @empty Barbell

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY III. 

a) Row Erg - 3 Rounds of:

500m @moderate pace 

400m @recovery pace 

300m @hard pace 

1min Rest

b) Echo Bike - 15 Rounds of:

15 sec. @very hard 

45 sec. @recovery pace

c) Accessory: 

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Barbell Yoga 

- Plyometrics

b) Strenght - Hang Power Snatch;

- Technique Hang Power Snatch 

- Then 3RM 

- Then 6x3 @85 of 3RM 

c) For Time of:

21-15-9-9-9 Hang P. Snatch 35/20

21-15-9-9-9 Pull Ups 

d) Accessory:

- Klokov High Pull; 4x10 @light

• weightlifting
• metabolic
• gymnastics

 GYMNASTICS DAY

a) Skill I.;

- Game 

- 5min General Warm Up 

- 5min Animal Flow 

- 3min Wrist mobility 

b) Skill II. (15min):

- Ad: Progression/ Sets HS Walk

- Rx: Sets Obstacle HS Walk 

c) 12min AMRAP of:

12 Strict Ring Dips/ Dips

1-2-3-…m HSW/ x2 Bear Walk

d) Accessory - 2x TABATA;

1st: Hollow Rock & Arch Rock 

2nd: High Plank & Plank

• weightlifting
• metabolic
• gymnastics

 MONDAY MONSTER MASH 

a) For Time of:

21-15-9 Hang Power Clean 50/30

21-15-9 cal. Echo Bike

b) For Time of:

21-15-9 Deadlift 80/55

21-15-9 HSPU/ Box HSPU

c) For Time of:

12 Bar Muscle Ups

24 Back Squat @BW

12 Bar Muscle Ups

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

a) Metabolic with Partner - 12min EMOM of:

00:00-02:00 A-Row, B-Echo

02:00-04:00 B-Row, A-Echo 

*Each Athlete 3x Row/ 3x Echo 

b) Skill; 

- Barbell Yoga

- Plyometrics & Shoulder mobility 

- Technique Sq. Snatch/ C&J 

c) For Time with Partner of:

Part a) 3 Rounds of:

6 Squat Snatch 60/35, Partner A

6 Squat Snatch 60/35, Partner B

- no Rest

Part a) 4 Rounds of:

6 Front Squat 60/35, Partner A

6 Front Squat 60/35, Partner B

- no Rest

Part a) 5 Rounds of:

6 Clean & Jerk 60/35, Partner A

6 Clean & Jerk 60/35, Partner B 

d) Accessory;

- Partner Glute Ham Raises; 5x5/ each

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Hip Flow & Hip Mobility 

- Core Activation

b) Strongman - 16min EMOM:

1st: 10-8 SlamBall over Shoulder 

2nd: 4x10m Heavy Farmer Carry 

3rd: 10-8 SlamBall Squat 

4th: 30 sec. Barbell Front Rack Hold (Barbell in the Rack) 

c) 16min AMRAP of:

16/14 cal. Machine

16 Box Jumps 60/50

16 S2O 50/30

d) Accessory; 

- Chinesse Plank; Acc 3-2min

• weightlifting
• metabolic
• gymnastics

 HEAVY DAY

a) Skill;

- General Warm Up 

- Barbell Yoga

- Hip Flow & Hip Mobility 

b) Squat Week 3 – For Load:

OHS 1-1-1

Front Squat 1-1-1

Back Squat 1-1-1

*12min For each Movement 

c) Accessory:

- Stretch

• weightlifting
• metabolic
• gymnastics

 a) Skill I.;

- Scapular Pull Up & Ring Row & Strict Pull Ups 

- Technique Kipping Pull Up, Sets

b) Skill II. - 10min EMOM of:

1st: 50 sec. Row @easy 

2nd: 40 sec. Row @moderate

3rd: 30 sec. Row @fast

4th: 20 sec. Row @sprint 

5th: 10 sec. Row @hard 

c) For Time of:

2000/1800m Row

50 Burpee Pull Up

d) Accessory;

- 5min Static Core

• weightlifting
• metabolic
• gymnastics

 a) Skill I.;

- Burgener Strength 

- Plyometrics 

- Technique Squat Clean 

- Technique Split Jerk 

b) Skill II. - 8min EMOM of:

2x Squat Clean + Split Jerk @moderate 

c) 12min AMRAP of:

10-20-30-… Thruster 40/25

10-20-30-… Ring Dips/ Dips

10-20-30-… Double Unders 

d) Accessory;

- Incline Push Up; Acc 30-20 

- Push Up; Acc 30-20

- Decline Push Up; Acc 30-20

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

12 Days of Christmas – For Time of (30min Time Cap):

1 Deadlift 50/30

2 Thruster 50/30

3 Push Press 50/30

4 Power Clean 50/30

5 Power Snatche 50/30

6 Kettlebell Swing 20/12

7 Pull Ups

8 T2B

9 Box Jump 60/50

10 Goblet Squat 20/12

11 Burpees over Bar

12 Bar Muscle Ups 

*Start with 1 Deadlift. Then do 2 Thrusters and 1 Deadlift. Then 3 Push Presses, 2 Thrusters, and 1 Deadlift. Continue this way until the final round of 12 Bar Muscle Ups, 11 Burpees over Bar, and each movement descending in repetitions all the way down to 1 Deadlift — 364 total repetitions.

• weightlifting
• metabolic
• gymnastics

Christmas WOD - Team of "3"

"Když Mikuláš na čertovi jel"

15min AMRAP of:

Buy In 2025m Row

Then AMRAP of:

12 Synchro Straight Leg Sit Ups

24 Accumulate Power Clean 60/35

12 Synchro Burpee over Bar

24 Accumulate Power Snatch 60/35

Christmas WOD - Team of "3"

"Když Mikuláš na andělovi jel"

15min AMRAP of:

12 Team Jump Rope each Athlete

24 alternating Burpee to Plate

36 cal. Row Together (Other in Plank)

12 Team Jump Rope each Athlete

24 Buddy Squat

36 cal. Row Together (Other in Plank)

• weightlifting
• metabolic
• gymnastics

 HEAVY DAY 

a) Skill;

- General Warm Up 

- Barbell Yoga

- Plyometrics 

b) 7 Sets For Load: 

2 Push Press + 1 Push Jerk 

1min Rest 

c) 10x E2MOM of:

3 Power Clean + 2 Hang Power Clean

*Build in load each Set (TnG) 

d) Accessory:

- Low Hang Clean High Pull; 5x5 @light weight

• weightlifting
• metabolic
• gymnastics

a) Gymnastics:

- Technique C2B Pull Ups (sets)

- Technique A-Jumps (sets) 

b) For Time of:

21 C2B Pull Ups

21 A-Jumps

50 Double Unders

15 C2B Pull Ups

15 A-Jumps

50 Double Unders

9 C2B Pull Ups

9 A-Jumps

50 Double Unders

c) Metabolic Intervals - 2 Sets;

3min AMRAP, Shuttle Run (7.5m)

2min Rest

3min AMRAP, Echo Bike (cal.)

2min Rest

d) Accessory;

- 5min Static Core

• weightlifting
• metabolic
• gymnastics

Charitativní akce  500reps 2025 

CrossFit - 500reps 2025 (Rx)

10 Rounds For Time of (40min Time Cap):

20 cal. Row

15 T2B

10 Dual DB Bench Press 22.5/15

5 Dual DB Hang Cluster 22.5/15

CrossFit – 500reps 2025 (Ad)

10 Rounds For Time of (40min Time Cap):

20 cal. Row

15 K2E

10 Dual DB Bench Press 15/10

5 Dual DB Hang Cluster 15/10

CF – 500reps 2025 (Sc & Staning Adaptive)

10 Rounds For Time of (40min Time Cap):

20 cal. Row

15 Knee Raises

10 Dual DB Bench Press 10/7.5

5 Dual DB Hang Cluster 10/7.5

CF – 500reps 2025 (Seated Adaptive)

10 Rounds For Time of (40min Time Cap):

200m Ski Erg

15 Wall Ball

10 Dual DB Floor Press 10/7.5

5 Sit Ups