Stylový gym v Ostravě.
Přijď na CrossFit a další lekce!

• weightlifting
• metabolic
• gymnastics

a) Skill;

- Barbell Yoga, 3min 

- Hip Circle 

b) Strength - Hip Thrust: 

- Technique Hip Thrust & Then 10RM (10min Time Cap) 

- 3x8 @80-75 of your 10RM

c) 5x 2min On/ 2min Off:

10 Deadlift 80/45

Max Shuttle Runs, 7.5m 

d) Accessory: 

- Partner Glute Ham Raises; 3x10-8

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Skill - 15min Technique; 

- TnG Muscle Clean 

- TnG Power Clean 

- TnG Deep Power Clean 

b) Strength - Power Clean;

- 1RM (Time Cap 8min) 

c) Death by EMOM;

1st: 3 Power Clean @50 of 1RM

2nd: 4 Power Clean @50 of 1RM

3rd: 5 Power Clean @50 of 1RM

...

XX: xx Power Clean @50 of 1RM *13min Time Cap 

d) Accessory:

- Barbell Front Raises; 

; Acc 30 reps @empty Barbell

• weightlifting
• metabolic
• gymnastics

PARTNER MMM, PRE-CMG 

a) 18min AMRAP with a partner:

200/180m Row

10/8 cal. Bike

5 Power Snatches

5 OHS 

– Perform in “I go, you go”

b) 4 Rounds For Time with a partner:

30 T2B (Share)

400m Run (together)

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

a) Skill;

- 5min Wrist Mobility 

- 10min Technique HS Walk 

- 5min Sets HS Walk

b) 13min AMRAP of:

15 Strict HSPU from Box

15 Strict Dips (Box)

450/400m Row

c) Metabolic Challenge;

TABATA ME cal. Row

d) Accessory;

- Top Half Strict Press; 4x10 @empty Barbell

• weightlifting
• metabolic
• gymnastics

a) Skill I.; 

- Burgener Strength 

- Plyometrics 

- Technique Clean & Hang Clean 

b) Skill II. - 8min Time Cap; 

Daily Max for Complex 1 Clean + 1 Hang Clean 

*Any style 

c) Girl "Nasty Girl" - 3 Rounds For Time of:

50 Air Squat

7 Ring Muscle Ups

10 Hang Power Clean 

d) Accessory;

- DB Push Ups; 16-12-8-4 unbroken Reps

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY II. 

a) 7x E3MOM of:

20/16 cal. Echo Bike @sprint

b) 20min AMRAP of:

ME cal. Row

- Every 20/15 cal., stop and perform 20 Double Unders

c) Accessory:

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Hip/ Knee/ Ancle Mobility

b) Strength & Plyo - 6 Sets of;

5 Front Squat @70 of your 1RM

3 Broad Jumps 2.5-2/2-1.5m 

90 sec. Rest

c) For Time of:

15-12-9-6-3 Burpee over Bar

5-4-3-2-1 Squat Snatch

d) Accessory; 

- Snatch Deadlift, 5x5 @heavy

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Plyometrics 

b) Strength - Split Jerk (20min); 

- Split Walk 

- Split Jump 

- Split Jerk (BW)

- Split Press 

- Split Jerk @heavy (Sets)

c) 5x E4MOM of:

15/12 cal. Row

10 Bench Press @50 BW

ME unbroken Pull Ups 

d) Accessory:

- Seated Front Rack Strict Press; 4x8 @AHAFA

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill I.;

- 5min Core Activation 

- Swing on the Rings 

b) Skill II. - 10min EMOM;

1st: 10-5 Toes to Ring 

2nd: 10-5 Parallette Push Ups 

c) 15min AMRAP of:

15 T2B

20 Box Jump Step Down

25 V-Ups 

30 Walking Lunges (steps) 

c) Accessory - Static Core;

- Acc 2min FLR High Plank 

- Acc 2min Side Plank (R) 

- Acc 2min Side Plank (L)

• weightlifting
• metabolic
• gymnastics

a) For Time of:

30 Deadlift 

20 Front Squat 

10 Squat Snatch 

b) 3 Rounds For Time of:

1000m Row

8 Bar Muscle Ups

60 Air Squats

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Barbell Yoga 

- Technique Power Clean 

- Technique Squat Clean 

b) 10min EMOM; 

1st: 3 Squat Clean @Heavy 

2nd: 3 Power Clean @Heavy 

c) 3 Rounds For Time of:

50 Double Unders

12 Power Clean 

Right into…

800m Run (2x 400m) 

d) Accessory;

- Lying Barbell Triceps Extension; 5x10 @light

• weightlifting
• metabolic
• gymnastics

a) Skill - 15min Technique; 

- TnG Shoulder Press 

- TnG Push Press 

- TnG Push Jerk 

b) Strength - Push Jerk;

- 1RM (Time Cap 8min) 

c) Death by EMOM;

1st: 3 Push Jerk @50 of 1RM

2nd: 4 Push Jerk @50 of 1RM

3rd: 5 Push Jerk @50 of 1RM

...

XX: xx Push Jerk @50 of 1RM

*13min Time Cap

d) Accessory;

- Barbell Calf Raises; Acc 100 reps @empty

• weightlifting
• metabolic
• gymnastics

a) Skill - TABATA;

1st: Jump Rope CrossOver 

2nd: Burpee Broad Jump 

b) Skill - 18min EMOM, 45 sec. On/ 15 sec. Off:

1st: Echo Bike @fast 

2nd: Dead Hang 

3rd: Row @fast 

4th: High Plank 

5th: Jump Rope

6th: Wall Sit 

c) For Time of:

1000/900m Row

50 Push Ups

1000/900m Row

50 Pull Ups

d) Accessory;

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill I.; 

- Burgener Strength

- Plyometrics 

- Technique Clean & Hang Clean 

b) Skill II. - 8min Time Cap; 

Daily Max for Complex 1 Snatch+ 1 Hang Snatch 

*Any style 

c) 12min AMRAP of:

30 Step over Box with DB

1500m Run (3x 500m)

ME 1-Arm alt. Devil Press 

d) Accessory;

- Cyclist DB Goblet squat; Acc 40-30 reps

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY III. 

a) Skill;

- General Warm Up 

- Athletic ABC 

b) 40min EMOM of:

1st: ME cal. Row

2nd: Rest

3rd: ME cal. Echo Bike

4th: Rest

c) Accessory:

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Hip/ Knee/ Ancle Mobility

b) Strength & Plyo - 6 Sets of;

5 OHS @70 of your 1RM

3 Vertical Jumps 

90 sec. Rest 

c) 14min AMRAP of:

30 Target Burpees

20 alt. Hang DB Snatch

10x10m Dual Kett. Farmer Carry 

d) Accessory:

- DB Side Bend; 4x15/side

• weightlifting
• metabolic
• gymnastics

a) 8min AMRAP of DB´s „DT“:

15 Deadlifts 

12 Hang Power Cleans 

9 Push Jerks 

b) For Time of:

1mile Run (3x 550m)

c) 8min AMRAP of:

3-5-7-9-… Squat Snatch

3-5-7-9-… Strict Ring Dips

*Rest 5 minutes between workouts.

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY

a) Skill I. - TABATA; 

1st: Walking Lunges 

2nd: Hollow Rock 

b) Skill II. - 12min EMOM of:

1st: 12-8m Dual DB Suitcase Lunges

2nd: 12-8 GHD-SU (modified version with Heavy DB´s) 

c) 20 Rounds For Time of:

3 Target Burpee

6 Pull Up

9 Push Up

12 Air Squat 

d) Accessory - Static Core;

- Acc 2min Copenhagen Plank (L)

- Acc 2min Copenhagen Plank (R) 

- Acc 2min Wall Sit

• weightlifting
• metabolic
• gymnastics

a) Metabolic - For Time of;

- 1000m Row, 3min Rest

- 750m Row, 2min Rest

- 500m Row, 1min Rest 

- 250m Row

b) Skill;

- Technique Sumo Deadlift High Pull

c) For Time of:

400m Row 12 SDHP

400m Row

9 SDHP

400m Row

6 SDHP

400m Row

d) Accessory:

- Lu Raises with Plate; 4x10 

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Hip Mobility & Hip Circle 

b) Strength - Back Squat; 

- 10RM 

- 3x8 @80-75 of your 10RM 

c) 5 Rounds For Time with a partner:

24 Double Unders (each)

19 Goblet Squat 20/12 (synchro)

2 C&J @heavy (1+1)

200m Run (together)

d) Accessory; 

- Partner Hanging Knee Raises; 4x12

• weightlifting
• metabolic
• gymnastics

a) Skill - 15min Technique; 

- TnG Muscle Snatch 

- TnG Power Snatch 

- TnG Deep Power Snatch 

b) Strength - Power Snatch;

- 1RM (Time Cap 8min) 

c) Death by EMOM;

1st: 3 Power Snatch @50 of 1RM

2nd: 4 Power Snatch @50 of 1RM

3rd: 5 Power Snatch @50 of 1RM

...

XX: xx Power Snatch @50 of 1RM 

*13min Time Cap

d) Accessory;

- Snatch Grip Romanian Deadlift; 3x15 @light

• weightlifting
• metabolic
• gymnastics

a) Skill I. - 6min EMOM of:

1st: 20sec. Echo Bike @fast 

2nd: 20sec. ME Burpee

b) Skill II. - 15min EMOM of:

1st: 10-5 Ring Row (body in parallel with floor)

2nd: 10-5 Parallette Push Ups

3rd: 30 sec.Echo Bike only Arms 

c) 14min AMRAP of:

100 Double Unders

40 AbMat Sit Ups

30 C2B Pull Ups

d) Accessory;

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Strength;

- Good Morning, 4x10 @25-20 of your 1RM Back Squat

b) Skill - Strongman - 5 Sets for Quality;

10 Shoulder Press @50 BW 

8 Sandbag (slamball) to Shoulder 

60m (4x15m) Kett. Farmer Carry

c) For Time of:

21-18-15-12-9-6-3 cal. Row

21-18-15-12-9-6-3 Fr. Sq. 

21-18-15-12-9-6-3 Down Up

d) Accessory;

- Static Core 5-10min