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• weightlifting
• metabolic
• gymnastics

a) Skill - Ring Muscle Ups - Progression III. 

- Grip & Pull 

- Transition (Banded Ring Pull-Downs) 

- Kneeing Muscle Up 

b) Hero "Wittman" - 10 Rounds For time of: 

10 Burpees 

10 Air Squats 

10 Push Ups 

10 Sit Ups 

c) Accessory: 

Russian Dips; Acc 20-30

• weightlifting
• metabolic
• gymnastics

a) Strength - Turkish Get Up; 

- Kettlebell Gentleman 5+5 

10min Skill & Technique Turkish Get Up 

- 3RM (L) & 3RM (R) 

b) 2x6min AMRAP, 3min Rest between AMRAPs of:

1000/900m Row 

ME C&J 80/50

c) Accessory; 

- 100m Dual Kettlebell Front Rack Carry @AHAFA 

- 100m Dual Kettlebell Farmer Carry @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Strength, HSPU (sets);

- Strict HSPU 

- Kipping HSPU

b) Girl "Kelly" - 5 Rounds For time of (30min TC): 

400m Run 

30 Box Jumps 60/50 cm 

30 Wall Ball 9/6 kg

c) Accessory:

- 1-Arm DB Strict Press; 10-9-8-7-6-5/ each Arm

• weightlifting
• metabolic
• gymnastics

 a) Strength, Paused Back Sq. III.:

7x3 @65 of your 1RM (10-5-2022) 

b) Bench Press;

5-4-3-2-1-2-3-4-5 

c) Clean Deadlift;

5-4-3-2-1-2-3-4-5

c) Accessory; 

- Clean Grip Romanian Deadlift; 5x10 @AHAFA

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) For time of: 

50/40 cal. Row 

50 Burpee over Rower 

50/40 cal. Row 

b) Girl "Lola" - 5 Rounds For time of: 

30 Double Unders

20 K2E 

10 HSPU/HRPU

c) For time of: 

500m Run 

50/40cal. Air Bike 

500m Run 

*Rest 5min between workouts

• weightlifting
• metabolic
• gymnastics

a) Strength - Bulgarian Split Squats; 

4x15/side @20 of your 1RM Back Squat

b) 3x TABATA, 4min Rest:

1st.: ME (m) Row

- 4min Rest

2nd.: Air Squat

- 4min Rest 

3rd.: Shoulder Press 20/15/10 

c) Accessory: 

- Weighted Sit-Ups; 4x15 @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Skill; 

10min Athletic ABC + 5min Jumping Skills 

b) Running - Intervals;

5x: 400m @hard, 

90sec. Rest 

3min Rest 

5x: 100m @sprint, 

100m Recovery Walk 

c) Accessory; 

Chinese Plank; 2x 2min

• weightlifting
• metabolic
• gymnastics

a) Strength, Front Squat:

5-5-5-3-3-3-1-1-1

b) Team (of two) "Frantasy Land" - For time of:

21-15-9: Thruster 40/25 & Pull Ups 

15-12-9: Thruster 50/30 & Chest to Bar Pull Ups 

12-9-6: Thruster 60/35 & Bar Muscle Ups

c) Accessory;

Barbell Sit Ups; 4x10

• weightlifting
• metabolic
• gymnastics

a) Strength, Hip Thrust:

- 5RM  

Then 5x5 @80 of your 5RM

b) 16min EMOM of: 

1st.: 50 Heavy Jump Rope

2nd.: 5-15 Bar Dips

3rd.: 50 Double Unders

4th.: 5-15 Ring Push Ups

c) Accessory;

- 1-Arm DB Bench Press; 10-9-8-7-6-5-4-3-2-1/ each Arm @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Skill - Strict HSPU; 

- Animal Flow 

- 10min Technique 

- 5min AMRAP Strict HSPU/ Kipping HSPU 

b) Hero "Adrian"- 7 Rounds for time of: 

3 Forward Rolls 

5 Wall Climbs 

7 T2B 

9 Box Jumps 60/50 

c) Accessory - 2 Rounds of: 

1min Plank 

1min Rest 

1min FLR High Plank 

1min Rest

• weightlifting
• metabolic
• gymnastics

a) Skill - Power Clean;

- 15min Technique 

- 5min TC for 1RM 

b) 5 Rounds of:

200m Run 

10 Barbell excercise 50/30* 

*1st. Deadlift, 2nd. Hang Power Clean, 3rd. Deadlift, 4th. Hang Power Clean, 5th. Dedlift

c) Accessory;

- Clean Grip Romanian Deadlift @empty Barbell; 5x10

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) For time of:

15-12-9 Hang Sq. Snatch 30/20

15-12-9 Bar Facing Burpee

b) 7min AMRAP of:

50 Double Unders

15 Push Press 30/20

15 K2E

c) For time of:

21-15-9 Hang Power Snatch 30/20

21-15-9 cal. Assault Bike

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

DEN SLOVANSKÝCH VĚROZVĚSTŮ CYRILA A METODĚJE 

HEAVY DAY 

a) Strength, Back Squat:

5-5-5-3-3-3-1-1-1 

b) Team (of two) "Cyril & Metoděj" - 12min AMRAP of:

40 Alternating Wall Balls 

20 Synchro Am. Kett. Swing 

40 Alternating Wall Balls 

20 Synchro Kett. Alt. Snatch 

40 Alternating Wall Balls 

20 Synchro SDHPU

c) Accessory - 4 sets of: 

- 8 Seated DB Triceps Extension 

- 8 Barbell Biceps Curls 

- 8 Seated DB Triceps Extension 

- 8 Barbell Biceps Curls

• weightlifting
• metabolic
• gymnastics

DEN UPÁLENÍ MISTRA JANA HUSA 1415 

a) Skill - 12min EMOM of: 

1st.: 6 Burpee Pull Ups

2nd.: 7 Straight Legs T2B

3rd.: 14 Down Ups

4th.: 15 L-Hang Raises 

b) For time of: 

6min EMOM of 5 Pull Ups + 10 AbMat Sit Ups, 

Then 7 Rounds of: 

7cal. Row + 7 Burpee over Rower, 

Then 1415m Row 

c) Cool Down: 

Rowing 5min @easy

• weightlifting
• metabolic
• gymnastics

a) Skill - Bar Muscle Ups;

- Swing & Kip 

- Hollow Position 

- Jumping from Box 

- Banded Bar Muscle Ups

b) For time of: 

Buy in 400m Run 

Then 4 Rounds of: 

15 Power Snatch 40/25,

30 HRPU 

Buy out 400m Run

c) Accessory;

- Dual DB/Kett. Strict Press; 15-10 reps @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Skill - Rowing, 

- Body Pivot No Handle 

- Body Pivot w/ Handle (straight arms) 

- Full slide w/ Handle, no arms (legs only) 

- Full slide arms & legs 

b) Rowing - Intervals;

5x: 250/200m @sprint + 250/200m @recovery pace 

5min Rest 

5x: 250/200m @sprint + 250/200m @recovery pace 

c) Accessory; 

- Bent-Over Real delt flyes 15-10reps 5/2.5kg

• weightlifting
• metabolic
• gymnastics

a) Strength, Deadlift:

5-5-5-3-3-3-1-1-1

b) HERO "Omar" - For time of:

10 Thruster 40/25 

15 Burpee Facing over Bar 

20 Thruster 40/25 

25 Burpee Facing over Bar 

30 Thruster 40/25 

35 Burpee Facing over Bar

c) Accessory;

- Seated Empty Barbell Rotations, 6 sets; 

30sec. On/ 30sec. Off

• weightlifting
• metabolic
• gymnastics

a) Skill; 

- Split squat; 4x10/side (BW) 

- Cyclist Squat; 4x10 (BW) 

- Sq. Pistols; 4x10, 

1min Rest 

b) 20min for Quality: 

Acc 100 Pull Ups 

Acc 100 Toes to Bar 

Acc 100 Box Jump Over 

Acc 100 Walking Lunges 

c) Accessory - 4 Rounds of:

10x Kettlebell Sidebends (R)

30sec. Rest

10x Kettlebell Sidebends (R)

30sec. Rest