Stylový gym v Ostravě.
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• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH

a) 7min AMRAP of:

10 Squat Snatch 80/50

ME cal. Machine

b) 7min AMRAP of:

15 Squat Snatch 65/40

ME cal. Machine

c) 7min AMRAP of:

20 Squat Snatch 50/30

ME cal. Machine

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

 GYMNASTICS DAY 

a) Skill I. - 10min For Quality;

- Practise HS Walk 

b) Skill II. - 12min E2MOM of:

3 Strict HSPU

6 Strict Pull Ups

12 alt. Pistols Squat 

c) 18min AMRAP with a partner:

8 Pull Ups

7 Box Jumps 60/50

6 Ring dips

– Partners alternate full rounds. 

d) Accessory;

- 5min Static Core

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- Barbell Yoga

- Plyometrics 

- Technique Hang Kettlebell Snatch

b) Skill II. - For Time of; 

100 1-Arm Kett. Snatch 20/16 

*Every Break = 10 Burpee Box Jump Over 60/50

*Break = Touch to Ground & Switch Arm

c) 3 Rounds For Time of:

15 Power Snatches 35/20

50 Double Unders

15 cal. Echo Bike

2min Rest

d) Accessory:

- Kettlebell Sidebends; Acc 50/ side

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Plyometrics 

- Technique Push Press/ Push Jerk 

- Technique Split Jerk

b) Strenght (20min);

00:00-10:00 1RM S2O (Rack) 

10:00-20:00 (EMOM), 1 @90-85 

c) 13min AMRAP of:

50 Dual DB S2O 22.5/15

40 T2B

30 Shuttle Run (2x5m)

d) Accessory;

- 5min Shoulder Stretch

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Skill I.;

- General Warm Up 

- Hip Flow & Hip Mobility 

- Hip Circle 

b) Strenght - 10min EMOM of; 

1-5: 4 Paused B. Squat @55-50

6-10: 2 Paused B. Squat @70-65

c) 5x E3MOM For load:

10-8-6-4-2 Squat clean

– Each set must be unbroken. 

d) Accessory:

- TnG Clean Pull; 5x3 @last weight in WOD

• weightlifting
• metabolic
• gymnastics

 a) Skill I.;

- Gymnastic General Warm Up 

- Technique Pull Over 

- Technique Rope Climb

b) Skill II. - 16min EMOM of:

1st: 3-1 Short Rope Climb 

2nd: Echo Bike @only Arms 

3rd: 3-1 Single Pull Over 

4th: Echo Bike @only Legs 

c) 5 Rounds For Time:

400/360m Row

2x5m Handstand walk

d) Accessory - 4x 30 sec On/ 30 sec. Off;

- FLR High Plank

• weightlifting
• metabolic
• gymnastics

 a) Skill I.; 

- Burgener Strength 

- Plyometrics 

- Technique BTN S2O 

- Technique OHS from Rack 

b) Strenght; 

- 1RM OHS from Rack 

- Then 3x3 @80-75 of 1RM 

c) For Time of:

15-12-9 OHS 60/35

30-24-18 C2B Pull Ups

60-48-36 Double Unders 

d) Accessory;

- 1-Arm Ring Row, 4x8/side

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 8min AMRAP of:

1 Clean & Jerk 100/65

10 T2B

b) 8min AMRAP of:

3 Clean & Jerks 85/55

20 K2E

c) 8min AMRAP of:

5 Clean & Jerks 70/45

30 Sit Ups 

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY I. 

a) Row Erg - 3 Rounds of:

300m @hard pace 

500m @recovery pace 

200m @hard pace 

2min Rest

b) Echo Bike - 3 Rounds of:

2min @moderate pace 

1min @recovery pace 

2min @moderate pace 

1min Rest

c) Accessory: 

- Cool Down

• weightlifting
• metabolic
• gymnastics

 a) Skill;

- Technique Fr. Rack Lunges

- Technique Overhead Lunges

b) Strength - 12min EMOM of:

1st: 8m 1-Arm DB Fr. Rack Lunges (R) 

2nd: 8m 1-Arm DB Fr. Rack Lunges (L) 

3rd: 8m 1-Arm DB Overhead Lunges (R) 

4th: 8m 1-Arm DB Overhead Lunges (L)

c) For time:

80/65 cal. Row

70 V-Ups

60 Kett. Swing 24/16

50 Goblet Revese Lunges

40 Target Burpees

30/20 cal. Row

d) Accessory: 

- Pigeon Stretch; 2x2min (R+L)

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY

a) Skill I. - 10min;

- General Warm Up 

- Core Strength (activation) 

b) Skill II. - 20min;

- Progression Kipping Pull Up 

- Practise Kipping Pull Up 

- 5min EMOM XX reps (athlete choice)

c) 2x 8min AMRAP, 4min Rest between AMRAPs of:

8min AMRAP of:

10 Burpee Pull Up

10 alt. 1-leg Squat Pistols

- 4min Rest

8min AMRAP of:

20 Burpee Pull Up

20 alt. 1-leg Squat Pistols 

d) Accessory;

- Hanging Knee Raises; 100 reps

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Barbell Yoga 

- Plyometrics

b) Strength:

- Technique Push Press & Jerk 

- 8min EMOM: 3+1 @heavy from Ground

c) 3 Rounds For Time:

400m Row

30 Dual DB Push Press 

d) Accessory: 

- Dual DB Bench Press; 4x10 @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Gymnastics - 15min;

- Horizontal Ring Row, Sets 

- Close Grip Strict Pull Ups, Sets 

- Wide Grip Strict Pull Ups, Sets 

b) Skill - 8min: 

- Technique Original Bear Complex (Power Clean + Fr. Squat + S2O + Back Squat + BTN S2O) 

c) 15min AMRAP of:

3 Bear Complex 70/40

4 Legless Short Rope Climb

50 Double Unders

60 sec. Rest

d) Accessory: 

- TABATA, Side Plank (R/L)

• weightlifting
• metabolic
• gymnastics

 HEAVY DAY 

a) Skill;

- General Warm Up 

- Barbell Yoga 

- Hip Flow & Hip Mobility 

b) Squat Week 1 – For Load:

OHS 3-3-3

Front Squat 3-3-3

Back Squat 3-3-3

*12min For each Movement 

c) Accessory:

- Stretch

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH

For time:

100/85 cal. Row

21 Thrusters 40/25

21 C2B Pull Ups

18 Power Snatch 40/25

18 C2B Pull Ups

15 Thrusters 40/25

15 C2B Pull Ups

12 Power Snatch 40/25

12 C2B Pull Ups

9 Thrusters 40/25

9 C2B Pull Ups

6 Power Snatch 40/25

6 C2B Pull Ups

3 Thrusters 40/25

3 C2B Pull Ups

100/85 cal. Row

• weightlifting
• metabolic
• gymnastics

a) Skill I. (15min);

- Bar Support Hold (Top position) 

- Bar Dips 

- Technique Jumping Bar Muscle Ups from Ground 

- Technique Jumping Bar Muscle Ups from Box 

b) Skill II. (5min)

- Technique T2B 

c) 5x E3MOM of:

16 T2B

13/10 cal. Echo Bike

10 Target Burpee

d) 6x 30 sec. On/ 1min Off:

Echo bike @sprint

e) Accessory:

- Cool Down

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY II. 

a) Row Erg - 4 Rounds of:

250m @easy pace

250m @moderate pace 

250m @hard pace 

250m @recovery pace 

1min Rest

b) Echo Bike - 5 Rounds of:

3min @moderate pace 

1min @recovery pace

c) Accessory:

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill (15min);

- Wrist Mobility

- Headstand 

- Handstand 

- Strict / Kipping HSPU, Sets

b) Front Squat (from Ground);

- 2x5 @empty Barbell 

- 2x3 @30 of your 1RM 

- 10-8-6-4-2 @AHAFA

c) For Time of:

30-20-10 Thruster 35/20

9-6-3 Wall Walk 

d) Accessory:

- 1-Arm DB Seated Shoulder Press; 4x10/ side

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- Burgener Strength 

- Plyometrics 

- Technique Squat Snatch 

- Technique Snatch Balance

b) Skill II. - 8min EMOM of:

Power Snatch + Squat Snatch + Snatch Balance @moderate

c) Accessory:

- Snatch High Pull; 5x3 @moderate 

d) 13min AMRAP of:

33/27 cal. Row

21 Am. Kett. Swing 20/12

12 Box Jump Over 75/60

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill I; 

- General Warm Up 

- Animal Flow 

b) Skill II., Rope Climb (15min);

- Rope Pull Up 

- Technique Legless Rope Climb from Ground 

- Technique Legless Rope Climb with Jump 

- Sets 

c) For Time of:

40 K2E + 40 alt. OH Plate Lunges

1min Rest

30 K2E + 30 alt. OH Plate Lunges

1min Rest

20 K2E + 20 alt. OH Plate Lunges

1min Rest

10 K2E + 10 alt. OH Plate Lunges 

*Plate 25-20/15-10

d) Accessory;

- 5min Static Core

• weightlifting
• metabolic
• gymnastics

 a) Strength - 10min EMOM of: 

1st: 14 alt. 1-Arm DB Snatch 

2nd: 14 alt. 1-Arm DB Clean

b) Skill;

- Technique Power Clean

- Technique Power Snatch 

c) 2x 7min AMRAP of:

00:00-07:00

3 Power Clean 80/45

10-20-30-40-… DU

07:00-10:00 Rest

10:00-17:00

3 Power Snatch 60/35

10-20-30-40-… DU 

d) Accessory;

- Calf Raises, Toes to Plate; 5x20