Stylový gym v Ostravě.
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• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Strength - Back Squat;

- 1RM Paused Back Squat 

- 4x3 Back Squat @100 of 1RM Paused Back Squat 

b) Skill;

- Technique Hang Power Snatch 

- Technique OHS 

c) For Time of:

18-15-12-9-6 Hang P. Sn. 

18-15-12-9-6 OHS 

d) Accessory:

- Snatch Grip Bent Over Barbell Rows; 4x10 @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Skill I. (6min):

- Technique Rowing

- Fish Game (Rower) 

b) Skill II. - Rowing - 3 Sets of (18min):

1st.: 50 sec. On, 10 sec. Off

2nd.: 40 sec. On, 20 sec. Off

3rd.: 30 sec. On, 30 sec. Off

4th.: 20 sec. On, 40 sec. Off

5th.: 10 sec. On, 50 sec. Off

6th.: Rest

c) For Time of (22min TC):

Buy In 1234/1123m Row

Then 14 Rounds of:

7 Toes to Bar

7 Burpee Box Jumps 

d) Accessory;

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Strength - Hip Thrust;

- Technique Hip Thrust 

- 14-12-10-8-6 @increasing

b) Skill - 8min EMOM of:

1 Short Legless Rope Climb + 9 HRPU

c) 13min AMRAP of:

3-6-9-12-15 Push Press 

6-12-18-24-30 Pull Ups

45-45-45-45-45 Double Unders 

d) Accessory;

- Partner Calf Raises; 5x10

• weightlifting
• metabolic
• gymnastics

METABOLIC MONSTER MASH 

a) 40min EMOM (5 Rounds): 

1st: ME cal. Row

2nd: Rest

3rd: ME Double Unders

4th: Rest

5th: ME cal. Echo Bike

6th: Rest

7th: ME Shuttle Run (1 rep = 2x 7.5m)

8th: Rest

b) Accessory: 

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Strength - Front Squat;

- TEST, 1RM Front Squat 

- 3x10 Front Squat @60-50 of 1RM Front Squat

b) Skill II. (15min);

- Technique Jumping Bar Muscle Ups from Ground 

- Technique Jumping Bar Muscle Ups from Box 

- Technique Bar Muscle Ups with Bend 

c) For time:

15-9-6 Bar Muscle Ups

15-9-6 S2O 

d) Accessory; 

- Bulgarian Split Squats; 3x10/side

• weightlifting
• metabolic
• gymnastics

a) Skill;

- Burgener Strength & Clean preparation 

- Plyometrics

b) Strength - Power Snatch;

- Technique Power Snatch 

- 4min EMOM, 5 Single Reps @heavy

c) For time:

1000/900m Row

50 Target Burpees

25 R-Arm Kett. Snatch 

25 L-Arm Kett. Snatch 

50 Box Jump 

1000/900m Row

d) Accessory; 

- Kettlebell Sidebends, 4x 20+20

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill I; 

- General Warm Up 

- Animal Flow 

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

- Rope Pull Up 

- Technique RC from Ground 

- Technique RC from Box 

- Technique RC with Jump 

c) For Time of:

40 T2B + 40 alt. Dual DB Front Rack Lunges

1min Rest

30 T2B + 30 alt. Dual DB Front Rack Lunges

1min Rest

20 T2B + 20 alt. Dual DB Front Rack Lunges

1min Rest

10 T2B + 10 alt. Dual DB Front Rack Lunges

d) Accessory;

- 5min Static Core

• weightlifting
• metabolic
• gymnastics

a) Warm Up; 

- Barbell Yoga 

- Plyometrics 

b) Strength - Push Jerk (20min): 

- Technique Push Jerk - 3RM 

- Then 2RM 

- Then 1RM 

c) 2x 6min AMRAP, 4min Rest of:

6min AMRAP of:

2-4-6-8-… Power Clean 60/35

2-4-6-8-… cal. Bike

- 4min Rest

6min AMRAP of:

2-4-6-8-… Push Jerk 60/35

2-4-6-8-… cal. Row 

d) Accessory - TABATA;

- Barbell Roll-Outs; Acc 20 resp

• weightlifting
• metabolic
• gymnastics

a) Strength - Back Squat;

- TEST, 1RM Back Squat

- 3x10 Back Squat @60-50 of 1RM Back Squat

b) Skill (15min);

- Plyometrics 

- Burgener Strenght 

- Technique TnG Power Snatch 

- Techniquer OHS 

c) 6x every 2:30 for Max Load of:

3 Power Snatch + 1 OHS

d) Accessory;

- Stretch

• weightlifting
• metabolic
• gymnastics

a) Skill:

- Barbell Yoga + Plyometrics 

- Technique Bear Complex

b) Výročí "Sametové revoluce 17-11-1989"; 35min (let) AMRAP of:

17 Bear Complex 

11 Slam Ball over Shoulder 

19 Czech Beast Pull Ups* 

89 cal. Echo/ Row/ Ski/ Bike 

*T2B + Pull Up

c) Accessory;

- 5min Cool Down

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 8min EMOM of:

1st: 30 sec. Free HS/ Handstand

2nd: 16/12 cal. Echo Bike

b) For Time of:

400-350-300m Row

40-35-30 Straight Leg Sit Up

c) 8min AMRAP of:

5-10-15-20-... Target Burpees

60 Double Unders

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

a) Skill I., Gymnastics (20min);

- Ring Support Hold (Top/Bottom) 

- Ring Dips & Kipping Ring Dips 

- Technique Jumping Ring Muscle Ups from Ground 

- Technique Jumping Ring Muscle Ups from Box

b) Skill II., Weightlifting; 

- Technique Single Squat Clean

c) Partner WOD – 3 Rounds For Time of:

20 alternating Squat Cleans

40 Pull Ups

60 cal. Echo Bike

– Athletes break up pull ups & Bike as needed. 

d) Accessory;

- Partner Glute Ham Raises; 15 reps for each Athlete

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY 

a) Skill I.; 

- 5min Row @easy/moderate 

- 5min Athletic ABC 

- 5min Athletic obstacle Jumps 

b) Skill II.; 

- Technique Double Unders 

c) For time of:

2000/1800m Row

200 Double Unders (500 SU)

1000/900m Row

100 Double Unders (250 SU)

d) Accessory: 

- 5min Cool Down

• weightlifting
• metabolic
• gymnastics

a) Strength I. - 1/2 Front Squat;

- 6x6 @increasing weight 

b) Strength II. - Cyclist Front Squat;

- 3x12 @30 of your 1RM Fr. Sq. 

c) 3 Rounds of:

9 HPC 

12 Thruster 

15 Burpee over Barbell

d) Accessory:

- Alt. Front Rack Reverse Lunges; 3x20 @empty

• weightlifting
• metabolic
• gymnastics

a) Strength - Turkish Get Up;

- 5min Technique TGU 

- 8min EMOM of: 

1st: 2x R-Arm TGU 

2nd: 2x L-Arm TGU 

b) Skill (10min); 

- American Kettlebell Swing 

- Technique C2B Pull Ups

c) 4 Rounds For Time of:

33/28 cal. Row

21 Kett. American Swing

12 C2B Pull Ups

d) Accessory:

- Seated Dumbbell Arnold Press; 4x 10-8 @AHAFA

• 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

a) Skill;

- 5min General Warm Up 

- 3min in Bottom position squat with Barbell on the Knee 

- 3min Hip Mobility 

b) Strength - Box Back Squat (to Paralell);

- 6x6 @increasing weight* 

*after each set 6 Broad Jumps

c) 15min AMRAP of: 

150m Shuttle Run (10x 15m) 

30m Dual Front Rack Kett. Carry 

30m Walking Lunges

d) Accessory - Running:

- 8x8m Sprint