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

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Barbell Yoga 

- Hip Flow & Hip Mobility

b) Strenght - Front Squat I.;

- 5RM - Then 5x5 @80 of 5RM

c) 10min AMRAP of:

10 alt. Front-rack Lunges 

10 Burpee Facing over Bar

10 C2B Pull Ups

d) Accessory: 

- Wide Grip Ring Row; 3x15

• weightlifting
• metabolic
• gymnastics

a) Skill;

- Technique Slamball to Shoulder

- Technique Slamball Squat

b) Strongman - 15min for Quality of:

8 Slamball to Shoulder  

8 Slamball Squat 

40m Bear Hug Carry

1min Plank

c) 6 Rounds For Time:

200m Run

6 Devil Press 

12 Box Jump Step Down

d) Accessory: 

- Acc 2min in Dead Hang

• weightlifting
• metabolic
• gymnastics

GYMNASTICS MMM

a) For time:

15m Handstand walk

100 Air Squats

15m Handstand walk

75 Air Squats

15m Handstand walk

50 Air Squats

15m Handstand walk

25 Air Squats 

b) For Time of:

40-30-20 Target Burpee

40-30-20 Toes to Bar 

*5min Rest between workouts

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Barbell Yoga 

- Hip Flow & Hip Mobility

b) Skill, 4x 2min On/ 1min Off:

20 American Kett. Swing

ME cal. Row/ Bike (alternately)

c) For time of:

21-15-9-15-21 Deadlift 

21-15-9-15-21 Push Press 

21-15-9-15-21 cal. Machine

d) Accessory: 

- 1-Arm DB Seated Strict Press; 3x10/side

• weightlifting
• metabolic
• gymnastics

a) Gymnastics - 10min;

- Strict Pull Ups (Technique & Sets) 

- different grip options 

b) Skill - 10min: 

- Technique & Sets Hang Squat Clean 

c) 15min AMRAP of:

5 Hang Squat Clean 

5 Rope Climb

550m Run

d) Accessory: 

- 550m Cool Down

• weightlifting
• metabolic
• gymnastics

HEAVY DAY

a) Skill;

- General Warm Up

- Barbell Yoga 

- Hip Flow & Hip Mobility 

b) Strength - 10min EMOM of: 

2 Back Squat @75 of your 1RM 

c) Skill; 

- Technique TnG Power Snatch 

d) Girl "Double Isabel" - For Time of:

60 Snatch 

e) Accessory:

- Low Hang Snatch High Pull; 6x4 @light weight

• weightlifting
• metabolic
• gymnastics

a) Skill I. - Tabata:

1st.: Skips

2nd.: Broad Jump (1m)

b) Skill II. - 16min EMOM of:

1st: 50-30 Double Unders

2nd: 16m Walking Lunges

3rd: 25-15 Reverse Jump Rope 

4th: 8m Burpee Broad Jump 

c) For Time of:

15 Box Jumps 

150m Shuttle Run (30x5m)

20 Box Jumps 

200m Shuttle Run (40x5m)

25 Box Jumps 

250m Shuttle Run (50x5m)

d) Accessory;

- 5min Core

• weightlifting
• metabolic
• gymnastics

a) Skill - 10min;

- Technique Toes to Bar

b) 9min EMOM of:

1st: 9 Thruster 40/25 + 1 T2B

2nd: 8 Thruster 40/25 + 2 T2B 

3rd: 7 Thruster 40/25 + 3 T2B ... 

9th: 1 Thruster 40/25 + 9 T2B

c) 5 Rounds For Time:

25/20 cal. Row

15-12-9-6-3 Deadlifts

10-8-6-4-2 Strict Pull Ups

d) Accessory;

- Supinated Bent Over Barbell Row; 4x10 @light weight

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY II.

a) Skill;

- 800m Run

- 5min Athletic ABC 

- Tehnique Double Unders

b) 4 Sets, Each For Time of:

4min Run 

3min Row

100 Double Unders 

2min Rest

c) Accessory: 

- Cool Down

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) For Time of:

3-6-9-12-15 Box Jumps

10-8-6-4-2 Overhead squats 

b) 8min AMRAP of:

3 Thrusters 

3 Burpee Pull Ups

c) For Time of:

10-9-8-…-1 Deadlifts 

10-9-8-…-1 HRPU

*5min Rest between workouts

• weightlifting
• metabolic
• gymnastics

a) Gymnastics I.- 10min;

- Chin Ups (Technique & Sets)

- different grip options

b) Gymnastics II. - 10min:

- Technique BMU from Ground

- Technique BMU from Box 

- Technique BMU from Hang

c) 5 Rounds For time of:

2-4-6-8-10 Bar Muscle Up

100m 1-Arm DB carry

200m Run 

d) Accessory:

- Seated DB Triceps Extension; 3x20 @AHAFA

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill I.;

- Core Activation

b) Skill II. - 20min:

- Wrist Mobility 

- Headstand 

- Handstand 

- Handstand Walk 

- Obstacle Handstand Walk

c) Girl "Angie" (Time Priority):

00:00-03:00 ME Pull Ups

03:00-06:00 ME Push Ups 

06:00-09:00 ME Sit Ups 

09:00-12:00 ME Air Squats 

d) Accessory - TABATA;

- Acc 3-2min High Plank

- Acc 3-2min Wall Sit

• 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 3 reps @heavy (Sets) 

c) For time:

60 Kett. Am. Swing 

60/50 cal. Row (Bike)

60 Kett. Am. Swing 

d) Accessory;

- Bulgarian Split Squats; 3x15/side

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Barbell Yoga 

- Hip Flow & Hip Mobility

b) Strenght - Front Squat II.;

- 12min E2MOM, 4x Paused Front Squat @60-55 of 1RM 

c) 12min AMRAP of:

30/25 cal. Row

20 Burpee over Rower

10 Dual DB Front Squat 

d) Accessory - TABATA;

- Weighted DB Sit Up & Plank

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Skill;

- General Warm Up

- Plyometrics 

- Technique Hang Power Clean

b) Strength - 8min TC: 

2RM Hang Power Clean

c) "Disrupted DT" - 7x E3MOM of:

12 Deadlift  

9 Hang Power Clean  

6 Push Jerk 

d) Accessory:

- Low Hang Clean High Pull; 4x6 @light weight

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- 550m Run 

- TABATA: Echo Bike & Row 

b) Skill II. - 3 Sets of (17min):

0-1: Echo Bike @hard

1-3: Rest 

3-4: Row @hard 

4-6: Rest 

c) 5 Rounds, each For Time:

300/250m Row @sprint

15 Target Burpee

1min Rest

d) Accessory;

- Acc 20 Incline Push Up 

- Acc Push Up

- Acc 20 Decline Push Up

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

Girl "Eva" - 5 Rounds For Time of:

800m Run

30 Kettlebell Swing 

30 Pull Upps

*50min Time Cap

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY III. 

a) Skill I.

- 500m Run

- Athletic ABC 

b) Skill II. - 18min EMOM of:

1st: ME Jump Rope

2nd: Echo Bike @moderate

3rd: Rest

c) TEST - For Time of:

5km Row

d) Accessory: 

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Barbell Yoga 

- Hip Flow & Hip Mobility

b) Strenght - Front Squat III.;

- 3RM - Then 6x3 @85 of 3RM 

c) 4 Rounds For Time of:

12 Hang Power Snatch 

12 Burpee Facing over Bar

1min Rest 

d) Accessory:

- BTN Snatch Grip Strict Press; 4x10 @empty Barbell

• weightlifting
• metabolic
• gymnastics

a) Skill ;

- Barbell Yoga

- Plyometrics 

- Technique Sumo Deadlift High Pull

b) Strength - 5 Sets for Quality; 

10 SDHP @increasing weight 

10 Hip Thrust @increasing weight

c) 11min AMRAP of:

80 Single Under

20 T2B

20 DB Goblet Squat 

d) Accessory:

- Lu Raises with Plates ; Acc 30 Reps

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Gymnastics I.- 10min;

- Pull Over (Technique & Sets) 

b) Gymnastics II. - 15min:

- Technique RMU from Ground

- Technique RMU from Box 

- Technique RMU from Hang 

c) 3 Rounds For Time of:

12 Burpee Box Jump Over

10 Toes to Ring 8 Ring Muscle Ups 

d) Accessory - 2 Sets of:

- Weighted Chinese Plank; 3x 1min/ 1min Rest

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up - Barbell Yoga 

- Plyometrics & Shoulder mobility 

b1) Strength I. (00:00-10:00):

- Technique Push Press

- 1RM Push Press from Rack

b2) Strength I. (10:00-20:00):

- Technique Push Jerk

- 3RM Push Jerk from Rack

c) 9min AMRAP of:

30 Double Unders

3-6-9-… S2O 

d) Accessory;

- Alternating DB´s Front Raises; 3x 20-16 @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Hip Flow & Hip Mobility 

- Hip Circle

b) Strenght - Back Squat;

- 12min E2MOM, 4x Paused Back Squat @60-55 of 1RM

c) 3 Sets, each For Time:

150 Double Unders

50 Push Ups

15 Power Clean 

2min Rest

d) Accessory; 

- Kettlebell Sidebends; Acc 50/ side

• weightlifting
• metabolic
• gymnastics

HEAVY MMM - THE OTHER TOTAL

a) 00:00-10:00

1RM Hang Snatch

b) 10:00-20:00

1RM Bench Press 

c) 20:00-30:00

1RM Deadlift

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- Technique HS Walk 

- Technique Rope Climb

b) Skill II. - 16min EMOM of:

1st: 3-1 Rope Climb 

2nd: 1min Shuttle Run (7.5m) 

3rd: 10-5m HS Walk 

4th: 30 sec. Dual Kett. OH Hold 

c) For time:

800m Run

50 HSPU (from Box)

50m 1-Arm DB OH W. Lunges

800m Run

d) Accessory;

- 5min Static Core

• weightlifting
• metabolic
• gymnastics

a) Skill I.; 

- Burgener Strength 

- Plyometrics 

- Technique Squat Pistols 

b) Skill II. - 12min EMOM of: 

1st: ME Squat Pistols 

2nd: Rest 

3rd: ME Burpee over Line

4th: Rest 

5th: ME Muscle Clean 

6th: Rest 

c) 5x 2min On/ 1min Off:

3 Hang Power Clean 

6 Pull Ups

9 cal. Echo Bike

d) Accessory;

- Wide Grip Ring Row; 3x15