Stylový gym v Ostravě.
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• 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

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 8min AMRAP of:

5 Deadlifts 130/75

15 Burpees (Target Ring)

5 Ring Muscle Ups

b) For time:

1000m Echo Bike

1000m Row

1000m Echo Bike

c) 5 Rounds For Time of:

20 Wall Ball 9/6

7 Push Jerks 60/35

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Skill;

- General Warm Up 

- Barbell Yoga 

- Hip Flow & Hip Mobility 

b) Squat Week 2 – For Load:

OHS 2-2-2

Front Squat 2-2-2

Back Squat 2-2-2

*12min For each Movement 

c) Accessory:

- Stretch

• weightlifting
• metabolic
• gymnastics

 a) Skill I. - 6x 30 sec. On/ 1min Off;

Row @sprint 

b) Skill II. - Ring MU (15min);

- Ring Support Hold (Top position) 

- Ring Support Hold (Bottom position) 

- Ring Dips 

- Technique Jumping Ring Muscle Ups from Ground, Sets 

c) 5 Rounds For Time of:

10/8 cal. Bike/ Row

15 C2B Pull Ups

20 Push Ups

d) Accessory;

- Kett. Side Bend; 4x15/ side

• weightlifting
• metabolic
• gymnastics

 a) Skill I.;

- Burgener Strength 

- Plyometrics

- Technique Power Clean 

- Technique Squat Clean 

b) Skill II. - 8min EMOM of:

Power Clean + Squat Clean @moderate

c) 16min AMRAP of:

75 Double Unders

80/65 cal. Machine

75 Double Unders

60 Power Clean 40/25

75 Double Unders

40 Back Squat 40/25 

d) Accessory;

- Wide Stance Good Morning; 3x10 @empty Barbell

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY III. 

a) Row Erg - 3 Rounds of:

500m @moderate pace 

400m @recovery pace 

300m @hard pace 

1min Rest

b) Echo Bike - 15 Rounds of:

15 sec. @very hard 

45 sec. @recovery pace

c) Accessory: 

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Barbell Yoga 

- Plyometrics

b) Strenght - Hang Power Snatch;

- Technique Hang Power Snatch 

- Then 3RM 

- Then 6x3 @85 of 3RM 

c) For Time of:

21-15-9-9-9 Hang P. Snatch 35/20

21-15-9-9-9 Pull Ups 

d) Accessory:

- Klokov High Pull; 4x10 @light

• 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

 MONDAY MONSTER MASH 

a) For Time of:

21-15-9 Hang Power Clean 50/30

21-15-9 cal. Echo Bike

b) For Time of:

21-15-9 Deadlift 80/55

21-15-9 HSPU/ Box HSPU

c) For Time of:

12 Bar Muscle Ups

24 Back Squat @BW

12 Bar Muscle Ups

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

a) Metabolic with Partner - 12min EMOM of:

00:00-02:00 A-Row, B-Echo

02:00-04:00 B-Row, A-Echo 

*Each Athlete 3x Row/ 3x Echo 

b) Skill; 

- Barbell Yoga

- Plyometrics & Shoulder mobility 

- Technique Sq. Snatch/ C&J 

c) For Time with Partner of:

Part a) 3 Rounds of:

6 Squat Snatch 60/35, Partner A

6 Squat Snatch 60/35, Partner B

- no Rest

Part a) 4 Rounds of:

6 Front Squat 60/35, Partner A

6 Front Squat 60/35, Partner B

- no Rest

Part a) 5 Rounds of:

6 Clean & Jerk 60/35, Partner A

6 Clean & Jerk 60/35, Partner B 

d) Accessory;

- Partner Glute Ham Raises; 5x5/ each

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Hip Flow & Hip Mobility 

- Core Activation

b) Strongman - 16min EMOM:

1st: 10-8 SlamBall over Shoulder 

2nd: 4x10m Heavy Farmer Carry 

3rd: 10-8 SlamBall Squat 

4th: 30 sec. Barbell Front Rack Hold (Barbell in the Rack) 

c) 16min AMRAP of:

16/14 cal. Machine

16 Box Jumps 60/50

16 S2O 50/30

d) Accessory; 

- Chinesse Plank; Acc 3-2min

• weightlifting
• metabolic
• gymnastics

 HEAVY DAY

a) Skill;

- General Warm Up 

- Barbell Yoga

- Hip Flow & Hip Mobility 

b) Squat Week 3 – For Load:

OHS 1-1-1

Front Squat 1-1-1

Back Squat 1-1-1

*12min For each Movement 

c) Accessory:

- Stretch

• weightlifting
• metabolic
• gymnastics

 a) Skill I.;

- Scapular Pull Up & Ring Row & Strict Pull Ups 

- Technique Kipping Pull Up, Sets

b) Skill II. - 10min EMOM of:

1st: 50 sec. Row @easy 

2nd: 40 sec. Row @moderate

3rd: 30 sec. Row @fast

4th: 20 sec. Row @sprint 

5th: 10 sec. Row @hard 

c) For Time of:

2000/1800m Row

50 Burpee Pull Up

d) Accessory;

- 5min Static Core

• weightlifting
• metabolic
• gymnastics

 a) Skill I.;

- Burgener Strength 

- Plyometrics 

- Technique Squat Clean 

- Technique Split Jerk 

b) Skill II. - 8min EMOM of:

2x Squat Clean + Split Jerk @moderate 

c) 12min AMRAP of:

10-20-30-… Thruster 40/25

10-20-30-… Ring Dips/ Dips

10-20-30-… Double Unders 

d) Accessory;

- Incline Push Up; Acc 30-20 

- Push Up; Acc 30-20

- Decline Push Up; Acc 30-20