Stylový gym v Ostravě.
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• weightlifting
• metabolic
• gymnastics

METABOLIC DAY 

a) Skill I.; 

- 800m Run @easy

- 10min Athletic ABC + General Warm Up

b) Skill II.; 

- 5min Technique Jump Rope CrossOver

c) 4x TABATA of:

1st: ME cal. Echo Bike

4min Rest

2nd: ME Jump Rope CrossOver

4min Rest

3rd: ME cal. Row

4min Rest

4th: ME Shuttle Run (5m)

d) Accessory: 

- 5min Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill;

- 5min General Warm Up

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

- 3min Hip Mobility 

a) Strength - Back Squat; 

- Hip/ Knee/ Ankle mobility 

- 4x3 @90-85 (10-08-2024)

c) „Kelly Brown“ - 5 Rounds of:

440m Row

10 Box Jumps 75/60

10 Deadlifts 120/75

10 Wall Ball 9/6

25min Time Cap

d) Accessory:

- 5min Leg Stretch

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH

a) For Time of:

12-9-6 Hang Squat Clean 60/35

12-9-6 Bar Muscle Up

b) For Time of:

12-9-6 Squat Clean 50/30

12-9-6 C2B PU

c) For Time of:

12-9-6 Thruster 40/25

12-9-6 Pull Ups

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY

a) Skill I.;

- 10min General Warm Up & Animal Flow

- 3min Wrist mobility 

b) Skill II. (15min):

- Progression & Sets HS Walk 

c) Hero "Strict JT" For Time of:

21-15-9 Strict HSPU

21-15-9 Strict Ring Dips

21-15-9 Push Ups

d) Accessory;

- Banded Lat-Pull Down, Acc 100 reps

- Banded Pull Apart, Acc 100 reps

• weightlifting
• metabolic
• gymnastics

a) Skill I.; 

- General Warm Up 

- Plyometrics 

- Technique Power Clean & Push/ Split Jerk

b) Skill II. - 15min EMOM of;

1st-5th: 5 Clean & Jerk @65 

6th-10th: 4 Clean & Jerk @70 

11th-15th: 3 Clean & Jerk @75

c) 10min AMRAP of:

15/12 cal. Row

10 Deadlifts 80/45

d) Accessory:

- Jefferson Curls, Acc 20 reps

• weightlifting
• metabolic
• gymnastics

a) Warm Up - 5 Rounds of;

15 American Kettlebell Swing 

5 Broad Jump

b) Skill - 12min EMOM of;

1st: 15 R-Arm Hang Kett. Snatch

2nd: 50 Single Unders 

3rd: 15 L-Arm Hang Kett. Snatch 

4th: 10 Step Over Box

c) For Time of:

50 Box Jump Over 60/50

50 Double Unders

40 Hang Power Snatch 35/20

40 Double Unders

30 C2B Pull Ups

30 Double Unders 

d) Accessory - 4 Sets of;

20m R-Arm OH DB Carry

20m L-Arm OH DB Carry

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Skill;

- 5min General Warm Up

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

- 3min Hip Mobility 

b) Strength - Front Squat; 

- Hip/ Knee/ Ankle mobility

- 4x3 @90-85 (06-08-2024) 

c) Skill;

- Technique TnG Power Clean 

d) 4 Rounds For Time:

10 Power Clean 70/40

30 Wall Ball 9/6 

e) Accessory;

- Stretch

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up

- Athletic ABC 

b) Metaboolic Intervals - 12min EMOM of:

1st: 200m Run

2nd: Rest 

3rd: 20-15/15-10 cal. Row 

4th: Rest

c) For Time of:

400m Run

30 T2B

400m Run

10 Bar Muscle Ups

400m Run

30 T2B

400m Run

d) Accessory; 

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Warm Up; 

- Barbell Yoga 

- Core Strength activation 

b) Strength; 

- Technique TnG Deadlift 

- TEST, 3RM Deadlift 

- 5min EMOM, 5 TnG Deadlift @75 of your 3RM

c) 15min AMRAP of:

10 Hang Cluster 50/30

2 Rope climbs

30 cal. on any Machine

d) Accessory; 

- 1min Plank

- 2min High Plank 

- 1min Plank

• weightlifting
• metabolic
• gymnastics

METABOLIC MONDAY MONSTER MASH 

a) For Time of (25min TC): 

5km Run 

b) For Time of (25min TC):

5km Row 

*5min Rest between workouts.

• weightlifting
• metabolic
• gymnastics

a) Strength - Front Squat;

- 6x4* @75-70 (06-08-2024)

*Perform E2MOM

b) Skill;

- Technique Thruster

- Technique Rope Climb

c) „Tommy V“ – For time with a partner:

21 Synchro Thrusters 50/30

12 Alternating Rope Climbs

15 Synchro Thrusters 50/30

9 Alternating Rope Climbs

9 Synchro Thrusters 50/30

6 Alternating Rope Climbs 

d) Accessory; 

- Alt. Back Rack Reverse Lunges with empty Barbell, Acc 50 reps

• weightlifting
• metabolic
• gymnastics

a) Skill;

- Barbell Yoga, 5min 

- Plyometrics, 5min 

b) Strength - Power Snatch (20min) 

- Technique Power & Deep Power Snatch 

- 3RM - Then 2RM - Then 1RM

c) 16min AMRAP of:

30/25 cal. Row

20 Burpee Over Rower

10 Power Snatch 50/30 

d) Accessory: 

- Barbell Front Raises; 5x8 15/10

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY

a) Skill I. - 10min;

- General Warm Up

- Core Strength (activation) 

b) Skill II. - 20min;

- Progression Pull Over 

- Practise Pull Over with Partner 

- 5min EMOM 5-1 Pull Over

c) For Time of:

25 C2B Pull Ups/ Pull Ups

50 AbMat Sit Ups

25 C2B Pull Ups/ Pull Ups

50 AbMat Sit Ups

25 C2B Pull Ups/ Pull Ups

*E2MOM Complete 15 Air Squats.

d) Accessory;

- Floor Leg Raises; Acc 20 reps

• weightlifting
• metabolic
• gymnastics

a) Specific Warm Up (10min);

- Hip/ Knee/ Ankle mobility 

- TABATA: 

1st: Varied Back Squat 20/15 

2nd: Jump Rope

b) Strength - Back Squat;

- 6x4* @75-70 (10-08-2024) 

*Perform E2MOM 

c) 11min AMRAP of:

5-10-15-… Wall Ball 9/6

10-20-30-… Double Unders 

d) Accessory; 

- Death March; 4x16

• weightlifting
• metabolic
• gymnastics

a) Specific Warm Up, 4 Sets of:

5 Muscle Clean 20/15

10 Scapular Pull Ups

15m Broad Jump 

1min Rest

b) Skill - 12min EMOM of:

1st: 45 sec. Row @fast

2nd: 2x5 TnG Muscle Clean 40/25

3rd: 10 Box Jump 60/50

c) For Time of:

100/85 cal. Row

50 Power Cleans 60/35

*EMOM perform 3 Box Jump Over

d) Accessory;

- Bend over Rear Delt Flyes; Acc 100 reps 2.5/1.25

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Warm Up; 

- Barbell Yoga (3min) 

- Shoulder mobility 

- Plyometrics (Vertical Jumps) 

b) For load:

Push press from Rack (15min):

10-10-10-10-10RM

Deadlift (15min):

10-10-10-10-10RM

– Record the heaviest load for each movement.

c) Accessory:

- Hamstring Curls in Rings; Acc 30 reps

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) Different Fran:

21-15-9 Pull Ups

21-15-9 Thruster 40/25

b) For time:

10 Short Rope Climbs

50 Burpees over Line

100 V-ups

c) 9min EMOM Echo Bike of:

10 sec. ME cal. @hard pace

50 sec. Rest

*5min Rest between workouts.

• weightlifting
• metabolic
• gymnastics

a) Skill I. (6min):

- 550m Run

- Athletic ABC (5min) 

- Technique OH Barbell Lunges 

b) Skill II. - 12min EMOM of:

1st: 2x5m OH Barbell Lunges

2nd: 10-5 HSPU 

c) „Loredo“ – 6 Rounds of:

24 Air Squat

24 Push Up

24 Walking Lunges

400m Run

d) Accessory;

- Calf Raises; 5x20

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY 

a) Skill I.; 

- 550m Run @easy 

- Jumping ABC - 5min

b) Skill II. - 5 Sets of; 

2min Echo Bike @moderate

2min Rest 

c) 3 Rounds For Time of:

100 Double Unders

800m Row

600m Run

d) Accessory: - Cool Down

• weightlifting
• metabolic
• gymnastics

a) Strength - Front Squat;

- 5x4* @80-75 (06-08-2024)

*Perform E2MOM

b) Skill (15min);

- Technique Squat Clean

- TnG Squat Clean @light, Sets

c) 9min AMRAP of:

3-6-9-… Squat Clean 60/35

3-6-9-… Lateral Burpee over Bar

d) Accessory;

- Hanging Leg Raises; 5x20

• weightlifting
• metabolic
• gymnastics

a) Skill;

- Burgener Strength & Clean preparation 

- Plyometrics

b) Strength - 10min EMOM;

10 Alternating DB Hang Power Snatch 22.5/15

c) For Time of:

21-15-9 Hang Power Snatch 40/25

21-15-9 Box Jump Over 60/50

21-15-9 cal. Row/ Bike

d) Accessory; 

- Kettlebell Sidebends, 5x 15+15

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill I; 

- General Warm Up

- Animal Flow 

b) Skill II. (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

c) 15min AMRAP of:

20 GHD SU (DB´s Support)

5 Ring Muscle Ups

d) Accessory;

Lu Raises, 4x10 5/2.5 (plate)

• weightlifting
• metabolic
• gymnastics

a) Warm Up; 

- Barbell Yoga 

- Plyometrics 

b) Strength - Split Jerk (20min): 

- Technique Split Jerk 

- 3RM - Then 2RM - Then 1RM 

c) 5x 3min AMRAP, 1min Rest of:

3 Power Cleans 60/35

6 S2O 60/35

9 cal. Row

*1min Rest between AMRAPs 

d) Accessory - TABATA;

1st: High Side Plank (R)

2nd: High Side Plank (L)