Stylový gym v Ostravě.
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• weightlifting
• metabolic
• gymnastics

METABOLIC DAY 

a) General Warm Up

- 3min Game 

- 5min Practise General Warm Up 

b) Echo Bike - Intervals - 10min EMOM of:

- 15 sec. On @sprint

- 45 sec. Off

c) Metabolic - 4x E9MOM of:

00:00-03:00 ME cal. Row 

03:00-05:00 ME cal. Echo Bike 

05:00-06:00 ME Double Unders 

06:00-09:00 Rest 

d) Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Hip/ Knee/ Ancle Mobility

b) Strength - Back Squat;

- 4x4 @75 of your 1RM

- 4x8 @55 of your 1RM

c) For time:

21-18-15-12-9-6-3 Deadlifts

– Complete 2 Wall walks after each set.

d) Accessory; 

- Dual DB Romanian Deadlift, Acc 40 reps @light

• weightlifting
• metabolic
• gymnastics

a) Skill;

- Barbell Yoga, 3min

- Plyometrics, 5min

b1) Skill; 

- Technique Dual DB C&J 

b2) Strength - 8min EMOM of: 

- 8 Dual DB C&J @Heavy 

c) 8x 2min On, 2min Off:

15 Wall Ball 

5 Burpee over Rower

ME cal. Row 

d) Accessory: 

- Barbell Arnold Press; 4x6 @empty

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill - 20min;

- General Warm Up

- Animal Flow 

- Strict T2B & Strict Pull Ups

- Pull Over, 10x for Quality

b) 5 Rounds For Time:

2 Forward Roll

20 K2E

20 Box Jumps 60/50 1min Rest

c) Core, 3-4 Sets of;

30 sec. Reverse High Plank

30 sec. Rest 

30 sec. Hollow Hold 

30 sec. Rest

• weightlifting
• metabolic
• gymnastics

a) Skill;

- Barbell Yoga, 3min 

- Plyometrics, 5min 

b) Strength - 20min;

- Technique Power Clean 

- Technique Push Press/ Jerk 

- Technique Split Jerk

c) WOD - Two parts of; 

00:00-10:00, 10min EMOM of:

1st: ME cal. Bike

2nd: Rest

10:00-18:00, 8min Time Cap of::

Build to a heavy 3 reps S2O from Ground 

d) Accessory: 

- Stretch

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 7min AMRAP of:

7 Devil Press 

7 Box Jumps 

7 Pull Ups

b) 4 Rounds For Time of:

15 Hang Power Cleans 

10 Strict Ring Dips

5m Handstand Walk

c) 4 Rounds For Time of:

80 Double Unders

20 Russian Kettlebell Swings

*Rest 5 minutes between workouts.

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Skill - 10min; 

- Barbell Yoga 

- Hip Mobility

- Hip Circle 

b) Strength; 12x every 90 sec. (18min) of:

3 Back Squat @increasing

c) Girl „Grace“ – For Time of:

30 Clean & Jerk 

d) Accessory:

- Stretch

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- General Warm Up

- Athletic ABC

b) 5x Sprint, 1min On/ 3min Rest of; 

1st: 3 Burpee BJO + ME cal. Bike

2nd: 4 Burpee BJO + ME cal. Bike

3rd: 5 Burpee BJO + ME cal. Bike 

4th: 6 Burpee BJO + ME cal. Bike 

5th: 7 Burpee BJO + ME cal. Bike 

c) For Time of:

2km Row

Then 5 Rounds of:

15 Push Ups

15 T2B

d) Accessory;

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill I. - Gymnastics (15min); 

- General Warm Up 

- Kipping Pull Up 

- Butterfly Pull Up 

- Butterfly C2B Pull Up 

b) Skill II. - 12min EMOM of:

1st: 6 Fr. Squat 

2nd: 6 Push Press 

c) 10min AMRAP of:

250 Double Unders

50 C2B Pull Ups

ME Thruster 

d) Accessory;

- Kett. Jefferson Curl; Acc 15 reps

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY 

a) General Warm Up

- 3min Game 

- 5min Practise General Warm Up 

b) Echo Bike - Intervals - 15min every 90 sec.;

- 20 sec. On @sprint 

- 70 sec. Off

c) Rowing - 20min EMOM of:

1st: 1min @easy 

2nd: 1min @fast 

3rd: 1min @recovery 

4th: 1min @fast 

5th: Rest (walking)

d) Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Hip/ Knee/ Ancle Mobility

b) Strength - Front Squat;

- 4x4 @75 of your 1RM

- 4x8 @55 of your 1RM

c) For time:

10-9-8-7-6-5-4-3-2-1 Burpee Facing over Bar

10-9-8-7-6-5-4-3-2-1 Hang Power Snatch 

d) Accessory; 

- Seated Good Morning; 4x10 @empty barbell

• weightlifting
• metabolic
• gymnastics

a) Skill;

- Barbell Yoga, 3min 

- Plyometrics, 5min 

b) Strength - 20min; 

- Technique Power Clean 

- 10min EMOM, 2x @80-75 

c) 5 Rounds For Time of:

18/15 cal. Row

12 Deadlift

9 Power Clean 

6 Strict Pull Ups 

d) Accessory:

- Alt. Dumbbell Hammer Curl; 4x16 @AHAFA

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH

a) For time:

10 Back Squats 

1000/900m Row

10 Back Squats 

b) For time:

10 Front Squats

1000/900m Row

10 Front Squats 

c) For time:

10 Overhead Squats 

1000/900m Row

10 Overhead Squats

*Rest 5 minutes between workouts.

• weightlifting
• metabolic
• gymnastics

a) Skill;

- Burgener Strength Warm Up 

- Plyometrics, 5min 

b) Strength - 6x every 2:30 of:

- 1 Round „DT" with DB´s 

12 Deadlift + 9 HPC + 6 S2O

c) 12min AMRAP of:

2-4-6-8-… Wall Ball

2-4-6-8-… Shuttle Run (5m)

2-4-6-8-… Target Burpee

d) Accessory; 

- Bulgarian Squat; 4x12/side

• weightlifting
• metabolic
• gymnastics

a) Skill - 10min; 

- Barbell Yoga 

- Hip Mobility

- Hip Circle 

b) Strength; 12x every 90 sec. (18min) of:

3 Front Squat @increasing

c) Girl „Isabel“ – For Time of:

30 Snatch 

d) Accessory;

- Stretch

• weightlifting
• metabolic
• gymnastics

a) Skill I. - 10min:

- Technique RMU from Ground 

- Technique RMU from Box

- Technique RMU from Hang

b) Skill II. - For Quality of:

5-4-3-2-1 Ring Muscle Up 

100-80-60-40-20 Single Unders 

c) 16min AMRAP of:

20/25 cal. Bike/ Row

15 Box jumps 

3 Short Legless Rope climbs

d) Accessory;

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill; 

- Barbell Yoga 

- Shoulder mobility 

- Plyometrics 

b1) Strength I. - 8min TC:

- 3RM Shoulder Press 

b2) Strength II. - 8min TC: 

- 3RM Push Press 

c) 3 Rounds for Reps of:

1min ME Double Unders

1min Push Presses 

1min Air squats

2min Rest 

d) Accessory;

- Calf Raises with empty Barbell BTN; Acc 100 reps

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY 

a) Echo Bike - Intervals - 20min E2MOM of:

- 30 sec. On @sprint 

- 90 sec. Off 

b) 5 Rounds For Time of:

500m Row

400m Run

1min Rest

c) Accessory: 

- Cool Down

• weightlifting
• metabolic
• gymnastics

PARTNER MMM, PRE-CMG 

a) For time with a partner:

100/90/80 cal. Row

50 Synchronized Sit ups

100 Kett. Swings 

50 Synchronized Sit ups

100/90/80 cal. Row

– While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.

b) For Time With a partner:

180 Wall Ball 

30 Bar Muscle Ups (Share)

60 C&J 60/35 (Share)

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up - Hip/ Knee/ Ancle Mobility

b) Strength - Paused Squat - 12min EMOM;

- 2x @70-60 of your 1RM

c) 12min AMRAP of:

5 C2B PU

25 DU/50 SU

5 Front Squats 

25 DU/ 50 SU

d) Accessory:

- Banded Behind the neck, Lat Pull-down; 5x12

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill I. - Rope Climb (15min);

- Strict Rope Pull Ups 

- RC from ground

- RC with High Jump

- 5min practise for Quality 

- Sets 

b) Skill II. (10min);  - Preparation for WOD 

- Athlete choice Skill

c) Hero "Jason" - For Time of:

100-75-50-25 Air Squat

5-10-15-20*

*Rx: Ring Muscle Ups 

*Ad: Jumping Ring Muscle Ups 

*Sc: Burpee Pull Ups

d) Accessory:

- Static Core

• weightlifting
• metabolic
• gymnastics

a) Skill;

- Barbell Yoga, 3min 

- Plyometrics, 5min

b1) Skill;

- Technique Power Clean 

- Technique Push Jerk

b1) Strength - 10min EMOM;

- 2x C&J @Heavy 

c) 7x E3MOM of:

240/200m Row

12 Thruster 

d) Accessory:

- Partner Medball Twist Toss; 100 reps each

• weightlifting
• metabolic
• gymnastics

a) Specific Warm Up;

- Core Activation

- Technique & Sets Slamball over Shoulder

b) Strongman, 16min EMOM of: 

1st: 2x15m Dual Farmer Carry 

2nd: 2x15m Sandbag Carry 

3rd: 15m Burpee Broad Jump 

4th: 10 Slam Ball over Shoulder 

c) 20min AMRAP of:

500m Run (Row)

12 Ring Dips/ Dips

3 Wall Walks

20 DB Snatches (R) 

20 DB Snatches (L)

d) Accessory; 

- Wall Sit; Acc 3min

• weightlifting
• metabolic
• gymnastics

a) Skill;

- 5min General Warm Up

- Barbell Yoga 

b) Strength;

12x every 90 sec. (18min) of:

3 TnG Deadlift @increasing

c) Girl „Karen“ – For Time of:

150 Wall Ball 9/6

d) Accessory;

- Stretch

• weightlifting
• metabolic
• gymnastics

a) Skill;

- 5min Jumping ABC

- 5min practise Double Unders

b) 5min AMRAP of; 

Rx: 5-10-15-... unbroken 

DU Ad: 5-10-15-... unbroken SU 

c) For time:

200m run

40 AbMat Sit Ups

40/32 cal. Row/ Bike/ Ski

400m run

30 AbMat Sit Ups

30/24 cal. Row/ Bike/ Ski

800m run

20 AbMat Sit Ups

20/16 cal. Row/ Bike/ Ski

d) Accessory;

- Cool Down

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 3 Rounds For Time of:

48 Double Unders

12 alt. DB Hang Sq. Clean 

12 Burpees

b) 3 Rounds for time of:

500m Row

20 Bench Press @50 BW

c) For Time of:

18-15-12-9-6-3 Dual Kett. DL @heavy

18-15-12-9-6-3 T2B

*Rest 5 minutes between workouts.