Stylový gym v Ostravě.
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• weightlifting
• metabolic
• gymnastics

a) Skill I.,

- 5min Technique HSPU

- 5min Technique HS Walk 

b) Skill II. - 12min EMOM of: 

1st: 5-10 HSPU 

2nd: 5-10 Ring Push Up 

3rd: 5-10m HS Walk 

c) 15min AMRAP of:

45/36 cal. Row

30 Sit ups

15 Push Ups 1min Rest

d) Accessory;

- Cool Down

• weightlifting
• metabolic
• gymnastics

CrossFit Games Open 25.3

• weightlifting
• metabolic
• gymnastics

HERO WOD "Standa"

38min AMRAP of:

12 Deadlift 

6 Hand Released Burpee Over Bar

19 Heart (Chest) to Bar Pull Up

83 cal. Row/ Air Bike

• weightlifting
• metabolic
• gymnastics

a) Skill;

- Burgener Strenght 

- Plyometrics 

b) Strength - 15min; 

- Technique Squat Clean 

- Increasing weight for Sq. Clean to @70-65 of 1RM Front Squat 

c) 20min EMOM of:

1st: 5 Front Squat @70-65

2nd: 5 Bar Muscle Ups 

d) Accessory:

- Barbell Roll Out; 3x6

• weightlifting
• metabolic
• gymnastics

a) Skill (10min); 

- General Warm Up 

- Shoulder Stretch 

- Shoulder Activation 

b) Strength - Push Press; 

- 3RM 

- Then 5x3 @85-80 of 3RM

c) For Time of:

2000m Row

E2MOM 10 Dual DB Floor Press + 10 DB Push Ups

d) Accessory:

- Banded, Straight Arm Lat Pull Down, in Hollow; 4x10

• 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); 

- Technique Squat Pistols 

- Technique C2B Pull Ups 

c) For Time of:

30-20-10 Alt. Squat Pistols

30-20-10 C2B Pull Ups

d) Accessory;

- 5min Static Core

• weightlifting
• metabolic
• gymnastics

a) Skill I. - 10min;

- Barbell Yoga

- Plyometrics 

b) Skill; 

- Technique Power Snatch & Sets 

c) For Time of:

50 Double Unders 

12 Power Snatch 

50 Double Unders

9 Power Snatch

50 Double Unders

6 Power Snatch 

50 Double Unders

3 Power Snatch 

d) Accessory; 

- BTN Snatch Grip Strict Press; Acc 40-30

• weightlifting
• metabolic
• gymnastics

a) Strength - 10min EMOM of: 

- OHS, 2x @80 (1-2-2025) 

b) Skill;

- Technique Push Jerk

c) 15min AMRAP of:

3-6-9-12.. Chin Ups

3-6-9-12.. Push jerks

3-6-9-12.. cal. Row

d) Accessory:

- Sandbag/ Slamball Bear Hug; 3x 1min On/ 1min Off

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Skill;

- 5min General Warm Up

- 3min Barbell Yoga 

b) Strength I.;

Deadlift 5-5-5-5-5-5RM

c) Strength II.;

Bench press 5-5-5-5-5-5RM

d) Accessory;

- Dual DB Romanian Deadlift; 3x10 @AHAFA 

- Dual DB Bench Press; 3x10 @AHAFA

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH

a) For Time of: 

21-15-9 DB´s Thrusters 

11-10-9 Target Burpees

b) For Time of:

21-15-9 C2B Pull-ups

11-10-9 Target Burpees

c) For Time of:

21-15-9 cal. Echo Bike

11-10-9 Target Burpees

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

a) Skill I. - Tabata;

1st: Jump Squat 

2nd: Scapular Push Up

b) Skill II. - 15min EMOM of: 

1st: 10/7 cal. Row @sprint 

2nd: 10 Broad Jump 1.5/1m 

3rd: 10 HSPU 

c) For time:

400m Row

15 BJO 

30 HRPU

800m Row

30 HRPU

15 BJO

400m Row

d) Accessory;

- Cool Down

• 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