Stylový gym v Ostravě.
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• weightlifting
• metabolic
• gymnastics

METABOLIC DAY II.

a) Running (Rowing):

a) 800m @easy pace

b) 6x 300m Sprint @70, 100m Walk

c) 2x 200m Sprint @80, 100m Walk

d) 4x 100m Sprint @90, 100m Walk

b) Echo Bike – 10x E2MOM of:

20 sec. @very hard

100 sec. @recovery walk

c) Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill;

- Barbell Yoga, 3min 

- Plyometrics, 5min

b) Strength - 14min EMOM of:

1st: 4 TnG Power Snatch @75 of 1RM Snatch 

2nd: 4 Back Squat @75 of 1RM Back Squat

c) 12min AMRAP with a partner:

40 Synchro Walking Lunges

30 Synchro Kett. Swings 

20 Synchro Goblet Squat 

10 Synchro 1-Arm DB Devils Press 

d) Accessory; 

- 5min Stretch

• 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 @heavy (Sets)

c) Girl "CHRISTINE" - 3 Rounds for Time of:

500m Row

12 Deadlifts (Bodyweight)

21 Box Jumps 

d) Accessory:

- Wide Stance Good Mornings; 4x8 @empty Barbell

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill II. - 10min EMOM;

1st: 10-5 Toes to Ring 

2nd: 10-5 Parallette Push Ups 

b) Skill;

- Technique Bar Muscle Ups

- Technique Ring Muscle Ups 

c) 10min EMOM of:

1st.: 10 Burpee Lateral over Line

2nd.: 5 Bar Muscle Ups

5min Rest

d) 10min EMOM of:

1st.: 10 Burpee Facing over Line

2nd.: 5 Ring Muscle Ups 

e) Accessory - Static Core, 2x;

- 1min Wall Sit 

- 1min Plank 

- 1min Arch Hold

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- General Warm Up 

- Barbell Yoga 

- Hip Flow & Hip Mobility 

b) Skill II.; 

- Technique Back Squat from Ground 

- Technique Squat Clean & Front Squat 

- Technique Squat Snatch & OHS 

c) For Time of:

2x: 200m Run + 15 Back sq.

2x: 200m Run + 15 Fr. sq. 

2x: 200m Run + 15 OHS 

d) Accessory;

- Wall Leg Stretch; 3min

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH

a) 3 Rounds For Time of:

5 Deadlifts 

10 Burpees over Bar

5 Strict C2B Pull Ups

b) For time:

30 Thrusters 

3 Rope Climbs

20 Thrusters 

2 Rope Climbs

10 Thrusters 

1 Rope Climb

c) 2 Rounds For Time of:

500m Row

400m Run

*Rest 5 minutes between workouts.

• weightlifting
• metabolic
• gymnastics

a) Skill - 15min Technique;

- Barbell Yoga & Plyometrics 

- Power Snatch 

- OHS 

b) Strength - Daily Max of:

- Complex 1 Power Snatch + 1 OHS 

c) 10min AMRAP of: 

1-2-3-4-5-... Power Snatch*

1-2-3-4-5-... OHS* 

*@75 of your Daily Max 1+1

d) Accessory;

- Lu Raises; 4x10 5/2.5 (plate)

• weightlifting
• metabolic
• gymnastics

a) Skill;

- TABATA, Row & Bike 

- Animal Flow (5min) 

b) Skill - 18min EMOM, 20 sec. On/ 40 sec. Off:

1st: ME cal. Echo Bike @hard 

2nd: ME Pull Ups 

3rd: ME cal. Row @hard 

4th: ME HSPU 

5th: ME Double Unders

6th: ME Target Burpee 

c) 3 Rounds For Time:

800m Run

20 HRPU

20 T2B/K2E

d) Accessory;

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill I.; 

- Burgener Strength 

- Plyometrics 

- Technique Clean & Jerk 

b) Strength - 6min AMRAP with Partner of: 

ME Clean & Jerk 

*Dual Barbell

*1st Person do Clean & Jerk 

*2nd Person Keep Front Rack Hold 

c) Partner Double "Jackie" - For Time of:

2000m Row (4x 500m)

100 Thruster (Share)

60 Pull Ups (Share)

d) Accessory;

- Bent Over Alternating DB Rows; 5x12 @AHAFA

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY III.

a) Running (Rowing) – 2 Sets of:

a) 800m Run + 100m Recovery Jog + 200m Sprint, 1min Rest

b) 600m Run + 100m Recovery Jog + 200m Sprint, 1min Rest

c) 400m Run + 100m Recovery Jog + 200m Sprint, 1min Rest

b) Echo Bike – 10x every 90 sec. of:

15 sec. @very hard

75 sec. @recovery walk

c) Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill;

- Barbell Yoga, 3min

- Plyometrics, 5min

b) Strength;

- Daily Max for Clean + Hang Clean

- Then 5x 1+1 @90 of Daily Max 

c) Girl "Heavy ELIZABETH" - For Time of:

21-15-9 Squat Clean 

21-15-9 Ring Dips 

d) Accessory:

- DB Push Ups; Acc 100-50 reps

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Plyometrics

b) Strength - Split Jerk (20min)

- Split Walk 

- Split Jump

- Split Jerk (BW) 

- Split Press 

- 1RM Split Jerk

c) For Time of:

15-12-9-6-3 S2O 

15-12-9-6-3 Box Jump Over

200-200-200-200-200m Run

d) Accessory:

- Alt. Back Rack Reverse Lunges; 3x20 @empty Barbell

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) 3min AMRAP of:

ME Burpee Ring Pull Ups

b) 3min AMRAP of:

ME Burpee facing over Line 

c) 3min AMRAP of:

ME Burpee Box Jump Over

d) 3min AMRAP of:

ME Burpee Broad Jump 2/1.5 

e) 3min AMRAP of:

ME Burpee Toes to Bar

*Rest 5 minutes between workouts.

*Result = Total Burpee in WOD´s

• weightlifting
• metabolic
• gymnastics

a) Metabolic - 6 Sets of:

1min Row @increasing pace

1min Rest

b) Skill - Not For Time of:;

40 alt. DB Hang Snatch  

1:1 Rest 

30 alt. DB Hang Snatch  

1:1 Rest 

20 alt. DB Hang Snatch 

1:1 Rest

10 alt. DB Hang Snatch 

c) 10 Rounds For Time of:

3 Power snatches 

30 Jump Rope (Single Unders)

d) Accessory:

- 5min Stretch

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Hip Mobility & Hip Circle 

- Turkish Get Up 5x 1+1 @light 

b) 14min AMRAP of:

3-6-9-12-… Wall Ball

3-6-9-12-… C2B PU

3-6-9-12-… cal. Row

c) For Time of: 

500m Run

150 Single Unders 

500m Run 

150 Double Unders 

500m Run 

d) Accessory; 

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up - Hip Mobility & Hip Circle 

b) Strength - Front Squat;

- 6x3 @80 of 1RM Front Squat 

c) Team of Two „ANDI“ – For Time of:

100 Hang Power Snatch (Share)

100 Push Press (Share)

100 SDHP (Share)

100 Front Squats (Share)

*Barbell 30/20 

*Bonus, Break = 5 Synchro Burpee

d) Accessory;

- Hanging Leg Raises, Acc 50 reps

- Floor Leg Raises, Acc 25 reps

• weightlifting
• metabolic
• gymnastics

a) Skill I. - 10min EMOM of:

1st: 30sec. Echo Bike @fast 

2nd: 5 Scapular Pull Ups + 10 Swings

b) Skill II.;

- Technique Kipping Pull Up

- Technique Butterfly Pull Up 

c) Girl "NICOLE" - 20min AMRAP of:

400m Run ME Pull Ups

d) Accessory;

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Strength;

- Hip Thrust, 5x8 @moderate

b) Skill - Strongman - 6 Sets for Quality; 

10 Goblet Squat with Slam 

20m Bear Hug Carry 

1min Rest 

c) 20min EMOM of:

1st: 6 Front Squat 

2nd: 60-30 Double Unders

3rd: 3 Push Press

4th: 3 Ring/ Bar Muscle Ups

d) Accessory;

- Chinese Plank, Acc 3-5min