Stylový gym v Ostravě.
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• weightlifting
• metabolic
• gymnastics

a) Strength, Romanian Deadlift:

4x10 @20-30 of your 1RM Back Squat 

b) Girl "Nancy" - 5 Rounds For time of:

400m Run 

15 OHS 40/25

c) Accessory - Core; 

- 3x 1min Plank, 1min Rest 

- 6x 20sec. Hollow Rock, 40sec. Rest

• weightlifting
• metabolic
• gymnastics

a) Skill - Turkish Get Up;  

- 5min Technique 

- 6x E2MOM of, 1x (R) + 1x (L) Turkish Get Up @heavy

b) 15min AMRAP of:

12 Burpee Bar Muscle Ups

36 Kettlebell Swing 32/24

108 Double Unders

c) Accessory - Core;

- Acc 100m Dual Farmer Carry @AHAFA 

- Acc 100m Dual Front Rack Carry @AHAFA 

- Acc 100m Dual OH Carry @AHAFA

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Strength, Front Squat:

- 12x2 @60-55 

b) 2008 CrossFit Games Final – For time of:

30 Squat Clean & Jerk 70/45 

c) Accessory;

- Death March, 3x 30 steps

• weightlifting
• metabolic
• gymnastics

a) Skill - Lunges: 

- Technique Barbell Front Rack/ Back Rack/ Overhead Lunges 

- 5min EMOM,

5m Overhead Barbell Lunges + 5m Front Rack Barbell Lunges 

b) 2 Rounds of (17min): 

1min ME Double Unders 

1min Rest 

TABATA Box Jumps 

1min Rest 

1min ME Squat Pistols 

1min Rest

c) Accessory - Core;

- Floor Leg Raises, Acc 50 resp

• weightlifting
• metabolic
• gymnastics

a) Skill - Barbell Complex;

- Max Weight for: 

1 Power Clean + 1 Front Squat + 1 S2O 

- Then 3x 1+1+1 @90

b) Girl "Jackie" - For time of:

1000m Row 

50 Thruster @empty Barbell 

30 Pull Ups

c) Accessory:

- Lu Raises; 5x10 5/2.5 

- Hanging Leg Raises, 5x10

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY 

a) Skill - Jump Rope; 

- 5min Technique & practise Double Unders 

b) 10min AMRAP for Quality of: 

10-20-30-... Double Unders 

100-100-100m Row @easy 

c) Rowing - 4 Sets of (Total 4000m):

250/200m @hard pace 

500m @recovery pace 

250/200m @hard pace 

3min Rest 

d) Accessory: 

- Seated Banded Row; Acc 100-50 reps

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 4 Rounds for Time of:

19 K2E

14 Box Jumps 60/50

9-7-5-3 Wall Walk

b) For Time of:

21-15-9 Burpee over Barbell

9-15-21 Deadlift @BW

c) 7 Rounds for Time of:

14 Parallette Dips

7 Hang C&J @50 BW

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

a) Strength, Back Squat:

- 10min EMOM, 3x @70-65

b) Hero "Jag 28" - For time of:

800m Run 

28 Heavy Kett. Russian Swing 

28 Strict Pull Ups 

28 Dual Kett. C&J 20/12 

28 Strict Pull Ups 

800m Run

c) Accessory - Core;

- Barbell Roll-Outs; 6x6

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill - Pull (20min); 

- Technique Rope Climb & Legless Rope Climb 

- 8x every 30 sec. 1x RC 

- 5min practise Peg Board 

b) For Quality of:

15-12-9 Strict HSPU

then, 

15-12-9 Ring Dips

then, 

15-12-9 Push Ups

*18 Sit Ups after each set 

c) Accessory;

- 150m Walking Lunges

• weightlifting
• metabolic
• gymnastics

a) Strength, Clean Deadlift:

15-12-9-6 Unbroken reps @50 of your 1RM C&J 

b) For time of:

3x: 200m Row + 20 SDHP 

No Rest 

3x: 400m Row + 10 SDHP 

*Rx 40/25, Ad 30/20, Sc 20/15 

c) Accessory;

- Seated Alternating DB Front Raises; 4x16 @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Skill - Ring Muscle Ups I. (20min);

- False Grip 

- Ring Row with false grip 

- Ring Pull Up with false grip 

- Swing on the Rings

b) For time of:

15 Squat Snatch 60/35

30 Pull Ups 

45 Wall Ball 9/6 

90 Double Unders

45 Wall Ball 9/6

30 Pull Ups

15 OHS 60/35

c) Accessory;

- Klokov High Pull with empty Barbell; 4x 20-15

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Strength, Front Squat:

- 10min EMOM, 3x @70-65 

b) "Linda" - For time of:

10-9-8-...1 Deadlift @1.5 BW 

10-9-8-...1 Bench Press @BW 

10-9-8-...1 Clean @0.75 BW 

c) Accessory;

- Reverse Hypers on GHD; Acc 100 reps

• weightlifting
• metabolic
• gymnastics

a) Skill - 16min EMOM of (2nd. Floor CCFO): 

1st.: 15-10 T2B

2nd.: 30m Sled Push @50 BW

3rd.: 15-10 Hollow Rock

4th.: 5 Devil Press with DB´s 

b) Sprint - 5 sets of:

20/15 cal. Assault @hard 

10 Burpee over Line (floor) 

1:1 Rest 

c) Cool Down: 

- 5min @easy

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) For time of:

10-8-6-4-2 C&J 50/30

10-8-6-4-2 Bar MU

b) 5 Rounds for time of:

20/16cal. Row

5m Handstand Walk

c) 8min AMRAP of:

20-40-60-80 Double Unders

2-4-6-8… Step Over Box with DB´s

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY 

a) Skill - Rowing - 16min for Quality of (4 sets); 

90sec. @easy pace 

60sec. @moderate pace 

30sec. @sprint 

1min Rest 

b) Assault Bike - Intervals for ME cal.: 

- TABATA (20 sec. On/ 10 sec. Off) 

- 1:1 REST (4min) 

- Reverse TABATA (10 sec. On/ 20 sec. Off) 

c) Accessory; 

- Knee Band Extension; Acc 50reps/ Leg

• weightlifting
• metabolic
• gymnastics

DEN ČESKÉ STÁTNOSTI - SVATÝ VÁCLAV (since 2000) 

a) Strength, Back Squat:

- 8x every 90sec., 3x @75-70

b) 22min AMRAP of:

28 Monkey Box Jumps Over 75/60 

9 Hang Cluster 80/45 

20 Burpee Monkey Box Jump Over 75/60 

22 Single Deadlift 80/45

c) Accessory - Core;

- TABATA Side Plank

• weightlifting
• metabolic
• gymnastics

a) Skill - Snatch (20min);

- Muscle Snatch

- Power Snatch

- Squat Snatch

- 15-12-9-6 Unbroken reps @increasing weight (no heavy!)

b) 20min EMOM of:

1st.: 14/11 cal. Row

2nd.: 14 Dual Kettlebell Snatch 16-10/10-6

3rd.: 14 Pull Ups

4th.: 14 Dual Kettlebell Snatch 16-10/10-6

c) Accessory;

- Bent Over DB´s Rows; 4x10

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill - Push (20min); 

- Push Ups, technique + sets 

- Handstand Push Ups, technique + sets 

- Deficit Handstand Push Ups, technique + sets 

b) For time of:

50-40-30-20-10 HRPU

50-40-30-20-10 Sq. Pistols

c) Accessory;

- 200m Walking Lunges

• weightlifting
• metabolic
• gymnastics

a) Strength, Push Press;

- 5min Plyometrics 

- 1RM Push Press (6min TC) 

- 3x3 @80 of your new 1RM 

b) 8min EMOM, 40sec. On/ 20sec. Off: 

1st.: ME cal. Assault Bike 

2nd.: ME Push Jerk 40/25

c) 8min EMOM, 40sec. On/ 20sec. Off 

1st.: ME cal. Assault Bike 

2nd.: ME Push Press 40/25

d) Accessory;

- 1-Arm DB Bench Press; 

Acc 30reps/ side @AHAFA

• weightlifting
• metabolic
• gymnastics

HEAVY MONDAY MONSTER MASH 

a) For time of:

30 Power Clean 50-30/30-20 

20 Power Snatch 50-30/30-20 

10 Thruster 50-30/30-20 

b) For time of:

30 Power Snatch 50-30/30-20 

20 Thruster 50-30/30-20 

10 Power Clean 50-30/30-20 

c) For time of:

30 Thruster 50-30/30-20 

20 Power Clean 50-30/30-20 

10 Power Snatch 50-30/30-20

*Rest 5min between workouts.