Stylový gym v Ostravě.
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• 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.

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY I.  

a) 7x E3MOM of:

300/250m Row @sprint

b) 20min AMRAP of:

ME cal. Echo Bike

- Every 20/15 cal., stop and perform 20 Double Unders

c) Accessory: 

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up
- Hip/ Knee/ Ancle Mobility

b) Strength & Plyo - 6 Sets of;

5 Back Squat @70 of your 1RM

3 Box Jumps 75-60/60-50 

90 sec. Rest

c) For time:

22-16-10 Deadlifts 85/50

22-16-10 Step over Box 60/50

Rest 1:00

9-6-3 Power cleans 85/50

9-6-3 Step over Box 75/60 

d) Accessory; 

- DB´s Death March, 3x20 steps

• weightlifting
• metabolic
• gymnastics

a) Skill;

- Barbell Yoga, 3min 

- Plyometrics, 5min 

b) Strength - 10min EMOM of: 

- 1x OHS from Ground with increasing weight

c) Gymnastics 

- Skill; 

- 5min Rope Pull Up on the Bar 

d) 16min EMOM of:

1st: 2 Short Rope Climb

2nd: 30 sec. ME cal. Bike

3rd: 2 Short Rope Climb

4th: 30 sec. ME OHS 20/15 

e) Accessory: 

- Hanging Leg Raises, Acc 60 reps

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill;

- 5min Wrist Mobility 

- 3min Technique Dips 

- 7min Russian Dips 

- Sets 

b) Girl "Candy" - 5 Rounds For Time of:

20 Pull Ups 

40 Push Ups 

60 Air Squat 

*30min Time Cap 

c) Accessory - Static Core;

- Acc 2min High Plank 

- Acc 2min Plank 

- Acc 2min Chinese Plank

• weightlifting
• metabolic
• gymnastics

a) Skill;

- Barbell Yoga, 3min 

- Hip Circle 

b) Strength - Hip Thrust: 

- Technique Hip Thrust & Then 10RM (10min Time Cap) 

- 3x8 @80-75 of your 10RM

c) 5x 2min On/ 2min Off:

10 Deadlift 80/45

Max Shuttle Runs, 7.5m 

d) Accessory: 

- Partner Glute Ham Raises; 3x10-8

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Skill - 15min Technique; 

- TnG Muscle Clean 

- TnG Power Clean 

- TnG Deep Power Clean 

b) Strength - Power Clean;

- 1RM (Time Cap 8min) 

c) Death by EMOM;

1st: 3 Power Clean @50 of 1RM

2nd: 4 Power Clean @50 of 1RM

3rd: 5 Power Clean @50 of 1RM

...

XX: xx Power Clean @50 of 1RM *13min Time Cap 

d) Accessory:

- Barbell Front Raises; 

; Acc 30 reps @empty Barbell

• weightlifting
• metabolic
• gymnastics

PARTNER MMM, PRE-CMG 

a) 18min AMRAP with a partner:

200/180m Row

10/8 cal. Bike

5 Power Snatches

5 OHS 

– Perform in “I go, you go”

b) 4 Rounds For Time with a partner:

30 T2B (Share)

400m Run (together)

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

a) Skill;

- 5min Wrist Mobility 

- 10min Technique HS Walk 

- 5min Sets HS Walk

b) 13min AMRAP of:

15 Strict HSPU from Box

15 Strict Dips (Box)

450/400m Row

c) Metabolic Challenge;

TABATA ME cal. Row

d) Accessory;

- Top Half Strict Press; 4x10 @empty Barbell

• weightlifting
• metabolic
• gymnastics

a) Skill I.; 

- Burgener Strength 

- Plyometrics 

- Technique Clean & Hang Clean 

b) Skill II. - 8min Time Cap; 

Daily Max for Complex 1 Clean + 1 Hang Clean 

*Any style 

c) Girl "Nasty Girl" - 3 Rounds For Time of:

50 Air Squat

7 Ring Muscle Ups

10 Hang Power Clean 

d) Accessory;

- DB Push Ups; 16-12-8-4 unbroken Reps

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY II. 

a) 7x E3MOM of:

20/16 cal. Echo Bike @sprint

b) 20min AMRAP of:

ME cal. Row

- Every 20/15 cal., stop and perform 20 Double Unders

c) Accessory:

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Hip/ Knee/ Ancle Mobility

b) Strength & Plyo - 6 Sets of;

5 Front Squat @70 of your 1RM

3 Broad Jumps 2.5-2/2-1.5m 

90 sec. Rest

c) For Time of:

15-12-9-6-3 Burpee over Bar

5-4-3-2-1 Squat Snatch

d) Accessory; 

- Snatch Deadlift, 5x5 @heavy

• 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) 5x E4MOM of:

15/12 cal. Row

10 Bench Press @50 BW

ME unbroken Pull Ups 

d) Accessory:

- Seated Front Rack Strict Press; 4x8 @AHAFA

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill I.;

- 5min Core Activation 

- Swing on the Rings 

b) Skill II. - 10min EMOM;

1st: 10-5 Toes to Ring 

2nd: 10-5 Parallette Push Ups 

c) 15min AMRAP of:

15 T2B

20 Box Jump Step Down

25 V-Ups 

30 Walking Lunges (steps) 

c) Accessory - Static Core;

- Acc 2min FLR High Plank 

- Acc 2min Side Plank (R) 

- Acc 2min Side Plank (L)