Stylový gym v Ostravě.
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• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH  

a) 5 Rounds For Time of:

75 Double Unders

15 Toes to Bar

b) 4 Rounds For Time of:

4 Power Cleans 90/50

4 Front Squats 90/50

4 S2O 90/50

c) 3 Rounds For Time of:

30 Weighted Sit Ups 10/5

1min Wall Sit

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

 a) Skill I.;

- General Warm Up

- Hip Flow & Hip Mobility 

- Hip Circle

b) Strenght;

- Paused Back Sq., 6x2 @60 

- Dead-Stop Back Sq.; 6x2 @110

c) Skill II.;

- Technique Power Snatch d) For time:

15 Power Snatch 50/30

30/24 cal. Echo Bike

15 Power Snatch 50/30

30/24 cal. Row

15 Power Snatch 50/30 

e) Accessory: 

- Snatch Grip Jefferson Curls; Acc 15-10 Reps

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Skill;

- General Warm Up 

- Barbell Yoga

- Hip Flow & Hip Mobility 

b) CrossFit Total II. (40min);

1RM Clean

1RM Bench Press

1RM OHS 

c) Accessory:

- Stretch

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up

- Technique Rowing

b) Endurance - Rowing II.;

25/20 cal. Row, 

1min Rest 

50/40 cal. Row, 

1min Rest 

75/60 cal. Row, 

1min Rest

100/80 cal. Row 

c) For Time with a Partner:

50 cal. Row

30 Bar Muscle Ups

50 cal. Row

20 Bar Muscle Ups

50 cal. Row

10 Bar Muscle Ups

– Trade off as desired.

d) Accessory;

- Parallette Push Ups; Acc 50-30

- Push Ups; Acc 50-30

• weightlifting
• metabolic
• gymnastics

 a) Skill I.;

- General Warm Up 

- Athletic ABC 

b) Skill II. - 24min E4MOM of;

1st: 50-40/40-30 cal. Row 

2nd: 2min AMRAP DU 

3rd: 50-40/40-30 cal. Echo 

4th: 2min AMRAP 

Sh. Run (10m) 

c) For time:

1000m Row

50 T2B

500m Row

25 T2B

d) Accessory;

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill;

- Burgener Strength 

- Plyometrics 

- Technique Split Jerk 

b) Strength;

- 1RM Split Jerk (Rack) 

- Then 6x1 @90

c) For time:

400 Single Unders

Acc 80 T2B

Acc 80 Deadlifts 60/35

400 Single Unders 

d) Accessory;

- Partner Medball Twist Toss; 4x10/side 9/6/4

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY III. 

a) For time:

1200m Run, 3:00 rest

800m Run, 2:00 rest

400m Run, 1:00 rest

200m Run

b) 20min AMRAP of:

ME cal. Row

- Every 30/20 cal., stop and perform 30 Double Unders

c) Accessory: 

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up

- Barbell Yoga 

- Plyometrics

b) Strenght - Squat Snatch;

- Technique Squat Snatch

- Then 2RM TnG Squat Snatch 

c) 5x E2MOM of: 

8 OHS @AHAFA

Then 6min AMRAP of:

40 OHS 30/20

30 Deficit Push Up (plate 20/15) 

d) Accessory:

- Low Hang Snatch High Pull; 4x8 @light

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) For Time (20min TC):

400m Run

Fran

400m Run

Fran

400m Run

b) For time (20min TC):

5km Row

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

 GYMNASTICS DAY 

a) Skill I. (15min);

- Game 

- General Warm Up

- Animal Flow

- Wrist mobility 

b) Skill II. (15min):

- Bar Support Hold (Top position) 

- Bar Dips 

- Technique Jumping Bar Muscle Ups from Ground 

- Technique Jumping Bar Muscle Ups from Box 

c) Hero "Ryan" - 5 Rounds For Time of:

7 Bar Muscle Ups

21 Target Burpee

d) Accessory - 2x TABATA;

1st: Sit Ups & Back Extension

2nd: Side Plank (R) + (L)

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Barbell Yoga

- Hip Flow & Hip Mobility

b) Strength - Front Squat; 

- 5x10 @60-55

- 3x12 Cyclist Squat @AHAFA 

c) 8x 1min On/ 2min Off:

100/90m Row

ME C&J 50/30 

d) Accessory;

- Clean Deadlift; 5x3 @100

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- Burgener Strength

- Plyometrics 

- Technique Power Snatch

- Technique Squat Snatch

b) Skill II. - 8min EMOM of:

Snatch High Pull + Power Snatch + Squat Snatch @moderate

c) 12min AMRAP of:

12 OHS 40/25

8 Burpee over Bar

60 Double Unders

d) Accessory:

- Seated Triceps Extension; 4x12 @AHAFA

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) 8x E2MOM of:

3 Push Press

2 Push Jerk

1 Split Jerk 

b) 10x E2MOM of:

12 Deadlift

9 Hang Power Clean

6 S2O

*Rx 70/40, Ad 60/35, Sc 50/30 

c) Accessory:

- Stretch

• weightlifting
• metabolic
• gymnastics

 a) Skill I.;

- General Warm Up 

- Athletic ABC 

b) Skill II. - 24min E4MOM of;

1st: 50-40/40-30 cal. Row 

2nd: 2min AMRAP DU 

3rd: 50-40/40-30 cal. Echo

4th: 2min AMRAP Sh. Run (10m) 

c) For time:

1000m Row

50 T2B

500m Row

25 T2B

d) Accessory;

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Barbell Yoga 

- Hip Flow & Hip Mobility

b) Strength - Back Squat; 

- 5x10 @60-55

- 3x12 Wide Stance Back Squat 30-20/20-15 

c) "Eva" - 5 Rounds For Time:

800m Run

30 Am. Kett. Swing 32/24

30 Pull Ups 

d) Accessory;

- Stretch

• weightlifting
• metabolic
• gymnastics

a) 8min AMRAP of:

5 BJO 75/60

1-2-3-... HPC 100/65

b) 8min AMRAP of:

10 OHS 30/20

5 C2B Pull Ups

c) 8min AMRAP of:

2 Wall Walks

2 Deadlifts @1.5BW 

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

a) 8min AMRAP of:

5 BJO 75/60

1-2-3-... HPC 100/65

b) 8min AMRAP of:

10 OHS 30/20

5 C2B Pull Ups

c) 8min AMRAP of:

2 Wall Walks

2 Deadlifts @1.5BW 

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY I. 

a) 00:00-12:00

500/400m Row @easy 

500/400m Row @moderate 

500/400m Row @hard 

500/400m Row @recovery

b) 12:00-24:00

2km (1mile) Run @fast

c) 24:00-36:00

500/400m Row @easy 

500/400m Row @moderate 

500/400m Row @hard 

500/400m Row @recovery

d) 36:00-48:00

2km (1mile) Run @fast

e) Accessory: 

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- General Warm Up 

- Barbell Yoga

- Plyometrics 

- Technique Power & Hang Squat Clean

- Technique Split Jerk

b) Skill II. - 12min EMOM of:

1st: P. Clean + Hang Sq. Clean* 

2nd: P. Clean + 1 Split Jerk*

*@Heavy 

c) For Time of:

9-15-21-15-9 Box Jump 60/50

9-15-21-15-9 Power Clean 40/25

9-15-21-15-9 Jump Rope Crossover

d) Accessory: 

- Back Extension; 4x20 @AHAFA

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill I.;

- 5min Animal Flow

- Technique Kipping Pull Ups 

- Technique Butterfly Pull Ups

b) Skill II. - 12min EMOM of;

1st: 10–8 C2B 

2nd: 20–15 Push Ups 

3rd: 30–20 sec. HS Hold 

c) Pre-HERO "The Murph Challenge I." - 10 Rounds For Time of:

10 Pull Ups 

15 Push Ups 

20 Air Squat

1min Rest 

d) Accessory - Static Core;

- 3x 30 sec. Hollow Hold 

- 3x 30 sec. Arch Hold

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up

- Hip Flow & Hip Circle 

- Squat Theraphy

b) Strength - 12min EMOM of:

1-2min: 3x Back Squat @50

3-4min: 3x Back Squat @55 

5-6min: 3x Back Squat @60 

7-8min: 3x Back Squat @65 

9-10min: 3x Back Squat @70 

11-12min: 3x Back Squat @75

c) For time:

18-15-12-9-6 Deadlift 70/45

30-30-30-30-30 Double Unders 

d) Accessory:

- Kettlebell Jefferson Curls; 3x6 @moderate

• weightlifting
• metabolic
• gymnastics

a) Skill I. - 9min EMOM, 20 sec On/ 40 sec. Off;

1st: ME Box Jump 60/50 

2nd: ME Box Jump Over 60/50 

3rd: ME Burpee BJO 60/50 

b) Skill II.;

- Technique Power Snatch 

- Technique Squat Snatch 

- 6x every 90 sec. 1x Squat Snatch (70-75-80-85-90-95)

c) 13min AMRAP of:

2 Rope Climb

10 Snatch @50

12/10 cal. Machine 

d) Accessory:

- Biceps Curls; 4x16 @AHAFA

• weightlifting
• metabolic
• gymnastics

 HEAVY DAY 

a) Skill;

- General Warm Up 

- Barbell Yoga 

- Plyometrics 

- Kettlebell Flow 

b) Strength - 10min EMOM Kettlebell Complex: 

6 Dual Deadlift + 4 Dual Hang Clean + 2 Dual Push Press 

c) For Time of:

21 C&J 50/30

15 C&J 70/40

9 C&J 90/50 

d) Accessory:

- Stretch