Stylový gym v Ostravě.
Přijď na CrossFit a další lekce!

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up

- Plyometrics 

b) Strength (20min) 

- Technique High/ Hang/ Low Hang Power Clean

- Daily Max for Complex: 

High Hang + Hang + Low Hang Power Clean - Then 5x 1+1+1 @90 of Daily Max

c) "Nasty Girls V2" - 3 Rounds For Time:

50 Alternating Single-Leg Squats

7 Ring Muscle Ups

10 Hang Power Cleans 

d) Accessory:

- Stretch

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill I.;

- Core Activation 

b) Skill II. - 15min:

- Wrist Mobility

- Headstand 

- Handstand 

- Handstand Walk

c) Part 1 - 5 Sets of:

3m HS Walk + 12 Burpee Facing over Line 

- 5min Rest 

d) Part 2 - 5 Sets of:

6 Burpee Facing over Box + 9m HS Walk 

e) Accessory;

- Floor Leg Raises; 20-15 reps

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Barbell Yoga 

- Hip Circle & Shoulder mobility 

b) Strength - 14min EMOM of:

1st: 6 Paused Back Squat @55-50

2nd: 6 Shoulder Press @AHAFA 

c) For Time of:

21-18-15 Dual DB Thruster

400-400-400m Run 

d) Accessory;

- Death March; 3x20 steps @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Strength - 10min EMOM of:

1st: 12 Alt. Hang DB Power Snatch

2nd: 8 Alt. DB Power Snatch

b) "Barbara Ann" - 5 rounds, each for time, of:

20 HRPU

30 Deadlifts 

40 Sit Ups

50 Double Unders

*Rest 3min between Rounds.

c) Accessory;

- Wide Stance Good Mornings; 4x10 @empty Barbell

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 0:00-15:00

1RM Clean

b) 15:00-30:00

1RM Bench Press

c) 30:00-45:00

1RM OHS

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- Pull Preparation with Bend 

- Technique Strict Pull Ups 

- 1RM Weighted Strict Pull Up

- Then 10x1 @85-80 of 1RM 

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 

- Bar Muscle Ups from Ground

c) 5x 2min On/ 1min Off;

6 Shuttle Runs (2x 7.5m)

ME Bar Muscle Ups

d) Accessory;

- Wide Grip Pull Ups; 5x ME

• weightlifting
• metabolic
• gymnastics

a) Skill I.; 

- Burgener Strength

- Plyometrics, Broad & Box Jumps 

b) Skill II. 

- Strength 

- Split Jerk (20min) 

- Split Walk 

- Split Jump - Split Jerk (BW)

- Split Press

- Heavy Set Push Jerk + Split Jerk - Then 6min EMOM 1+1 @90

c) 12min AMRAP of:

500/450m Row

10 S2O 

10 Burpee over Rower 

d) Accessory;

- Split Press, 4x8 @empty Barbell

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY III. 

a) 15min EMOM Echo Bike of:

1-5min: 20 sec @fast

6-10min: 15 sec @sprint 

11-15min: 10 sec @hard

b) 6x E4MOM of:

Rx: 400m Run @fast

Ad: 300m Run @fast

c) Accessory: 

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Hip/ Knee/ Ancle Mobility

b) Strength - 14min EMOM of:

1st: 6 Front Squat @75-70

2nd: 12-6 C2B PU/ Pull Ups 

c) 5x: 2min AMRAP/ 2min Rest;

20 Wall Ball 

ME Ring Muscle Ups 

d) Accessory:

- Strict Ring Dip; Acc 30-20 reps

• weightlifting
• metabolic
• gymnastics

a) Skill;

- Barbell Yoga

- Plyometrics

b) Strength;

- 1RM Clean & Jerk 

- For Time: 10x C&J @80 of 1RM

c) 20min AMRAP of:

2 Rope Climbs

200m Run

20 Push Ups

200m Run

20 Kett. Swings

200m Run

d) Accessory:

- Seated Alternating DB Front Raises, 3x16 @AHAFA

• weightlifting
• metabolic
• gymnastics

DEN UPÁLENÍ MISTRA JANA HUSA 1415 

a) Skill - 12min EMOM of:

1st.: 6 Burpee Pull Ups

2nd.: 7 Straight Legs T2B

3rd.: 14 Down Ups

4th.: 15 L-Hang Raises 

b) For time of: 

6min EMOM of 5 Pull Ups + 10 AbMat Sit Ups, 

Then 7 Rounds of: 

7cal. Row + 7 Burpee over Rower, Then 1415m Row 

c) Cool Down: 

Rowing 5min @easy

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 3 Rounds For Time of:

12m Handstand Walk (3x4m) 

10 Front Rack Lunge 

8 Hang Power Snatch 

b) For Time (25min TC):

5 Overhead squats

400m Run

10 Overhead squats 

400m Run

15 Overhead squats 

400m Run

20 Overhead squats

400m Run

25 Overhead squats 

400m Run 

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Plyometrics

- Technique TnG Power Clean

b) Skill - 9min EMOM of: 

1st: 9 unbroken PC + 1 Down Up 

2nd: 8 unbroken PC + 2 Down Up 

3rd: 7 unbroken PC + 3 Down Up ... 

9th: 1 unbroken PC + 9 Down Up

*Light Weight on the Bar 

c) 21min AMRAP - Partner workout:

21 cal. Row

15 Burpee over Line

9 Power Clean  

*1st Person - Rowing, 2nd Person - Burpee, 1st Person - Clean, ... etc.

d) Accessory; 

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Barbell Yoga 

- Hip Circle & Shoulder mobility

b) Strength - 14min EMOM of:

1st: 6 Back Squat @75-70

2nd: 12-6 HSPU/ HRPU 

c) Skill;

- Technique TnG Power Snatch 

d) "Randy" - For Time of:

75 Power Snatch 

*10min TC

e) Accessory;- Barbell Triceps extension; 

Acc 30-20 reps @empty Barbell

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- Pull Preparation with Bend 

- Technique Strict Pull Ups

- 1RM Weighted Chin Up

- Then 5x3 @80-75 of 1RM

b) Skill II. - 5x E2MOM of:

10/8 cal. Row 20 V-Ups 

c) For Time of:

25-20-15-10-5 C2B PU

10-10-10-10-10 Shuttle Runs*

* Shuttle Run = 2x 7.5m

d) Accessory;

- Dual DB Biceps Curls; 4x12 @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Skill - 3 Rounds For quality of:

200m Run

50m Kett. Suitcase Carry (L)

5m Handstand Walk

50m Kett. Suitcase Carry (R)

5m Handstand Walk 

b) "Kelly Brown" - 5 Rounds for Time:

440m Row

10 Box jumps

10 Deadlifts 

10 Wall Ball 

*25min TC

c) Accessory;

- Static Core 5-10min