Stylový gym v Ostravě.
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• weightlifting
• metabolic
• gymnastics

METABOLIC DAY I.

a) 10x every 90 sec.

100/80m Row @very hard

b) Echo Bike - 15x E2MOM;

1-5: 45 sec. @moderate 

6-10: 45 sec. @fast 

11-15: 45 sec. @sprint

c) Accessory: 

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) 8min AMRAP of:

10 OHS 30/20

3-6-9-12... C2B Pull Ups

b) 8min AMRAP of:

10 Front Squat 40/25

3-6-9-12... C2B Pull Ups 

c) 8min AMRAP of:

10 Back Squat 50/30

3-6-9-12... C2B Pull Ups 

*Rest 5min between workouts

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- General Warm Up 

- Hip Flow & Hip Mobility

- Hip Circle

b) Strenght, Back Squat - 12min EMOM of:

0-4min: 3x @75

5-8min: 2x @80 

9 -12min: 1x @85

c) 3x 4min AMRAP, 2min Rest:

3 Hang Power Cleans 60/35

6 S2O 60/35

9 Lateral Burpees over the Bar

12 cal. Row

d) Accessory:

- Low Hang Clean High Pull; 5x3 @moderate

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill;

- 5min Wrist Mobility

- 5min Technique Strict HSPU 

- 5min Sets Strict HSPU/ HSPU 

b) Hero "Garrett" - 3 Rounds For Time of:

75 Air Squat 

25 Ring HSPU 

25 Chin Ups 

c) Accessory - TABATA;

- FLR High Plank & Arch Hold

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- Burgener Strength

- Plyometrics 

- Technique Power Snatch

- Technique OHS

- Technique Squat Snatch 

b) Skill II. - 15x every 20 sec.;

1 Squat Snatch 40/25 

c) For Time of:

100 DU + 10 Snatch 50/30

80 DU + 8 Snatch 60/35

60 DU + 6 Snatch 70/40

40 DU + 4 Snatch 80/45

20 DU + 2 Snatch 90/50 

d) Accessory;

- BTN Snatch Grip Push Press; 4x8 @light

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Barbell Yoga 

- Hip Flow & Hip Mobility

b) Strength - 10min EMOM of:

2x Paused Back Squat

@70 *3sec. in Bottom position

d) 9min AMRAP of:

12 R-Arm Hang DB Sn. 22.5/15

6 R-Arm DB OHS 22.5/15

6 Burpee over DB

6 Shuttle Run (2x5m)

12 L-Arm Hang DB Sn. 22.5/15

6 L-Arm DB OHS 22.5/15

6 Burpee over DB

6 Shuttle Run (2x5m)

d) Accessory:

- Seated Calf Raises with DB´s; 4x10 @AHAFA

• weightlifting
• metabolic
• gymnastics

HEAVY DAY

a) Skill;

- General Warm Up 

- Barbell Yoga &Plyometrics 

- Shoulder & Hip Mobility 

b) 7 Sets For Load:

2 Push Press

1 Push Jerk c) 5min AMRAP of:

1 Squat Clean 75/40

1 S2O 75/40 

d) Accessory:

- Stretch

• weightlifting
• metabolic
• gymnastics

 a) Skill I., Metabolic - 6x 30 sec. On/ 1min Off;

- Echo Bike @sprint 

b) Skill II., Gymnastics - 15min EMOM of:

1st: 3 Rope Climb (3 Short RC) 

2nd: 9 Burpee Step over Box

3rd: 15 AbMat Weighted Sit Ups 

c) 3 Rounds For Time:

100 Double Unders

25 Burpees to Target

15 T2B

d) Accessory;

- Back Extension; Acc 100 reps

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) Skill;

- Technique Squat Clean 

- Technique Split Jerk

b) 40min EMOM of:

1st: 1 Clean & Jerk 100/55

2nd: 15 Pull Ups / 15 HSPU

3rd: ME cal. Echo Bike 

4th: Rest 

*Alternate Pull Ups & HSPU

c) Cool Down

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY I. 

a) 4x For Time of: 

00:00-10:00

2000m Row

10:00-20:00

300 Double Unders

20:00-30:00

2000m Row

30:00-40:00

400m Shuttle Run (50x8m)

b) Accessory: 

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- General Warm Up 

- Hip Flow & Hip Mobility 

- Hip Circle

b) Strenght, Front Squat - 12min EMOM of:

1-6 min: 3x @50-55-60-65-70-75

Then 7-12 min: 1RM

c) For Time of:

21-18-15-12-9 C2B Pull Ups

42-36-30-24-18 Thrusters 20/15 

d) Accessory:

- Seated Calf Raises with DB; 4x20 @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- General Warm Up 

- Barbell Yoga 

- Plyometrics 

- Technique Power Snatch

b) Skill II. - 10min EMOM of:

1st: 20-15/15-12 cal. Row 

2nd: 30 sec. ME alt. Hang DB Sn.

c) For Time of:

1000m Row

30 Power Snatch 60/35

1000m Row

30 Burpee over Bar

d) Accessory: 

- Cool Down (5-3min Row @easy)

• weightlifting
• metabolic
• gymnastics

 GYMNASTICS DAY 

a) Skill;

- 5min Wrist Mobility 

- 5min Technique Ring Dips 

- Kipping Ring 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;

- General Warm Up 

- Technique Rowing

b) Endurance - Rowing I.;

100/80 cal. Row, 

1min Rest

75/60 cal. Row, 

1min Rest 

50/40 cal. Row,

1min Rest 

25/20 cal. Row

c) For time:

100 Double Unders

60 Dual DB Deadlifts 22.5/15

100 Double Unders

45 Dual DB HPC 22.5/15

100 Double Unders

30 Dual DB Push Jerk 22.5/15 

d) Accessory: 

- Dual DB Floor Press; 4x10 @AHAFA

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Skill;

- General Warm Up 

- Barbell Yoga 

- Hip Flow & Hip Mobility 

b) CrossFit Total I. (40min);

1RM Back Squat

1RM Shoulder Press

1RM Deadlift

c) Accessory:

- Stretch