Stylový gym v Ostravě.
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• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up

- Barbell Yoga 

- Plyometrics 

b) Strength;

- Technique & Sets OHS/ Snatch Balance/ Snatch 

c) 20min EMOM of:

1st: 5 Snatch*

2nd: 3-1 Rope Climbs

3rd: 200-150m Run

4th: Rest

*increasing weight

*M: 50-55-60-65-70

*W: 25-27.5-30-32.5-35

d) Accessory;

- Snatch High Pull; 4x4 @last weight

• weightlifting
• metabolic
• gymnastics

 a) Skill I. - 6min EMOM;

1st: 1min 6m Shutlle Run 

2nd: 1min Hip Flow 

b) Skill II. - 10min; 

- Technique Bar/Ring Muscle Ups

c) Hero "Luce" - 3 Rounds of (30min Time Cap):

1km Run

10 Muscle Ups

100 Air Squats

d) Accesseory; 

- 5min Leg Stretch

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 3 Rounds For time of:

10-20-30 Wall Ball 9/6

11-12-13 Chin Ups

11-12-13 Muscle Clean 30/20

b) For Time of:

21 R-Arm Devil Press 22.5/15

15 R-Arm Push Press 22.5/15

9 Burpee Double Jump over DB

15 L-Arm Push Press 22.5/15

21 L-Arm Devil Press 22.5/15

c) For time of:

9-15-21 V-Ups

9-15-21 Box Jump 60/50

9-15-21 Hang Power Clean 40/25

*5min Rest between workouts.

• weightlifting
• metabolic
• gymnastics

a) Skill;

- Barbell Yoga, 5min
- Plyometrics, 5min

b) Strength - 14min EMOM:

1st: Power Snatch*, 5 reps 

2nd: Hang Power Snatch*, 5 reps

*moderate weight

c) 3 Rounds For Time of:

800m Row

15 OHS 70/40 

d) Accessory: 

- Sumo stance Good Morning, 5x10 @empty barbell

• weightlifting
• metabolic
• gymnastics

a) Skill; 

- 5min Animal Flow 

b) Gymnastics - 15min EMOM - 1/2 "Chelsea";

Rx: 5 Pull Ups + 10 Push Ups + 15 Air Squat

Ad: 4 Pull Ups + 8 Push Ups + 12 Air Squat

Sc: 3 Pull Ups + 6 Push Ups + 9 Air Squat

c) For Time of:

10-9-8-…-1 Bench Press @60BW

10-9-8-…-1 Parallette Push Ups

10-9-8-…-1 Shuttle Run (5m)

d) Accessory: 

- Shoulder Stretch

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Warm Up; 

- Burgener Warm Up (5min) 

- Plyometrics (5min) 

- Technique Squat Clean Thruster

b) Strenght - 8min Time Cap;

1RM Cluster

c) "Heavy 100 Reps", For Time of:

20 Deadlift 90/50 

1min Rest 

20 Power Clean 80/45 

1min Rest 

20 Push Press 70/40 

1min Rest 

20 Thruster 60/35 

1min Rest 

20 Cluster 50/30

d) Accessory;

- Leg Stretch

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- 550m Run

- Athletic ABC (5min)

b) Skill I. (6min):

- Technique Strict Deficit HSPU (from Box on the DB´s) 

c) Skill II. - 12min EMOM of:

1st: 10-5 Strict Deficit HSPU (from Box on the DB´s) 

2nd: 50-25 Double Unders

d) 3 Rounds For Time:

30 T2B

3 Rope Climb

30/24 cal. Echo bike

e) Accessory - TABATA;

1st: Hollow Rock 

2nd: Arch Rock

• weightlifting
• metabolic
• gymnastics

 a) Strength I. - Front Squat; 

- Hip/ Knee/ Ankle mobility - 6x3 @80-75

b) Strength II., Dead Stop Front Squat:

- 3x3 @110

c) 4x 3min On/ 2min Off:

20/15 cal. Row

20 DB Hang Snatch 22.5/15

ME Burpee Facing over DB

d) Accessory - Core;

- Metronome aka Windshield Wiper, Acc 100 reps

• weightlifting
• metabolic
• gymnastics

a) Skill; 

- General Warm Up 

- 5min Plyometrics 

- 10min Technique Power & Squat Snatch

b) 7min AMRAP:

10 Strict Pull Ups

20 C2B Pull Ups

30 Kipping Pull Ups

ME Power Snatch 60/35

- Full Rest

c) 12min AMRAP of:

2 Rope Climb

2-4-6-8-… Sq. Snatch 60/35

d) Accessory;

- Banded Face Pull, Acc 100 resp

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 3 Rounds For Time of:

300m Run

10 Kettlebells Thruster 20/12

10m (2x5m) Handstand Walk

b) 2 Rounds For Time of:

600m Row

100 Double Unders

c) For Time of:

111 Alt. DB Hang C&J 22.5/15

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY II. 

a) Skill; 

5min General Warm Up 

b) 10min EMOM of:

20 sec. ME Double Unders

40 sec. Rest

c) 2x 10min For ME cal.:

00:00-10:00

1500m Run

ME cal. Echo Bike

10:00-15:00

- Rest

15:00-25:00

1500m Run

ME cal. Row 

d) Accessory:

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Warm Up; 

- 800m Run @easy pace 

- 5min Hip Circle 

b) Strength - Back Squat; 

- Hip/ Knee/ Ankle mobility 

- 5x3 @85-80

c) 7 Rounds For Time of:

11 Deadlift @BW

11 cal. Row 

d) Accessory:

- 5min Stretch

• weightlifting
• metabolic
• gymnastics

 GYMNASTICS DAY 

a) Skill I.;

- 10min General Warm Up & Animal Flow 

- 3min Wrist mobility 

b) Skill II. (20min):

- Progression & Sets HS Walk 

c) For Time of:

60-45-30-15m 1-Arm DB Walking Lunges

20-15-10-5 Burpee over DB

d) Accessory I.;

- Banded Lat-Pull Down, Acc 100 reps

- Banded Pull Apart, Acc 100 rep 

e) Accessory II. - TABATA:

1st: Side High Plank (R)

2nd: Side High Plank (L)

• weightlifting
• metabolic
• gymnastics

a) Strength I. - Front Squat; 

- Hip/ Knee/ Ankle mobility 

- 6x3 @85-80 

b) Strength II., Dead Stop Front Squat:

- 3x3 @120

c) 15min AMRAP of:

36 Double Unders

12 T2B

6 Power Clean 80/45

1min Rest 

d) Accessory;

- Acc 100 reps Calf Raises

• weightlifting
• metabolic
• gymnastics

HEAVY DAY

a) Warm Up; 

- Barbell Yoga (3min) 

- Shoulder mobility 

- Plyometrics (Vertical Jumps) 

b) For load:

Shoulder press

3-3-3-3-3

Push press

2-2-2-2-2

Push jerk

1-1-1-1-1

– Record the heaviest load for each movement.

c) Accessory:

- 1-Arm Shoulder Press, 4x15/side

• weightlifting
• metabolic
• gymnastics

a) Skill I. - TABATA

1st: Target Burpee 

2nd: 5m Shuttle Run

b) Skill II. - 16min EMOM of:

1st: 30 sec. ME cal. Row

2nd: 30 sec. ME cal. Echo Bike 

c) For Time:

50-40-30-20-10 DU

5-4-3-2-1 Bar Muscle Ups 

50-40-30-20-10 Sit Ups

5-4-3-2-1 Bar Muscle Ups

d) Accessory;

- Cool Down

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 8min EMOM of:

1st: 1 Wall Walk + 2 DL 120/75 

2nd: 2 Wall Walk + 1 DL 120/75

b) 8min AMRAP of:

20 Burpees over Line

5 Push Jerks from Rack 80/45

c) For Time of:

300m Row

50 Air Squats

300m Row

40 Air Squats

300m Row

30 Air Squats

* Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY 

a) Specific Warm Up;

500m Run @easy 

500m Row @easy 

b) Skill - 9min EMOM of;

1st: 1min Row @moderate 

2nd: 1min Shuttle Run (15m) 

3rd: Rest 

c) "Jerry" - For Time of:

For time:

1 mile Run

2km Row

1 mile Run

d) Accessory:

- 5min Cool Down

• weightlifting
• metabolic
• gymnastics

a) Warm Up - 5 Rounds of;

15 American Kett. Swing @light 

5 Broad Jump

b) Skill - 12min EMOM of;

1st: 15 R-Arm Hang Kett. Snatch

2nd: 10 Box Jump Over 60/50

3rd: 15 L-Arm Hang Kett. Snatch 

4th: 10 Step Over Box 60/50 

c) For Time of:

15-12-9-6-3 Power Snatch 60/35

30-24-18-12-6 C2B Pull Ups

d) Accessory:

- 5x2 Snatch Pull @90-80

• weightlifting
• metabolic
• gymnastics

a) Skill;

- 5min General Warm Up 

- 3min in Bottom position squat with Barbell on the Knee 

- 3min Hip Mobility 

a) Strength - Back Squat;

- Hip/ Knee/ Ankle mobility 

- 4x3 @90-85

c) 12min AMRAP of:

200m Run

8 Hang Squat Clean 50/30

4 Burpee Double Jump over Bar 

d) Accessory;

- 5min Leg Stretch

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY

a) Skill I;

- General Warm Up 

- Animal Flow

b) Skill II. - 8min EMOM of;

1st: 2x Legless short Rope Climb 

2nd: 1x Rope Climb 

c) Girl "Angie" - For Time of:

Acc 100 Pull Ups

Acc 100 Push Ups

Acc 100 Sit Ups 

Acc 100 Air Squats

d) Accessory - TABATA;

1st: Side Plank (R)

2nd: Side Plank (L)

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- General Warm Up 

- Plyometrics 

- Technique Power Clean & Push/ Split Jerk 

b) Skill II. - 15min EMOM of;

1st-5th: 5 Clean & Jerk @50 

6th-10th: 4 Clean & Jerk @60

11th-15th: 3 Clean & Jerk @70 

c) For Quality of:

2min Bike @fast

30 Kett. Hang Cleans 20/12

200m Kett. Farmers Carry 20/12

2min Bike @fast

20 Kett. Hang Cleans 20/12

100m Kett. Farmers Carry 20/12

2min Bike @fast

10 Kett. Hang Cleans 20/12

50m Kett. Farmers Carry 20/12

2min Bike @fast

– Use two kettlebells. 

d) Accessory: 

- Kettlebell Jefferson Curls; Acc 15-10 Reps

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Skill;

- 5min General Warm Up 

- 3min in Bottom position squat with Barbell on the Knee 

- 3min Hip Mobility 

b) Strength I. - Front Squat;

- Hip/ Knee/ Ankle mobility 

- 4x3 @90-85 (06-08-2024)

c) Strength II., Dead Stop Front Squat:

- 3x3 @130 

d) 4 Rounds For Time:

10 Power Snatch 60/35

30 Wall Ball 9/6

e) Accessory;

- Stretch