Stylový gym v Ostravě.
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• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) For Time of:

20/15 cal. Echo Bike

2x: 10 Air Squat + 10 HRPU

20/15 cal. Echo Bike

2x: 10 HRPU + 10 Pull Up

20/15 cal. Echo Bike

2x: 10 Pull Up + 10 Air Squat

b) 9min AMRAP of:

300m Row

21 Burpee over Rower

300m Row

15 Burpee over Rower

300m Row

9 Burpee over Rower

ME (m) Row

c) 3 Rounds For Time of:

60 Double Unders

20 reps with Barbell 60/35

-1st Round Deadlift

-2nd Round Power Clean

-3rd Round Hang Clean & Jerk

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill I.;

- 5min Gymnastics General Warm 

- 10min Animal Flow 

b) Skill II.;

- 15min Technique HS Walk

c) 5 Sets, 2:00 On/ 2:00 Off;

2 Rope Climb

12 Ring Dips

ME T2B 

d) Accessory - TABATA:

1st: Reverse Crunch 

2nd: AbMat Crunches

• weightlifting
• metabolic
• gymnastics

a) Skill - 5min;

- 5min Genral Warm Up + Core 

b) Strenght - Hip Thrust:

- Technique (5min) 

- Sets 10-10-8-8-6-6 @increasing 

c) For Time of:

21 DB´s (Kett.´s) Thrusters

40x 10m Shuttle Run

18 DB´s (Kett.´s) Thrusters

40x 10m Shuttle Run 

15 DB´s (Kett.´s) Thrusters

40x 10m Shuttle Run 

d) Accessory;

- Chinese Plank; Acc 5-3min

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Plyometrics & Barbell Yoga; 

- Jumping ABC 

b) Skill - 15min;

- Technique Clean from High Hang/ Hang/ Ground 

- Technique Push Press/ Push Jerk/ Split Jerk 

c) "Big Clean Complex" - 6 Sets for Max Load (E4MOM):

High Hang Clean + Hang Clean + Clean + Push Press

High Hang Clean + Hang Clean + Clean + Push Jerk

High Hang Clean + Hang Clean + Clean + Split Jerk 

*One set consists of all 12 reps 

d) Accessory;

- Stretch

• weightlifting
• metabolic
• gymnastics

a) Skill II. - 5min;

- Athletic ABC + Plyometrics 

b) Skill I. - 30sec. On/ 30sec. Off for Max reps of:

00:00-06:00 Burpee Box Jump 

06:00-09:00 Rest 

09:00-15:00 Burpee BJO

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

500m Row 

12 Deadlift @BW 

21 Box Jumps 60/50

d) Accessory:

- 1-Leg Kettlebell Deadlift; 4x8/side @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Skill I.; 

- 10min Hip Flow & Hip Circle 

b) Strength, OHS from Ground:

- 12min E2MOM, 4x @55-60 of 1RM with 3sec. in Bottom Position

c) Skill II.; 

- Technique Squat Snatch 

d) 4x E4MOM of:

50 Double Unders

5 Squat Snatch*

50 Double Unders 

*increasing weight in each next round 

e) Accessory;

- Stretch

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- 5min Technique Toes to Bar

- 5min EMOM, 10-5 reps

b) Skill II. - 10min EMOM of;

1st: 20-10 Jumping CrossOver 

2nd: 1 Legless RC/ 2 Rope Climb 

c) 20min AMRAP of: 

100 cal. Row/ Bike/ Ski 

75 AbMat Straight Leg Sit Ups 

50 Burpee Pull Ups

d) Accessory;

- Banded straight arm lat pull down; 5x10 

- Banded Tricep Extension; 5x10

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 9min AMRAP of:

2 Target Burpee

4 T2B

6 C2B Pull Ups

8+8 Kett. Hang Snatch 20/12

b) 10min EMOM of:

1st: 6 Burpee Facing BJO 60/50

2nd: 6 Alt. Slam Ball Clean

c) For Time of:

12-9-6-3 Thruster 60/35

12-9-6-3 Ring Dips

*Rest 5min between workouts

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY 

a) Warm Up;

- 5min Jump Rope ABC 

b) Skill;

- 5min Technique DU 

- Reverse TABATA, ME "DU" 

c) Team of Two (30min TC):

3-6-9-12-15-18-21-24-27-30 cal. 

- Row 

- Echo Bike 

*Both athletes complete each round of the ladder on each machine.

d) Accessory - Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill - Technique (10min); 

- Technique Squat Clean

b) Strength - 10min EMOM of:

1 Paused Squat Clean + 1 Paused Front Squat @55-50 of 1RM C&J

c) For Time of:

30 Front Squat 70/45

60 Burpee over Barbell

90/80 cal. Row 

d) Accessory - TABATA;

1st: Side Plank (R) 

2nd: Side Plank (L)

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill - 20min;

- General Warm Up 

- Animal Flow 

- HS Walk 

- Obstacle HS Walk

b) 25min EMOM of:

1st: 5 Wall Walk 

2nd: 15 T2B 

3rd: 5 Pull Over 

4th: 15 Ring Push Ups 

5th: Rest

c) Core - 3 Sets of;

30 sec. High Plank 

30 sec. Plank 

30 sec. Superman 

30 sec. Rest

• weightlifting
• metabolic
• gymnastics

a) Skill - 14min AMRAP of:

14/11 cal. Row @Hard 

1min Rest 

b) 20min AMRAP of:

10-20-30-... Bench Press @50BW

1000-1000-1000-... (m) Row 

c) Accessory I.;

- DB´s Bench Press 3x14 @light weight 

d) Accessory II, - Shoulder Stretch

• weightlifting
• metabolic
• gymnastics

a) Skill (10min);

- General Warm Up 

- Strenght with Bend (Face Pull, Pull Apart) 

- Ring Row (supinted, pronated, neutral grip) 

b) Gymnastics (10min);

- Chin Ups - Sets

- Strict Pull Ups - Sets

c) 5 Rounds For Time of:

37 Double Unders

7 Hang Power Snatch 50/30

3 Rope Climb 

d) Accessory; 

- BTN Snatch Grip Strict Press with empty Barbell, 6x8

• weightlifting
• metabolic
• gymnastics

a) Plyometrics & Barbell Yoga; 

- Seated Box Jumps, sets 

b) Strength;

- 6x: 10 Box Back Squat to Paralel + 5 Broad Jumps, 1-2min Rest *moderate weight 

c) Girl "Double GRACE" - For Time of:

60 Clean & Jerk 

*Rx: 60/35 

*Ad: 50/30 

*Sc: 40/25 

d) Accessory;

- Stretch

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 8min AMRAP of:

150-150-150… (m) Row

2-4-6-… Strict HSPU

b) For Time of (9min TC):

21-15-9 Pull Ups

42-30-18 cal. Echo Bike

c) 9min EMOM of:

1st: 100 Single Unders

2nd: 1min Plank

3rd: 10 Shrimp Squat

*Rest 5min between workouts

• weightlifting
• metabolic
• gymnastics

a) Strength (25min);

- Barbell Yoga + Shoulder Mobility

- Technique OHS from Ground

- 3RM OHS from Ground (8min Time Cap)

b) 12min AMRAP of:

1-2-3-4-… OHS @75 of 3RM

5-5-5-5-… Burpee Box Jump

10-10-10-10-…DU

c) Accessory;

- Snatch High Pull; 5x5 @75 of 3RM OHS

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY 

a) General Warm Up

- 5min Practise 

b) Row - 20min EMOM of:

1st: Rowing ME cal. @hard 

2nd: Active Rest (walking)

c) Echo Bike;- 2 Rounds of: 

4min @easy 

3min @moderate 

1min @recovery 

- Immediately into 50/40 cal. For TIme 

d) Cool Down