Stylový gym v Ostravě.
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• weightlifting
• metabolic
• gymnastics

a) Specific Warm Up - 3x;

10 Kettlebell Deadlift 

10 Goblet Squat 

10 Ring Row

10 Strict Knee Raises 

b) Strength - Back Squat;

- 5x5 @60, 

- 3x3 @70, 

- 2x2 @75

c) 12min E2MOM of:

1 Rope Climb

9 Thruster 50/30 

d) Accessory:

- 3x20 Banded Hamstring Curl

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill I. - 10min;

- General Warm Up 

- Core Strength (activation)

b) Skill II. - 10min EMOM;

1st: 10-5 Strict Pull Up

2nd: 20-10 Ring Push Up 

c) 2 Sets For Time of:

30 T2B

20 HSPU

40 Straight Sit Ups

20 Dips (Ring or Stationar)

2min Rest

d) Accessory - TABATA:

1st: Hollow Rock

2nd: Arch Rock

• weightlifting
• metabolic
• gymnastics

a) Skill;

- Barbell Yoga, 5min 

- Plyometrics, 5min

b) Strength - 15min EMOM:

1st: 5 Power Snatch @70-60 

2nd: 3 Squat Snatch @70-60 

3rd: Rest

c) For time:

50 alt. DB Snatch 22.5/15

50 DB Step over Box 60/50

150 Double Unders

25 alt. DB Snatch 22.5/15

25 DB Step over Box 60/50

75 Double Unders 

d) Accessory:

- 3x12 Hip Extension on the Box

• weightlifting
• metabolic
• gymnastics

 MONDAY MONSTER MASH 

40min AMRAP of:

400m Run

30 HRPU

20 Push Jerk 60/35

10 Burpee over Bar 400m Run

30 Deadlift 60/35

20 Slam Ball over Shoulder 30/20

10 Burpee over Bar

• weightlifting
• metabolic
• gymnastics

a) Skill;

- 5min Animal Flow 

- Body activation with Banded 

- Wall Walk & HS technique 

b) Gymnastics - 12min EMOM; 

1st: 10-5 T2B 

2nd: 20 sec. Handstand Hold 

3rd: 10-5 Hang Medball Clean 9/6 

c) For Time of:

50 Pull Ups

50 Hang Sq. Clean 40/25

50/42 cal. Row

d) Accessory: 

- Barbell Front Raises; 5x8 15/10

• weightlifting
• metabolic
• gymnastics

 HEAVY DAY

a) Warm Up; 

- Barbell Yoga (3min) 

- Shoulder mobility 

- Plyometrics (Vertical Jumps)

b) For load:

Push Press from Rack (15min):

10-10-10-10-10RM

Deadlift (15min):

10-10-10-10-10RM

– Record the heaviest load for each movement.

c) Accessory:

- Hamstring Curls in Rings; Acc 30 reps

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- 550m Run

- Jumping ABC (5min) 

- Technique Double Unders 

b) Skill II. - 5min EMOM of:

1st: 10 sec. ME DU, 50 sec. Rest 

2nd: 20 sec. ME DU, 40 sec. Rest

3rd: 30 sec. ME DU, 30 sec. Rest 

4th: 40 sec. ME DU, 20 sec. Rest 

5th: 50 sec. ME DU

c) 3 Rounds For Time of:

600m Row

40 AbMat Sit Ups

20 Box Jump Over 60/50

d) Accessory;

Acc 100 Lateral Step on the Box

• weightlifting
• metabolic
• gymnastics

 a) Strength I. - Front Squat; 

- Hip/ Knee/ Ankle mobility 

- 5x5 @60, 3x3 @70, 2x2 @75

b) Strength II., Cyclist Front Squat:

- 3x20 @empty

c) 12min AMRAP of:

25/20 cal. Row

50 Burpee Pull Up

75 American Kett. Swing 20/12

ME cal. Row 

d) Accessory, Core 3-2 Sets;

1min Plank 20 V-Ups 

20 Russian Twist

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY II.

a) Skill I.;

- 550m Run @easy 

- Jumping ABC 

- 5min

b) Skill II. - 5 Sets of; 

2min Echo Bike @moderate

2min Rest 

c) 3 Rounds For Time of:

100 Double Unders

800m Row

600m Run

d) Accessory: 

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- General Warm Up 

- 5min Plyometrics

- Core Activation

b) Skill II. - 10min AMRAP of:

20m (2x10m) Slamball Carry

10 Slamball Squat 30/20

10 Slamball over Shoulder 30/20 

c) 5 Rounds For Time of:

15 Push Press 50/30

20 T2B 

d) Accessory;

- 4x8 Nordic Curl (assisted)

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH

a) Different "Fran":

21-15-9 Pull Ups

21-15-9 Thruster 40/25

b) For time:

10 Short Rope Climbs

50 Burpees over Line

100 V-Ups

c) 9min EMOM Echo Bike of:

10 sec. ME cal. @hard pace

50 sec. Rest

*5min Rest between workouts.

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill I; 

- General Warm Up 

- Animal Flow 

b) Skill II. (20min);

- Ring Support Hold (Top/Bottom) 

- Ring Dips & Kipping Ring Dips

- Technique Jumping Ring Muscle Ups from Ground

- Technique Jumping Ring Muscle Ups from Box

c) 15min AMRAP of:

5 Ring Muscle Ups 

10 Toes to Ring 

20 Walking Lunges

d) Accessory;

Lu Raises, 4x10 5/2.5 (plate)

• weightlifting
• metabolic
• gymnastics

a) Warm Up;

- 800m Run @easy pace 

- 5min Hip Circle 

b) Strength - Back Squat; 

- Hip/ Knee/ Ankle mobility 

- 5x5 @60, 3x3 @75, 2x2 @80

c) For time:

21-15-9 Clean & Jerk 70/40

21-15-9 cal. Row 

d) Accessory (empty Barbell):

- Seated Good Morning; 3x15

- Jefferson Curl; 2x10

• weightlifting
• metabolic
• gymnastics

a) Strength I. - Specific Warm Up; 

- Burgener Strength 

- Plyometrics 

b) Strength II. - Hang Snatch (any style):

- 3RM 

- Then 8min EMOM, 3x @80-75

c) Community Cup WOD4

2 Rounds For Time of:

150 Double Unders

100 Air Squat

50 alt. DB Snatch 22.5/15

d) Accessory;

- 3x12 Back Extension (BTN plate 5/2.5)

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Warm Up; 

- Barbell Yoga (3min) 

- Shoulder mobility 

- Plyometrics (Vertical Jumps) 

b) Strength;

- 3RM Hang Squat Clean

- Then 4x3 @85 of 3RM

c) Skill;

- Technique Cluster (Squat Clean Thruster)

d) For Time of:

21 Deadlift 130/90

15 Hang Power Clean 100/65

9 Cluster 70/40 

e) Accessory;

- Stretch

• weightlifting
• metabolic
• gymnastics

a) Skill I. - TABATA

1st: Burpee facing over Line

2nd: Jump Rope 

3rd: Hip Flow 

4th: Reverse Jump Rope

b) Skill II. - 14min EMOM of:

1st: 12/10 cal. Row @hard

2nd: 6-5 Burpee Facing BJO 60/50 

c) 16min AMRAP of:

200m Run

20 Air Squats

20 Push Ups

20 Lunges

d) Accessory;

- Glute Bridge March, 4x20

• weightlifting
• metabolic
• gymnastics

a) Strength I. - Front Squat; 

- Hip/ Knee/ Ankle mobility 

- 5x5 @60, 3x3 @75, 2x2 @80

b) Strength II., Wide Stance Goblet Squat:

- 3x20 @light 

c) 13min AMRAP of:

400m Farmers Carry 20/12

Then AMRAP of:

1-1-1-1-1- Rope Climb

2-4-6-8-10-… T2B

d) Accessory;

- Weighted Calf Raises; 5x20