Stylový gym v Ostravě.
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• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill I.;

- 10min General Warm Up & Animal Flow 

- 3min Wrist mobility

b) Skill II. (15min):

- Ad: Progression/ Sets HS Walk 

- Rx: Sets Obstacle HS Walk 

c) 2x 10min EMOM;

10min EMOM of:

1st: 12 alt. Box Step Ups 60/50

2nd: 3 Wall Walks

- 2min Rest

10min EMOM of:

1st: 14-7 Kipping HSPU

2nd: 2-1 Rope Climb

d) Accessory;

- 5min Shoulder Stretch

• weightlifting
• metabolic
• gymnastics

a) Strength - Front Squat;

- 4x4* @85-80 (06-08-2024)

*Perform E2MOM 

b) Skill (15min); 

- Technique Overhead Squat 

- 8min EMOM, 5x OHS @light

c) 10min AMRAP of:

3 Burpee over Bar

6 OHS 70/45

9 Strict Ring Dips

24 Double Unders

d) Accessory:

- Seated BTN Snatch Grip Strict Press; 4x 10-8 @empty Barbell

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH

a) 3 Rounds For time of:

21 Wall Ball 9/6

15 C2B Pull Ups

9 Power Snatch 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 T2B

9-15-21 Box Jump 60/50

9-15-21 Hang Squat Clean 40/25

*5min Rest between workouts.

• weightlifting
• metabolic
• gymnastics

a) Skill I.; 

- General Warm Up 

- Technique Deadlift

b) Skill II. - 15min EMOM of;

1st-5th: 5 Dedlift 80-60/45-35 

6th-10th: 4 Deadlift 100-80/55-45 

11th-15th: 3 Deadlift 120-100/65-75

c) For Time of:

1500m Run

30 Russian Kett. Swing 24/16

150 Jump Rope

30 Russian Kett. Swing 24/16

150 Jump Rope

30 Russian Kett. Swing 24/16

1500m Run

d) Accessory:

- Jefferson Curls, Acc 20 reps

• weightlifting
• metabolic
• gymnastics

a) Warm Up - TABATA;

1st: Goblet Squat @light weight

2nd: Alternating Kett. Swing

b) Skill - Strongman - 20min for Quality of:

2x20m Sandbag Carry 

1min Bear Hug Hold 

2x20m Suitcase R-Arm Carry 

1min Wall Sit

2x20m Suitcase L-Arm Carry

1min High Plank

c) For Time of:

9-12-15-18-21 Suitcase Dual Kett./DB Reverse Lunges

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

9-12-15-18-21 cal. Row 

d) Accessory; 

Barbell Sidebends, Acc 100 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 - Back Squat;

- 4x4* @85-80 (10-08-2024) 

*Perform E2MOM 

c) Skill;

- Technique TnG HPC 

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;

- General Warm Up

- Athletic Jumping ABC 

b) Metaboolic Intervals - 12min EMOM, 30 sec. On/30 sec. Off:

1st: ME Jump Rope

2nd: Rest 

3rd: ME Jump Rope CrossOver 

4th: Rest

5th: ME Double Unders 

6th: Rest 

c) 6 Sets of, 90 sec. On/ 90 sec. Off:

45 sec. ME cal. Row

15 sec. Rest

30 sec. ME T2B

90 sec. Rest

d) Accessory; 

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Warm Up; 

- Barbell Yoga 

- Plyometrics 

b) Strength; 

- Technique Hang Squat Clean

- 5RM Hang Squat Clean (9min TC)

c) 15min AMRAP of:

50 Burpee Lateral over Bar

50 Wall Ball 9/6

800m Run

ME Hang Squat Clean 80/45

d) Accessory; 

- DB´s Triceps Extension, 3x10 - DB´s Biceps Curls, 3x10

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY 

a) 3 Rounds For Max cal. Row (18min):

20 sec. On/ 40 sec. Off

30 sec. On/ 30 sec. Off

40 sec. On/ 20 sec. Off

50 sec. On/ 10 sec. Off

60 sec. On/ 60 sec. Off

- 5min Rest

b) 3 Rounds For Max cal. Echo (18min):

20 sec. On/ 40 sec. Off

30 sec. On/ 30 sec. Off

40 sec. On/ 20 sec. Off

50 sec. On/ 10 sec. Off

60 sec. On/ 60 sec. Off 

c) Accessory: - Cool Down

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH

a) 9min AMRAP of:

15 Box Jumps 

2x5m Handstand Walk

5 Power Snatch 

b) 3 Rounds For Time of:

1min Side Plank Hold (R)

3 Bar Muscle Ups

1min Side Plank Hold (L)

3 Bar Muscle Ups

c) For time:

40 Burpees over Bar

30 Am. Kettlebell Swings

20 Squat Cleans 60/35

*5min Rest between workouts.

• weightlifting
• metabolic
• gymnastics

a) Strength - Back Squat;

- 6x5* (10-08-2024) 

*Perform E2MOM

b) Skill;

- Technique DB Power Clean/ S2O 

- 6min EMOM of: 

1st: 5 DB PC + 5 DB S2O (R)

2nd: 5 DB PC + 5 DB S2O (L) 

c) For Time of:

21-15-9 R-Arm DB C&J 

21-15-9 2/1.5m Broad Jump

21-15-9 L-Arm DB C&J 

21-15-9 cal. Row/Bike 

d) Accessory: 

- Reverse AbMat Sit Ups, Acc 50 reps

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY

a) Skill I. - 10min;

- General Warm Up 

- Core Strength (activation) 

b) Skill II. - 10min;

- Technique Wall Walk 

- 5min EMOM, 30 sec. ME WW

c) Girl "Barbara" - 5 Rounds For Time of (30min Time Cap):

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

3 min Rest 

d) Accessory;

- Dragon Flag; Acc 15 reps

• weightlifting
• metabolic
• gymnastics

a) Specific Warm Up (15min);

- Burgener Strength Warm Up 

- Plyometrics 

- Technique Power & Squat Snatch

b) Skill - 10min EMOM of:

1st: 5 TnG Power Snatch 

2nd: 5 TnG Squat Snatch 

*Athlete Choice Weight on the Bar

c) 4 Rounds For Time of:

400m Row

10 Squat Snatch

d) Accessory; 

- Seated Snatch Grip BTN Strict Press; 4x8 @empty Barbell

• weightlifting
• metabolic
• gymnastics

a) Strength - Front Squat;

- 6x5* (06-08-2024)

*Perform E2MOM

b) Skill - Ring Muscle Ups;

- Ring MU from Ground

- Ring MU from Box

- Ring MU from Hang

c) 14min AMRAP of:

5 Ring Muscle Ups

5 Thruster 

50 Double Unders

d) Accessory; 

- Ring Push Ups (toes on the box); 4x 15-5 reps

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Warm Up;

- Barbell Yoga (3min)

- Plyometrics 

b) Skill;

- Technique Clean & Hang Clean

- Technique Push Jerk & Split Jerk

c) Daily Max for Complex:

1 Squat Clean + 1 S20 + 1 Hang Squat Clean + 1 S2O 

d) Sets for Quality of: 

- 5x Complex, E2MOM @90 of your Daily Max

e) Accessory;

- Stretch

• weightlifting
• metabolic
• gymnastics

a) Skill I. (6min):

- Tabata Shuttle Run (5m)

- Athletic ABC (5min) 

- 6min EMOM: 12 Steps Walking Lunges 

b) Strength - 10min EMOM of:

1st: 10 Back Rack Barbell Reverse Lunges @light weight 

2nd: 10 Step Up on the Box with Medball

c) For time of:

100/90 cal. Row

100 Box Jump Over

1000m Run

d) Accessory;

- 5min Leg Stretch

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH

a) 4 Rounds For Time of:

25 Wall Ball 

10 Deadlifts 

b) 5 Rounds For Time of:

10 T2B

10 HRPU

10 C2B Pull Ups

c) 10min AMRAP of:

ME cal. Row

*5min Rest between workouts.

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY 

a) 5x E4MOM of (20min):

35-30/28-24 cal. Echo Bike @fast

- 5min Rest

b) 5x E4MOM of (20min):

35-30/28-24 cal. Row @fast

c) Accessory: - Cool Down

• weightlifting
• metabolic
• gymnastics

a) Strength - Back Squat;

- 5x5* (10-08-2024) 

*Perform E2MOM

b) Skill (15min);

- Technique Strict Ring Dips

- Technique Kipping Ring Dips

c) 10 Rounds, 1min On/1min Off:

5 Back Squat @100 BW

ME Ring Dips 

d) Accessory;

- Dual DB Seated Calf Raises, 3x20 @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Skill;

- Burgener Strength & Shoulder Activation 

- Plyometrics

b) Strength;

- Technique Power Snatch 

- 2RM TnG Power Snatch 

- 2min AMRAP of, ME 2x TnG P. Snatch @80 of your Daily Max

c) 4 Rounds For Max reps (20min):

0:00-1:00 Shuttle Runs 7.5m

1:00-2:00 alt. DB Snatches 

2:00-3:00 HRPU

3:00-4:00 cal. Echo Bike

4:00-5:00 Rest

d) Accessory; 

- Lu Raises, 4x10 

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill I; 

- General Warm Up 

- Animal Flow 

b) Skill I. - HSPU;

- Shoulder & Wrist mobility

- Technique Strict HSPU 

- TEST, 5min AMRAP ME SHSPU

c) Skill II. - Squat Pistols;

- Progression 1-Leg Pistols Squat

d) Girl "Mary" - 20min AMRAP:

5 HSPU

10 Pistols Squat

15 Pull Ups

e) Accessory - TABATA; 

1st: Plank 

2nd: High Plank

• weightlifting
• metabolic
• gymnastics

a) Warm Up; 

50-45-40-35-30-25 Jump Rope 

10-9-8-7-6-5 Push Up 

b) Strength - Bench Press; 

- 1RM Close Grip Bench Press 

- Then 4x10 @60-50 of your 1RM 

- Then 4x10 Dual DB Floor Press @AHAFA

c) 10 Rounds For Time of:

15 Russian Kett. Swing 

30 Double Unders 

d) Accessory - 6min EMOM;

1st: 45 sec. Sandbag Bear Hug 

2nd: 45 sec. Dual Kett. Suitcase Hold

• weightlifting
• metabolic
• gymnastics

a) Strength - Front Squat;

- 5x5* (06-08-2024) 

*Perform E2MOM

b) Skill - 5min;

- Technique Rope Climb

c) 3 Rounds For Time of:

5 Front Squat 100/65

5 Rope Climbs

400m Run (Row)

d) Accessory; 

- 1-Leg Lateral Step on the Box, 20-15/side