Stylový gym v Ostravě.
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• weightlifting
• metabolic
• gymnastics

a) Skill - TABATA;

1st: Jump Rope CrossOver 

2nd: Burpee Broad Jump 

b) Skill - 18min EMOM, 45 sec. On/ 15 sec. Off:

1st: Echo Bike @fast 

2nd: Dead Hang 

3rd: Row @fast 

4th: High Plank 

5th: Jump Rope

6th: Wall Sit 

c) For Time of:

1000/900m Row

50 Push Ups

1000/900m Row

50 Pull Ups

d) Accessory;

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill I.; 

- Burgener Strength

- Plyometrics 

- Technique Clean & Hang Clean 

b) Skill II. - 8min Time Cap; 

Daily Max for Complex 1 Snatch+ 1 Hang Snatch 

*Any style 

c) 12min AMRAP of:

30 Step over Box with DB

1500m Run (3x 500m)

ME 1-Arm alt. Devil Press 

d) Accessory;

- Cyclist DB Goblet squat; Acc 40-30 reps

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY III. 

a) Skill;

- General Warm Up 

- Athletic ABC 

b) 40min EMOM of:

1st: ME cal. Row

2nd: Rest

3rd: ME cal. Echo Bike

4th: Rest

c) Accessory:

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Hip/ Knee/ Ancle Mobility

b) Strength & Plyo - 6 Sets of;

5 OHS @70 of your 1RM

3 Vertical Jumps 

90 sec. Rest 

c) 14min AMRAP of:

30 Target Burpees

20 alt. Hang DB Snatch

10x10m Dual Kett. Farmer Carry 

d) Accessory:

- DB Side Bend; 4x15/side

• weightlifting
• metabolic
• gymnastics

a) 8min AMRAP of DB´s „DT“:

15 Deadlifts 

12 Hang Power Cleans 

9 Push Jerks 

b) For Time of:

1mile Run (3x 550m)

c) 8min AMRAP of:

3-5-7-9-… Squat Snatch

3-5-7-9-… Strict Ring Dips

*Rest 5 minutes between workouts.

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY

a) Skill I. - TABATA; 

1st: Walking Lunges 

2nd: Hollow Rock 

b) Skill II. - 12min EMOM of:

1st: 12-8m Dual DB Suitcase Lunges

2nd: 12-8 GHD-SU (modified version with Heavy DB´s) 

c) 20 Rounds For Time of:

3 Target Burpee

6 Pull Up

9 Push Up

12 Air Squat 

d) Accessory - Static Core;

- Acc 2min Copenhagen Plank (L)

- Acc 2min Copenhagen Plank (R) 

- Acc 2min Wall Sit

• weightlifting
• metabolic
• gymnastics

a) Metabolic - For Time of;

- 1000m Row, 3min Rest

- 750m Row, 2min Rest

- 500m Row, 1min Rest 

- 250m Row

b) Skill;

- Technique Sumo Deadlift High Pull

c) For Time of:

400m Row 12 SDHP

400m Row

9 SDHP

400m Row

6 SDHP

400m Row

d) Accessory:

- Lu Raises with Plate; 4x10 

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Hip Mobility & Hip Circle 

b) Strength - Back Squat; 

- 10RM 

- 3x8 @80-75 of your 10RM 

c) 5 Rounds For Time with a partner:

24 Double Unders (each)

19 Goblet Squat 20/12 (synchro)

2 C&J @heavy (1+1)

200m Run (together)

d) Accessory; 

- Partner Hanging Knee Raises; 4x12

• weightlifting
• metabolic
• gymnastics

a) Skill - 15min Technique; 

- TnG Muscle Snatch 

- TnG Power Snatch 

- TnG Deep Power Snatch 

b) Strength - Power Snatch;

- 1RM (Time Cap 8min) 

c) Death by EMOM;

1st: 3 Power Snatch @50 of 1RM

2nd: 4 Power Snatch @50 of 1RM

3rd: 5 Power Snatch @50 of 1RM

...

XX: xx Power Snatch @50 of 1RM 

*13min Time Cap

d) Accessory;

- Snatch Grip Romanian Deadlift; 3x15 @light

• weightlifting
• metabolic
• gymnastics

a) Skill I. - 6min EMOM of:

1st: 20sec. Echo Bike @fast 

2nd: 20sec. ME Burpee

b) Skill II. - 15min EMOM of:

1st: 10-5 Ring Row (body in parallel with floor)

2nd: 10-5 Parallette Push Ups

3rd: 30 sec.Echo Bike only Arms 

c) 14min AMRAP of:

100 Double Unders

40 AbMat Sit Ups

30 C2B Pull Ups

d) Accessory;

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Strength;

- Good Morning, 4x10 @25-20 of your 1RM Back Squat

b) Skill - Strongman - 5 Sets for Quality;

10 Shoulder Press @50 BW 

8 Sandbag (slamball) to Shoulder 

60m (4x15m) Kett. Farmer Carry

c) For Time of:

21-18-15-12-9-6-3 cal. Row

21-18-15-12-9-6-3 Fr. Sq. 

21-18-15-12-9-6-3 Down Up

d) Accessory;

- Static Core 5-10min

• weightlifting
• metabolic
• gymnastics

a) 15min AMRAP of:

1-2-3-4-5-… Heavy C&J (@80)

5-5-5-5-5 Pull Ups

10-10-10-10-10 Push Ups

15-15-15-15-15 Air Squats

b) 15min AMRAP of:

1-2-3-4-5-… Heavy Snatch (@80)

5-5-5-5-5 Box HSPU

10-10-10-10-10 Box Jumps

15-15-15-15-15 Straight Leg Sit Ups

*Rest 5 minutes between workouts.

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY I. 

a) Running (Rowing):

a) 800m @easy pace

b) 2x 300m Sprint @70, 100m Walk

c) 4x 200m Sprint @80, 100m Walk

d) 6x 100m Sprint @90, 100m Walk

b) Echo Bike – 4 Rounds of:

25/20 cal. @fast, 1min Rest

15/12 cal. @hard, 1min Rest

10/8 cal. @very hard, 2min Rest

c) Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill;

- Barbell Yoga, 3min 
- Plyometrics, 5min

b) Strength - 14min EMOM of:
1st: 4 TnG Power Clean @75 of 1RM Clean & Jerk
2nd: 4 Front Squat @75 of 1RM Front Squat (Rack)

c) 10min AMRAP of:

21 Burpee Facing over Bar

15 Deadlifts 100/65

90 Double Unders

d) Accessory:
- Cyclist Front squat; 4x10 @empty barbell

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY
a) Skill - Bar MU (15min);

- Bar Support Hold (Top position) 
- Bar Dips
- Technique Jumping Bar Muscle Ups from Ground
-Technique Jumping Bar Muscle Ups from Box
- Sets 

b) 7 Rounds For Time:

2 Rope Climbs

20 Reverse Lunges

20 Hollow Rocks 

c) Accessory - Core;

- Acc 50 DB Weighted Sit Ups
- Acc 50 Prone BTN Press

• weightlifting
• metabolic
• gymnastics

 a) Skill I. - TABATA;

1st: Air Squat
2nd: Echo Bike only Arms 

b) Skill II. - 15min EMOM of: 

1st: 5 Dual DB Devil Press
2nd: 10 sec. Echo Bike @hard
3rd: 15 Wall Ball 9/6

c) 15min AMRAP of:

100m Dual Kett. Suitcase carry

20/15 cal. Echo Bike

10+10 DB Hang Snatches 

20/15 cal. Row 

d) Accessory: 

- Upright Plate Rows; 3x15 10/5

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 
- Plyometrics
- Technique Power Snatch & OHS 

b) Strength - 9min EMOM of:
1st: 1 Power Snatch + 9 OHS
2nd: 2 Power Snatch + 8 OHS
3rd: 3 Power Snatch + 7 OHS ...
9th: 9 Power Snatch + 1 OHS 

*Light Weight 

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

400m Run

21 Am. Kettlebell Swings 24/16

12 Pull Ups

d) Accessory; 

- Dead Hang; Acc 2min

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Strength - Back Squat;

- 6x3 @80 of 1RM Back Squat 

b) Skill - 15min Technique;
- Push Press
- Push Jerk
- Split Jerk 

c) 7x E3MOM of:

3 Push Presses

2 Push jerks

1 Split jerk 

*Each next Set with increasing weight to Heavy Complex 

d) Accessory:

- 1-Arm DB Bench Press; 5x10/ side @AHAFA