Stylový gym v Ostravě.
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• 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

• weightlifting
• metabolic
• gymnastics

METABOLIC MONDAY MONSTER MASH 

a) TABATA I. 

ME (m) Row 

b) For Time of:

1200m Run + 120 Double Unders

1000m Run + 100 Double Unders 

800m Run + 80 Double Unders 

600m Run + 60 Double Unders 

400m Run + 40 Double Unders

200m Run + 20 Double Unders

c) TABATA II.

ME (m) Row

*5min Rest between workouts.

• weightlifting
• metabolic
• gymnastics

a) Strength - Hip Thrust;

- Sets of reps 5-5-4-4-3-3 @AHAFA

b) Skill - 12min EMOM of;

1st: 12 Dual Kett. Front Rack Lunges 

2nd: 8-4 Weighted Strict Pull Ups

c) For Time of:

21-15-9 Dual DB Step Over Box

21-15-9 C2B Pull Ups 

*Rx weight 22.5/15 

d) Accessory:

- Alt. Back Rack Reverse Lunges with empty Barbell, Acc 50 reps

• weightlifting
• metabolic
• gymnastics

a) Skill;

- 5min General Warm Up

- 3min Hip Mobility 

b) Strength - Back Squat; 

- Hip/ Knee/ Ankle mobility 

- 5x5 @70, 3x3 @80 

c) 4 Sets For Quality of:

18 Ring Dips

6 (3+3) Turkish Get Up 20/12

18/14 cal. Machine @moderate 

d) Accessory;

- Floor Leg Raises; Acc 30 reps

• weightlifting
• metabolic
• gymnastics

a) Warm Up; 

- Barbell Yoga 

- Plyometrics   

- Technique Split Jerk  - 3RM 

- Then 2RM 

- Then 1RM 

c) 3x 3min AMRAP of:

3 Push Press @60 of 1RM

6 Push Jerk @60 of 1RM

9 cal. Row

*Barbell from Ground

*1min Rest between AMRAPs 

d) Accessory - TABATA;

1st: High Side Plank (R) 

2nd: High Side Plank (L)

• weightlifting
• metabolic
• gymnastics

a) Specific Warm Up, 4 Sets of:

5 Back Squat 20/15

10 Scapular Pull Ups

15m Broad Jump

1min Rest

b) Skill; 

100/85 cal. Row 

*EMOM 5x Box Jump Over 

*Start on the Box Jump Over 

c) For Time of:

Buy in 1km Run

Then,

2-4-6-8-6-4-2 Strict Pull Ups

2-4-6-8-6-4-2 Back Sq. @BW

d) Accessory; 

- Bend over Rear Delt Flyes; Acc 100 reps 2.5/1.25

• weightlifting
• metabolic
• gymnastics

COLLIERY KIDS MADE GAMES 2026

• 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 

- 5x5 @70, 3x3 @80 

c) Strength II., Dead Stop Front Squat:

- 2x10 @100

d) 10min Time Cap for Max Weight in unbroken Complex:

10 Deadlift

8 Hang Power Clean 

6 Front Squat

4 Push Jerk 

e) Accessory;

- Stretch

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 3 Rounds of (36min):

00:00-03:00 400m Run + ME C2B

03:00-04:00 Rest

04:00-07:00 400m Run + ME HSPU

07:00-08:00 Rest

08:00-11:00 400m Run + ME Sq. Sn. 50/30

11:00-12:00 Rest

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- 3min 6m Burpee Shuttle Run 

- General Warm Up

- Athletic ABC

b) Skill II. - 2 Sets of:

00:00-02:00: ME cal. Row

02:00-04:00: Rest 

04:00-06:00: ME cal. Echo Bike

06:00-08:00: Rest 

c) For Time of:

800m Run

80 Air squats

600m Run

60 Jump Squat

400m Run

40 A-Jump 

d) Acessory;

- Cool Down