Stylový gym v Ostravě.
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• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) For Time of:

15-12-9 Power Clean 60/35

15-12-9 Strict HSPU

b) For Time of:

15-12-9 Sumo Deadlift @100BW

15-12-9 Strict Pull Ups

c) 9min EMOM Echo Bike of:

15 sec. On

45 sec. Off

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Skill;

- General Warm Up 

- Barbell Yoga 

b) Strength - Hip Thrust; 

10-8-6-4-2-4-6-8-10 @AHAFA 

c) For Time of:

1-3-5-7-9-11-13-15 Push Press

1-3-5-7-9-11-13-15 Front Squat

1-3-5-7-9-11-13-15 Thruster

*Rx 50/30, Ad 40/25, Sc 30/20

d) Accessory:

- Stretch

• weightlifting
• metabolic
• gymnastics

 a) Skill;

- Game

- General Warm Up

b) Endurance -2 Sets of;

1min Row @moderate 

1min Rest 

1min Bike Erg @moderate 

1min Rest

1min Ski Erg @moderate 

1min Rest 

1min Echo Bike @moderate 

1min Rest

c) 18min EMOM of:

1st: 2 Rope Climbs

2nd: 15 AbMat Sit Ups

3rd: 50 Double Unders

d) Accessory;

- Hip Extension; Acc 100 Reps

• weightlifting
• metabolic
• gymnastics

 a) Skill;

- Burgener Strength 

- Plyometrics 

- Technique TnG Power Clean 

b) Strength - Death by Power Clean (12min TC);

1st: 3x @60-55 of 1RM C&J 

2nd: 4x @60-55 of 1RM C&J 

3rd: 5x @60-55 of 1RM C&J ... 

XX: XXx @60-55 of 1RM C&J 

c) 14min AMRAP of:

5 Back Squats (ground) 80/45

10 Burpee over Bar

200m Run 

d) Accessory;

- Triceps Push Ups; 3x ME, 1min Rest

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY III. 

a) Echo Bike (20min):

2min @easy

3min @moderate

1min @recovery

1min Rest (walking)

b) For Time of:

200 Single Unders 

2000/1800m Row 

100 Double Unders 

1000m Run

c) Accessory: 

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Barbell Yoga 

- Plyometrics

b) Strenght - Squat Clean;

- Technique Squat Clean

- Then 2RM TnG Squat Clean 

c) 10min EMOM of: 

1st: 2x Squat Clean @90 of 2RM 

2nd: 10-5 Chin Ups 

d) For Time of:

15-12-9-6-3 Front squats @80-75 of 2RM Squat Clean

5-4-3-2-1 Legless Rope Climbs

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up

- Jumping ABC

- 5x50m Run @sprint

b) Gymnastics, 12min EMOM;

1st: 15-11 Box Jump 

2nd: 12-8 Step Over Box 

3rd: 9-5 Burpee Box Jump Over

c) 16min AMRAP of:

400m Row

20 DB Goblet Squat 22.5/15

10 Burpee over DB

10 R-Arm DB S2O 22.5/15

10 L-Arm DB S2O 22.5/15 

d) Accessory:

- Cool Down

• weightlifting
• metabolic
• gymnastics

Hero WOD "The Murph Challenge" - For Time of:

1mile Run (3x 550m) 

100 Pull Ups 

200 Push Ups

300 Air Squat 

1mile Run (3x 550m)

*Wear Vest 9/6

• weightlifting
• metabolic
• gymnastics

a) Metabolic & Core Strength - 16min E2MOM of: 

1st: 90 sec. Echo Bike @easy 

2nd: 60 sec. Plank

3rd: 90 sec. Row @easy 

4th: 60 sec. High Plank 

b) Skill;

- Barbell Yoga

- Technique Push Jerk 

c) For Time of:

10-8-6-4-2 Push Jerks 70/40

100-80-60-40-20 Double Unders 

d) Accessory;

- Shoulder Stretch

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Barbell Yoga

b) Strength - 12min EMOM of:

1-2min: 3x Deadlift @50 

3-4min: 3x Deadlift @55

5-6min: 3x Deadlift @60

7-8min: 3x Deadlift @65

9-10min: 3x Deadlift@70 

11-12min: 3x Deadlift @75

c) 3 Rounds For Time:

400m Run

30 Kettlebell Swing 20/12

20 Goblet Squat 20/12 

10 Target Burpeee 

d) Accessory - 5min EMOM:

- 30 sec. Dual Kett. Front Rack Hold, 

30 sec. Rest

• weightlifting
• metabolic
• gymnastics

 HEAVY DAY 

a) Skill I.;

- General Warm Up 

- Barbell Yoga

- Plyometrics

b) Skill II.;

- Technique Power Snatch 

- Technique OHS 

- Technique Squat Snatch 

c) 00:00-10:00

1RM Squat Snatch 

d) 10:00-20:00 For Time of:

Squat Snatch unbroken 10-8-6-4-2 @60 of 1RM 

e) Accessory:

- Stretch

• weightlifting
• metabolic
• gymnastics

a) Skill I. (15min);

- Ring Dips

- Technique Jumping Ring MU

- Technique Banded Ring MU 

b) Team "Nasty Girl V3" - 3 Rounds For Time (14min TC):

Accumulate 50 Pistols Squat

Accumulate 10 Ring Muscle Ups 

Accumulate 10 HPC 70/40 

c) 18min AMRAP with Partner of:

400m Run Together

20m HS Walk (Accumulate)

d) Accessory;

- Cool Down

• weightlifting
• metabolic
• gymnastics

 a) Skill;

- General Warm Up 

- Barbell Yoga 

- Hip Flow & Hip Mobility 

- Technique Overhead Squat

b) Strength 

- OHS; 5-5-4-4-3-3-2-2-1-1 

*empty Barbell to 1RM 

c) For time:

15-12-9-6-3 Deadlifts 100/65

30-24-18-12-6 HRPU

30-24-18-12-6 cal. Row 

d) Accessory;

- 5min Core Strength

• weightlifting
• metabolic
• gymnastics

a) 8min EMOM of:

4 Push Press @increasing to 4RM

b) 9min EMOM of:

1st: 10-5 HSPU 

2nd: 10-5 Burpee Facing over Line 

3rd: 10-5m HS Walk

c) For Time of:

21-15-9 Goblet Reverse Lunges

21-15-9 C2B Pull Ups

• weightlifting
• metabolic
• gymnastics

 a) Skill I.;

- General Warm Up 

- Barbell Yoga 

- Plyometrics 

- Technique Power Snatch 

b) Skill II. - 6 Sets;

1 Snatch Pull + 1 Power Snatch

c) 18min AMRAP of:

10 Power Snatch 50-40/30-25

20 Jump Side over Bar

300m Run

1min Rest

d) Accessory: 

- 3x20 Russian Twist @heavy

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY

a) Skill;

- 3min Wrist Mobility 

- 3min Shoulder Stretch 

- 3min Technique Strict HSPU 

b) Gymnastics Ladder, Strict HSPU;

Rx: 2-4-6-8-10-8-6-4-2 

Ad: 1-2-3-4-5-4-3-2-1 

c) 7 Rounds For Time of:

3 Wall Walks

5 Target Burpee

7 T2B

9 Box Jump Over 60/50 

d) Accessory - Static Core;

- Acc 5min Plank

• weightlifting
• metabolic
• gymnastics

 a) Skill;

- General Warm Up 

- Barbell Yoga

- Technique Deadlift

b) Strength;

Deadlift 5x5 @75 of 1RM

c) For Time of: 

200m Run with Slamball 30/20 
Then;
20-15-10-5 Deadlift 50/35
20-15-10-5 cal. Row 

d) Accessory: 

- Supinated Barbell Row; 4x10 @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Barbell Yoga 

- Hip Flow & Hip Mobility 

b) Paused Back Squat;

6x3 @55-50 of 1RM 

c) For Time of:

800m Run

20 Thruster 40/25

20 Pull Ups

400m Run

10 Thruster 60/35

10 Bar Muscle Ups

d) For Quality of;

- 100 Sit Ups CMG Standard

• weightlifting
• metabolic
• gymnastics

 HEAVY DAY 

a) Skill;

- General Warm Up 

- Barbell Yoga

- Technique Clean & Jerk

b) TEST - CMG Event 4;

1RM Clean & Jerk

c) 10min EMOM of:

1x Clean & Jerk @85 of 1RM

d) Accessory:

- Stretch

• weightlifting
• metabolic
• gymnastics

a) Skill;

- 800m Run

- 5min Ankle & Hip Mobility 

- Technique 1-Leg Pistols Squat

b) 5x 90 sec. On/ 90 sec. Off:

20/15 cal. Echo Bike

ME Pistols Squat

c) 12min AMRAP of:

3-6-9-12… C2B PU

– Row 15/12 cal. after each round

d) Accessory:

- Banded Lat-Pull Down; 4x12