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• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 8 Rounds For Time of:

4 Power Cleans 

4 Front Squats 

4 Shoulder to Overhead 

b) 3 Rounds For Time of:

20 Burpee Box Jump Over 

10 Dual Kett. Hang C&J

c) For Time of:

Buy in 1000/900m Row

Then 5 Rounds of:

12 T2B

8 Bench Press @75-50 BW

*Rest 5min between workouts

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Skill I.;

- 5min General Warm Up

- 3min Barbell Yoga 

b) Skill II. - Clean Deadlift;

- 5-5-5-5-5-5 @increasing 

c) Strength - Power Clean;

- Technique TnG Power Clean 

- 5min TC, 5RM TnG Power Clean 

d) „Alexander“ - 5 Rounds with a partner:

31 Back Squat

12 Power Clean 

e) Accessory;

- Stretch

• weightlifting
• metabolic
• gymnastics

a) Skill I. - 8min EMOM of:

1st: 45 sec. Jump Rope 

2nd: 5-10 V-Up 

3rd: 45 sec. Jump Rope 

4th: 5x10 Push Up

b) Skill II. - 12min EMOM of:

1st: ME T2R

2nd. & 3rd: Rest

4th: ME Decline Push Ups

5th & 6th: Rest 

c) 16min AMRAP of:

10/8-20/16-30/24-... cal. Row

10-20-30-... Weighted Sit Up

d) Accessory - TABATA; 

1st: Hip Extension

2nd: Prone BTN Press with PVC

• weightlifting
• metabolic
• gymnastics

a) Skill;

- Burgener Strength & Clean preparation 

- Plyometrics

b) Strength - Clean & Jerk;

- Technique Power & Squat Clean 

- Technique Push & Split Jerk

- 4min EMOM, 3 Single Reps @heavy

c) 5 Rounds For Time of:

10 cal. Row/ Echo

10 Ground to Overhead 

10 cal. Echo/ Row

10 Burpee lateral over Bar 

d) Accessory;

- Bend over Rear Delt Flyes, 4x15 @AHAFA

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY

a) 7 Rounds of:

2min Echo Bike @moderate 

1min Rest 

b1) 6min AMRAP of:

36/28 cal. Row

72 Double Unders - 3min Rest

b2) 12min AMRAP of:

72/56 cal. Row

144 Double Unders 

c) Accessory: - Cool Down

• weightlifting
• metabolic
• gymnastics

a) Strength - Front Squat;

- 6x3* @80-75 (12-11-2024)

b) Skill;

- Technique Jumping Ring MU

- Technique Hang Power Clean

c) „Nasty Girls“ – 3 Rounds For Time of:

50 Air Squat

7 Ring Muscle Ups

10 Hang Power Clean 

d) Accessory; 

- Dips/ Bench Dips, Acc 50 reps

• weightlifting
• metabolic
• gymnastics

a) Skill;

- Barbell Yoga, 3min 

- Plyometrics, 5min 

b) Strength - Split Jerk (20min) 

- Split Walk 

- Split Jump 

- Split Jerk (BW) 

- Split Press 

- Split Jerk @light weight (Sets)

c) 15min AMRAP of:

5 S2O from Ground 

5 Burpee Double Jump over Bar

15 cal. Row 

d) Accessory: 

- Split Squat to AbMat; 30+30

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 8min AMRAP of:

15 Wall Balls 

5 Power Snatch 

b) 8min AMRAP of:

15/12 cal. Row

5 OHS 

c) 8min EMOM of:

1st: ME cal. Echo, only Legs

2nd: ME cal. Echo, only Arms

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

a) Skill I. - 15min;

- General Warm Up 

- Core Strength (activation)

- Technique T2B & Sets 

b) Skill II. - 10min;

- Technique Rope Climb 

- Technique Legless Rope Climb

c) 5 Rounds For Time of:

2 Rope Climbs

20 Target Burpee

40 Air squats 

d) Accessory - For quality of:

40-30-20-10 AB Metronoms 

40-30-20-10 AbMat Crunches

• weightlifting
• metabolic
• gymnastics

a) Strength - Hip Thrust;

10-10-10-10-10 @increasing 

b) Skill;

- Technique Kipping Pull & Butterfly Pull Up

c) 4 Rounds for Max Reps of:

0:00-1:00 ME Am. Kett. Swing

1:00-2:00 ME Pull Ups

2:00-3:00 ME Double Unders

3:00-5:00 Rest

d) Accessory; 

- Partner Medball Twist Toss; 4x 15/side 

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Strength - Paused Front Squat;

- 6x3* @65-60 (12-11-2024) 

b) Skill - 5min; 

- Technique Thruster &Cluster 

c) 10min EMOM of:

1 Thruster to 1RM

- 3min Rest

d) 1 Set for Max Rep of:

Thrusters @60 of 1RM

- 3min Rest

e) 1 Set for Max Rep of:

Thrusters @40 of 1RM

f) Accessory:

- Dual DB Romanian Deadlift, 4x10 @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- General Warm Up

- Athletic ABC 

b1) Skill II. - 4min EMOM;

8m Dual DB Suitcase W. Lunges 

- 2min Rest 

b2) Skill II. - 4min EMOM;

8m Dual DB Front Rack W. Lunges 

- 2min Rest 

b3) Skill II. - 4min EMOM;

8m Dual DB Overhead W. Lunges 

c) 3 Rounds For Time of:

40 Double Unders

30 Straight Leg Sit Ups

20 Parallette Push Ups

10 (5+5) Pistols Squat

d) Accessory;

- The Banded Standing Terminal Knee Extension; 5x20/side

• weightlifting
• metabolic
• gymnastics

a) Skill I.; 

- Burgener Strength Plyometrics (10min)

b) Skill II.;  - Technique Power & Squat Snatch, OHS - 10min EMOM of: 

1 P.Sn. + 1 Sq.Sn. + 1 OHS @heavy 

c) 15min AMRAP of:

1min Echo Bike @fast

2x15m Bear Hug Sandbag Carry

10 Down Up 

d) Accessory;

- Dead Hang (with straps), Acc 2min

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY

a1) 5 Rounds of:

250/200m Row @hard pace 

250/200m Row @recovery pace 

b1) 10 Rounds of:

15sec. @sprint 

45sec. @recovery pace

a2) 5 Rounds of:

250/200m Row @hard pace 

250/200m Row @recovery pace

b2) 10 Rounds of:

15sec. @sprint 

45sec. @recovery pace

*2min Rest Between WOD´s

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH

a) 30min EMOM of:

1st: 2-3 Rope Climb

2nd: 10-12 Dual DB Push Press

3rd: 2-3 Bear Complex (Heavy)

4th: 10-12 Goblet Step over Box

5th: 10x10m Shuttle Run

6th: Rest

b) Colliery „Burpee Test“

5min AMRAP of:

ME Burpee Facing over Bar

*Full Rest between workouts

• weightlifting
• metabolic
• gymnastics

a) Skill I.; 

- Burgener Strength & Plyometrics (10min) 

b) Skill II.; 

- Technique Power & Squat Clean 

- 10min EMOM of: 

1 P.C. + 1 Sq.C. @heavy

c) For Time of:

3x: 10 Deadlift + 10 Parallette Push Ups

- No Rest

3x: 5 Fr. Squat + 5 Parallette Push Ups

d) Accessory; 

- Kett. Jeffrson Curl; Acc 15 reps

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill I; 

- General Warm Up 

- Animal Flow 

b) Skill II. (20min);

- Bar Support Hold (Top position) 

- Bar Dips 

- Technique Jumping Bar Muscle Ups from Ground

- Technique Jumping Bar Muscle Ups from Box 

c1) 3min AMRAP of:

60 Air Squat + ME C2B PU

- 2min Rest

c2) 3min AMRAP of:

30 Box Jump + ME T2B

- 2min Rest

c3) 3min AMRAP of:

60 Air Squat + ME C2B PU

- 2min Rest

c4) 3min AMRAP of:

30 Box Jump + ME T2B

d) Accessory - TABATA;

Hollow Rock & Arch Rock

• weightlifting
• metabolic
• gymnastics

a) Strength - Back Squat;

- 6x3* @80-75 (16-11-2024) 

b) Skill; 

- Plyometrics 

- Technique Clean & Jerk 

c) For Time of:

1500/1350m Row

21 C&J 

1000/900m Row

12 C&J 

500/450m Row 

d) Accessory;

- DB Floor Press; 16-14-12-10-8 @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Specific Warm Up;

- Deadlift 

- Good Morning 

- Sumo Stance Good Morning

b1) Skill - SDHP;

- 5min Technique Sumo Deadlift High Pull

- 6min EMOM, 6x @Light 

b2) Skill - Sumo Deadlift;

- 6min EMOM, 3x @Heavy

c1) 4min AMRAP of:

20 Sit Ups

20 Goblet Squat 

- 1min Rest

c2) 4min AMRAP of:

20 Double Unders

20 Sit Ups

- 1min Rest

c3) 4min AMRAP of:

20 Goblet Squat 

20 Double Unders

d) Accessory - 2 Sets of; 

45sec. Side Plank (R), 15sec. Rest

45sec. Side Plank (R), 15sec. Rest

• weightlifting
• metabolic
• gymnastics

a) Skill;

- 5min General Warm Up 

- 3min in Bottom position squat with Barbell on the Knee

- 3min Hip Mobility 

b) Strength - Paused Back Squat;

- 6x3* @65-60 (16-11-2024)

c) For Time of:

9-7-5 Deadlift 

9-7-5 Hang Power Clean 

9-7-5 S2O 

d) Accessory;

- Banded Tricep Extension; 4x10 

- Banded Straight Arm Lat Pull Down; 4x10

• weightlifting
• metabolic
• gymnastics

a) Skill I. - 8min AMRAP, Team of Two;

- 1st Person ME cal. Echo Bike 

- 2nd Person Hang Position (Bar) 

b) Skill II. - 15min EMOM of:

1st: 12/9 cal. Row 

2nd: 10m HS Walk (20m Bear Walk) 

3rd: 8 Chin Ups

c) 6x 2min On/ 2min Off:

15 Burpee over Rower

ME cal. Row

d) Accessory;

- Cool Down

• weightlifting
• metabolic
• gymnastics

Pre-Christmas MMM 12 Days of Christmas

1 Sumo Deadlift High-Pull

2 Thrusters

3 Push Presses

4 Power Cleans

5 Power Snatches

6 Kettlebell Swings

7 Pull Ups

8 Knees to Elbows

9 Box Jumps

10 Double Unders

11 Burpees

12 OH Walking Lunges with Plate

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY 

a) Warm Up;

- 10min General Warm Up 

b) 2 Rounds of: 

1000/900m Row @moderate 

1min Rest 

350/300m Row @hard 

1min Rest 

350/300m Row @hard

2min Rest 

c) 3 Rounds of: 

30/22 cal. Echo Bike @hard 

1min Rest 

20/16 cal. Echo Bike @hard 

1min Rest

10/8 cal. Echo Bike @hard

2min Rest

d) Accessory - Cool Down

• weightlifting
• metabolic
• gymnastics

a) Strength - Front Squat;

- 7x2* @85-80 (12-11-2024) 

b) Skill - 15min; 

- Technique & Progression Kipping Pull Ups 

- Technique Thruster

c) "Heavy Fran" - For time of:

21-15-9 Thruster 

21-15-9 Chest to Bar Pull Ups 

d) Accessory:

- 1-Arm Dumbbell Row; 4x12/side @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Strength - OHS; 

- Technique BTN Jerk/ Split Jerk 

- Technique OHS from Rack

- 6x 1 BTN Jerk + 1 OHS @light 

b) Skill (5min);

- 1-Arm Devil Press

c) 16min AMRAP of:

800m Row

40 Double Unders

20 Alt. 1-Arm DB Devil Press

d) Accessory:

- Dual DB Hammer Curl; 3x15

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill I.;

- 10min General Warm Up & Animal Flow 

- 3min Core Activation

b) Skill I., Gymnastics (20min);

- Ring Dips & Kipping Ring Dips

- Technique Jumping Ring Muscle Ups from Ground 

- Technique Jumping Ring Muscle Ups from Box 

- Swing on the Rings 

- Technique Kipping Ring Muscle

c) 5 Rounds For Time of:

5 Ring Muscle Ups

10 Box Jump 

20 V-Sit Up

d) Accessory;

- 5min Shoulder Stretch

• weightlifting
• metabolic
• gymnastics

a) Skill;

- Barbell Yoga, 3min 

- Plyometrics, 5min 

b) Skill II.; 

- Technique Squat Clean 

- Split Jerk (Split Walk, Split Jump, Split Jerk)

- 10min EMOM of: 1 Sq.C. + 1 Split Jerk @heavy

b) 4 Rounds For Max Reps:

1min ME cal. Echo Bike

1min Rest

1min Deadlifts 

1min Rest

c) Accessory:

- Acc 200-100m Walking Lunges

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- 5min General Warm Up 

- Core Activation (hollow position)

- Technique Toes to Bar 

- Technique Rope Climb

b) Skill II. - 16min EMOM of;

1st: 20-10 Jumping CrossOver

2nd: 1 Legless RC/ 2 Rope Climb

3rd: 60-20 Double Unders 

4th: 15-5 T2B

c) 11min AMRAP of:

15 Ring Dips

500/450m Row

d) Accessory; 

- Tate Press; 12-10-8-6-4 @AHAFA

• weightlifting
• metabolic
• gymnastics

Christmas MMM - Team of "3"; 

"Ježíškův pozdrav z Betléma" 

18min AMRAP of: 

Buy In 2024m Row 

Then AMRAP of: 

12 Synchro Straight Leg Sit Ups

24 Accumulate Power Clean 

12 Synchro Burpee over Bar

24 Accumulate Power Snatch 

• weightlifting
• metabolic
• gymnastics

ŠTĚDRÝ DEN

• weightlifting
• metabolic
• gymnastics

1. SVÁTEK VÁNOČNÍ

REST DAY

• weightlifting
• metabolic
• gymnastics

2. SVÁTEK VÁNOČNÍ 

REST DAY