Stylový gym v Ostravě.
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• weightlifting
• metabolic
• gymnastics

METABOLIC DAY II. 

a) Skill - 20min EMOM of;

- 1-10min;

1st: 12/9 cal. Row

2nd: 60 Single Jump Rope

- 11-20min;

1st: 12/9 cal. Echo Bike

2nd: 30 Double Unders

b) For Time of:

1500m Row

150 Double Unders

1500m Run

c) Accessory:

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Strength I., Paused Back Squat:

- 8min EMOM, 2x @60 of your 1RM 

b) Strength II., Wide stance Back Squat:

- 4x10 @30-25 of your 1RM 

c) 9min AMRAP of:

3-6-9-12-15-… Burpee BJO

3-6-9-12-15-… Deadlift 100/65 

d) Accessory - 5min EMOM of: 

- 30 sec. Pinch Grip 10/5

• weightlifting
• metabolic
• gymnastics

 GYMNASTICS DAY 

a) Skill I; 

- General Warm Up 

- Animal Flow

b) Skill II.;

- 5min Technique Walking Lunges

- 12min EMOM of: 

1st: Suitcase 6m (R) + 6m (L) 

2nd: Front Rack 6m (R) + 6m (L) 

3rd: Overhead 6m (R) + 6m (L) 

c) „JT“ For Time of:

21-15-9 HSPU

21-15-9 Ring Dips

21-15-9 Push Ups

d) Accessory - TABATA:

1st: Side High Plank (R) 

2nd: Side High Plank (L)

• weightlifting
• metabolic
• gymnastics

 a) Skill I.;

- 5min Barbell Yoga 

- 6min EMOM:

6 Shoulder Press @empty Barbell + 30 Jump Rope

b) Strenght, 6 Sets For Quality;

1 Shoulder Press + 2 Push Press + 3 Push Jerk, 

1min Rest - Go Heavy

c) 8x E3MOM of:

250/200m Row

5 Clean & Jerk 70/40

d) Accessory: 

- 12-10-8-6 Dual DB Shoulder Press @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- Hip mobilty & Hip Circle 

b) Strength - 5 sets of;

- 10 Box Back Squat @7-8 RPE + 5 Broad Jump, 

1min Rest

c) Skill II.;

- Technique Squat Snatch 

d) 3 Rounds For Time of:

48 Double Unders

19 T2B

2 Squat Snatch 70/45

400m Run

e) Accessory;

- Cool Down

• weightlifting
• metabolic
• gymnastics

HEAVY DAY

a) Plyometrics & Barbell Yoga;

- 5min Practise 

b) Skill I.;

- 15min Technique Split Jerk 

- 1RM Split Jerk (7min TC)

c) Skill II.;

- 5min Technique BTN Snatch Grip Split Jerk 

- 1RM BTN Snatch Grip Split Jerk (7min TC)

d) Accessory:

- Jerk Dip & Drive; 5x3 @105 of your 1RM Split Jerk

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 8min EMOM of:

1st: 1+1 Heavy Turkish G.U.

2nd: 100m Row @hard

b) 8min AMRAP of:

100m Run

1-2-3-… Deadlifts 120/75

c) For time of:

9-15-21 Snatch 30/20

9-15-21 cal. Echo Bike

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

a) Skill;

- 5min Jumping ABC

b) 5min AMRAP of; 

Rx: 5-10-15-... unbroken DU

Ad: 5-10-15-... unbroken SU

c) Skill - 10min EMOM, 30 sec. On/ 30 sec. Off;

1st: ME cal. Row 

2nd: ME V-Ups 

d) For Time:

24-23-22 cal. Row

4-3-2 Rope Climb

e) Accessory;

-550m Run @Cool Down

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY III. 

a) Skill - Running,  

- 3x 400m Run, 1min Rest 

- 3min Rest 

- 3x 400m Run, 1min Rest 

b) Rowing - 3 Rounds of (25min Time Cap):

600m @moderate 

1min Rest

400m @fast 

30sec. Rest 

200m @sprint 

2min Rest

c) Accessory:

- 5min Stretch

• weightlifting
• metabolic
• gymnastics

a) Strength, 1+1/2 Front Squat;

- 6x4 1+1/2 Front Squat + 4 Box Jump 60/50, 

1min Rest

b) Skill;

- Technique Thruster

- Technique Cluster

c) 18min Time Cap of:

9-15-21 Pull Ups

9-15-21 Thruster 40/25

In Remaining time 1RM Thruster 

d) Accessory:

- 5x2 Clean Pull @100 1RM Thruster

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- General Warm Up

- Athletic ABC 

b) Skill II. - Echo Bike - 12min EMOM of; 

- 0-4min @fast, 

30 sec. On/ 30sec. Off 

- 5-8min @sprint,

20 sec. On/ 40sec. Off 

- 9-12min @hard, 

10 sec. On/ 50sec. Off 

c) For Time of:

Buy in 1km Run

Then 5 Rounds of:

24 Kettlebell Swing 20/12

12 Target Burpee

d) Accessory - TABATA:

- Static Core

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill - 15min For Quality;

3 Weighted Pull Ups 9/6/4

5 Strict Pull Ups

7 Kipping Pull Ups

3 Strict HSPU

5 HRPU

7 Push Ups

b) Skill - 7min AMRAP of:

1 Legless Rope Climb

20 sec. Free Handstand

c) 7 Rounds For Time of:

2x5m HS Walk

20 Step Over Box 60/50

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- General Warm Up 

- Hip Flow & Hip Mobility

- Plyometrics

- Technique Power Snatch 

- Technique Squat Snatch

b) Skill II. - 8min EMOM;

1st: 5x TnG Power Snatch*

2nd: 5x TnG Squat Snatch* 

*@light weight 

c) 2 Rounds For Time of:

100 Double Unders

50 Kett. Swing 20/12

100m (2x50m) DB´s Farmer Carry 22.5/15 

d) Accessory: 

- Kettlebell Jefferson Curls; 

Acc 15-10 Reps

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 9min AMRAP of:

100m Run

2 Wall Walk

b) 9min EMOM of:

1st: 60 Double Unders

2nd: 6 Bar Muscle Ups

3rd: 6 Thruster 60/35

c) 8min AMRAP of:

100/85 cal. Row

ME Burpee over Rower

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

 HEAVY DAY 

a) Strength I. - Back Squat:

- 5x3 @80 of your 1RM

b) Strength II. - Top Half Back Squat:

- 3x5 @110-100 of your 1RM

c) For time of:

10 Squat Clean 80/45

10 Squat Clean 90/50

10 Squat Clean 100/55 

d) Accessory:

- Stretch

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up

- Barbell Yoga 

- Plyometrics 

b) Strength;

- Technique & Sets OHS/ Snatch Balance/ Snatch 

c) 20min EMOM of:

1st: 5 Snatch*

2nd: 3-1 Rope Climbs

3rd: 200-150m Run

4th: Rest

*increasing weight

*M: 50-55-60-65-70

*W: 25-27.5-30-32.5-35

d) Accessory;

- Snatch High Pull; 4x4 @last weight

• weightlifting
• metabolic
• gymnastics

 a) Skill I. - 6min EMOM;

1st: 1min 6m Shutlle Run 

2nd: 1min Hip Flow 

b) Skill II. - 10min; 

- Technique Bar/Ring Muscle Ups

c) Hero "Luce" - 3 Rounds of (30min Time Cap):

1km Run

10 Muscle Ups

100 Air Squats

d) Accesseory; 

- 5min Leg Stretch