Stylový gym v Ostravě.
Přijď na CrossFit a další lekce!

• weightlifting
• metabolic
• gymnastics

a) Skill;

- 5min General Warm Up 

- 3min Hip Mobility 

- 3min Plyometrics 

b) Skill;

- Technique DB Power Clean/ DB Push Press & Push Jerk

- 12min EMOM of:

1st: 5 DB PC + 5 DB S2O (R) 

2nd: 5 DB PC + 5 DB S2O (L) 

c) 3 Rounds For Time of:

15 Thruster 40/25

15 HRPU

400m Run

d) Accessory:

- Reverse AbMat Sit Ups, Acc 50 reps

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill I. - 10min;

- General Warm Up 

- Core Strength (activation) 

b) Skill II. - 20min EMOM of:

1st: 20 sec. ME Pull Ups 

2nd: 40 sec. Plank 

3rd: 20 sec. ME T2B 

4th: 40 sec. High Plank

c) For Time of:

100-80-60-40-20m W. Lunges

25-20-15-10-5 V-Ups 

25-20-15-10-5 Hip Extension 

d) Accessory;

- Dragon Flag; Acc 15 reps

• weightlifting
• metabolic
• gymnastics

a) Specific Warm Up (15min);

- Burgener Strength Warm Up 

- Plyometrics 

- Technique Power & Squat Snatch

b) Skill - 10min EMOM of:

1st: 5 TnG Power Snatch 

2nd: 5 TnG Squat Snatch 

*Athlete Choice Weight on the Bar

c) 20min for Part A & B of:

00:00-10:00 1mile Run

10:00-20:00 5RM Bench Prerss

d) Accessory; 

- Dual DB Press; 4x15 @AHAFA

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

Everyday Hero Service Cup 

a) WOD 4 - For Time of (TC 5min): 

100 Double Unders 

50 alt. DB Snatch 22.5/15 

100 Double Unders 

b) WOD 3B - 7min TC of: 

1RM Clean & Jerk 

c) WOD 1 - For Time of (25min TC):

50 Wall Ball 9/6

50 Box Jump Over 60/50

50 Wall Ball 9/6

50 Step Over Box with Medball

50 Wall Ball 9/6

50 Lateral Burpee Box Jump Over

*5min Rest between workouts.

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Warm Up; 

- Barbell Yoga (3min) 

- Plyometrics

b) Skill

- Technique Power Snatch / Hang Power Snatch

- Technique Squat Snatch / Hang Squat Snatch

- Technique Overhead Squat

c) Daily Max for Complex:

1 Snatch + 1 OHS + 1 Hang Snatch Clean + 1 OHS 

d) Sets for Quality of: 

- 6x Complex, E2MOM @90 of your Daily Max

e) Accessory;

- Stretch

• weightlifting
• metabolic
• gymnastics

a) Skill I. (6min):

- Tabata Shuttle Run (5m)

- Athletic ABC (5min)

- 6min EMOM: 12 Steps Walking Lunges 

b) Strength - 10min EMOM of:

1st: 10 Back Rack Barbell Reverse Lunges @light weight 

2nd: 10 Step Up on the Box with Medball 9/6/4 

c) For time of:

100/90 cal. Row

100 Box Jump Over 60/50

1000m Run

d) Accessory;

- 5min Leg Stretch

• weightlifting
• metabolic
• gymnastics

a) Skill; 

- Hip/ Knee/ Ankle mobility

b) Strength - Front Squat;

- 6x5* @70-65 *Perform E2MOM

c) For Time of:

21-18-15 Power Clean 60/35

15-12-9 Ring Dips

9-6-3 Burpee over Bar

d) Accessory; 

- Ring Push Ups (toes on the box); 4x 15-5 reps

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY II. 

a) 5x E4MOM of (20min):

35-30/28-24 cal. Echo Bike @fast

- 5min Rest

b) 5x E4MOM of (20min):

35-30/28-24 cal. Row @fast

c) Accessory: 

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill - Turkish Get Up;

- Technique TGU

- 8min EMOM of:

1st: 2x R-Arm @AHAFA

2nd: 2x L-Arm @AHAFA

b) Strength - Back Squat;

- 4x5* @80-75 *Perform E2MOM

c) „Jack“ – 20min AMRAP of:

10 Push Press 50/30

10 Kettlebell Swing 24/16

10 Box Jumps 60/50 

d) Accessory: 

- Kettlebell Side Bend; 50+50 @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Skill; 

50-45-40-35-30-25 Jump Rope 

10-9-8-7-6-5 Push Up

b) Strength - Bench Press;

- 1RM Close Grip Bench Press 

- Then 4x10 @60-50 of your 1RM 

- Then 4x10 Dual DB Floor Press @AHAFA 

c) 15min AMRAP of:

15/11 cal. Echo Bike

10 Strict HSPU

5 Hang Snatch 50/30 

d) Accessory - 6min EMOM;

1st: 45 sec. Sandbag Bear Hug

2nd: 45 sec. Dual Kett. Suitcase Hold

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

Den české státnosti (Svatý Václav)

a) 28min AMRAP of:

28 cal. Row
9 Barbell Complex* 70/40
20 Target Burpee
26 Chest to Bar Pull Up

*P. Clean + Fr. Sq + Push Jerk

b) For Time of (28-9-935, úmrtí sv. Václava):

935 Single Unders

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY

a) Skill I;

- General Warm Up
- Animal Flow

- Shoulder & Wrist mobility
- Technique Strict HSPU

- TEST, 5min AMRAP ME SHSPU

b) Skill II. - Squat Pistols;

- Progression 1-Leg Pistols Squat 

c) Girl "Mary" - 20min AMRAP:

5 HSPU

10 Pistols Squat

15 Pull Ups

d) Accessory - TABATA;

1st: Plank
2nd: High Plank

• weightlifting
• metabolic
• gymnastics

a) Warm Up;

- Burgener Strenght
- Plyometrics 

b) Strength;

- Technique Sumo Deadlift High Pull
- 8min EMOM, 8 SDHP
@30 of your 1RM Deadlift

c) For Time of:

20 Pull Ups

30 Wall Ball 9/6

40 BJO 60/50

1000m Row

40 BJO 60/50

30 Wall Ball 9/6

20 Pull Ups 

d) Accessory;

- Barbell Sit Ups; 5x6 15/10

• weightlifting
• metabolic
• gymnastics

HEAVY DAY

a) Warm Up;

- Barbell Yoga (3min)
- Plyometrics

b) Skill

- Technique Clean & Hang Clean
- Technique Push Jerk & Split Jerk

c) Daily Max for Complex:

1 Squat Clean + 1 S20 + 1 Hang Squat Clean + 1 S2O 

d) Sets for Quality of: 

- 6x Complex, E2MOM @90 of your Daily Max

e) Accessory;

- Stretch

• weightlifting
• metabolic
• gymnastics

a) Skill - TABATA;

1st: Jump Rope 

2nd: Jump Rope CrossOver 

b) 2 Sets of (21min):

3min AMRAP of: 

30/24 cal. Echo Bike + ME cal. Row

3min Rest

3min AMRAP of:

30/24 cal. Row + ME cal. Echo Bike

3min Rest 

c) 4 Rounds For Quality of:

15/10 cal. Row

30 sec. Dead Hang

15/10 cal. Row

30 sec. Wall Sit

15/10 cal. Row

30 sec. Ring Support Hold

d) Accessory; 

- Cool Down

• weightlifting
• metabolic
• gymnastics

 a) Skill; 

- Hip/ Knee/ Ankle mobility

b) Strength - Front Squat;

- 5x5* @75-70 (06-08-2024)

*Perform E2MOM 

c) OPEN 20.5 – 20min TC of:

40 Muscle Ups

80 cal. Row

120 Wall Ball 9/6

- Partitioned any way 

d) Accessory; 

- 1-Leg Lateral Step on the Box, 20-15/side