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

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH

a) For Time of:

800m Run

b) For time:

50 Burpees step Over Box

50/40 cal. Row

3min Rest

35 Burpees step Over Box

35/28 cal. Row

2min Rest

20 Burpees step Over Box

20/15 cal. Row

1min Rest

5 Burpees step Over Box

5/4 cal. Row 

c) For Time of: 

800m Run 

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY II. 

a) 5 Sets Echo Bike of (20min):

00:00-02:00 @moderate 

02:00-04:00 Active Rest (Walking)

b) 7 Rounds For Time of:

30 Double Unders 

200m Run

c) Accessory: 

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Hip/ Knee/ Ancle Mobility

b) Strength - 14min EMOM of:

1st: 6 Paused Front Squat @55-50

2nd: 6 Single Strict Pull Ups

c) For time:

15-12-9-6-3 Deadlifts 

5-4-3-2-1 Rope climbs 

d) Accessory; 

- Seated Barbell Rotations; 100x

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up

- Plyometrics 

b) Strength (20min) 

- Technique High/ Hang/ Low Hang Power Clean

- Daily Max for Complex: 

High Hang + Hang + Low Hang Power Clean - Then 5x 1+1+1 @90 of Daily Max

c) "Nasty Girls V2" - 3 Rounds For Time:

50 Alternating Single-Leg Squats

7 Ring Muscle Ups

10 Hang Power Cleans 

d) Accessory:

- Stretch

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill I.;

- Core Activation 

b) Skill II. - 15min:

- Wrist Mobility

- Headstand 

- Handstand 

- Handstand Walk

c) Part 1 - 5 Sets of:

3m HS Walk + 12 Burpee Facing over Line 

- 5min Rest 

d) Part 2 - 5 Sets of:

6 Burpee Facing over Box + 9m HS Walk 

e) Accessory;

- Floor Leg Raises; 20-15 reps

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Barbell Yoga 

- Hip Circle & Shoulder mobility 

b) Strength - 14min EMOM of:

1st: 6 Paused Back Squat @55-50

2nd: 6 Shoulder Press @AHAFA 

c) For Time of:

21-18-15 Dual DB Thruster

400-400-400m Run 

d) Accessory;

- Death March; 3x20 steps @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Strength - 10min EMOM of:

1st: 12 Alt. Hang DB Power Snatch

2nd: 8 Alt. DB Power Snatch

b) "Barbara Ann" - 5 rounds, each for time, of:

20 HRPU

30 Deadlifts 

40 Sit Ups

50 Double Unders

*Rest 3min between Rounds.

c) Accessory;

- Wide Stance Good Mornings; 4x10 @empty Barbell

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 0:00-15:00

1RM Clean

b) 15:00-30:00

1RM Bench Press

c) 30:00-45:00

1RM OHS

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- Pull Preparation with Bend 

- Technique Strict Pull Ups 

- 1RM Weighted Strict Pull Up

- Then 10x1 @85-80 of 1RM 

b) Skill II. - (15min);

- Bar Support Hold (Top position) 

- Bar Dips 

- Technique Jumping Bar Muscle Ups from Ground 

- Technique Jumping Bar Muscle Ups from Box 

- Bar Muscle Ups from Ground

c) 5x 2min On/ 1min Off;

6 Shuttle Runs (2x 7.5m)

ME Bar Muscle Ups

d) Accessory;

- Wide Grip Pull Ups; 5x ME

• weightlifting
• metabolic
• gymnastics

a) Skill I.; 

- Burgener Strength

- Plyometrics, Broad & Box Jumps 

b) Skill II. 

- Strength 

- Split Jerk (20min) 

- Split Walk 

- Split Jump - Split Jerk (BW)

- Split Press

- Heavy Set Push Jerk + Split Jerk - Then 6min EMOM 1+1 @90

c) 12min AMRAP of:

500/450m Row

10 S2O 

10 Burpee over Rower 

d) Accessory;

- Split Press, 4x8 @empty Barbell

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY III. 

a) 15min EMOM Echo Bike of:

1-5min: 20 sec @fast

6-10min: 15 sec @sprint 

11-15min: 10 sec @hard

b) 6x E4MOM of:

Rx: 400m Run @fast

Ad: 300m Run @fast

c) Accessory: 

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Hip/ Knee/ Ancle Mobility

b) Strength - 14min EMOM of:

1st: 6 Front Squat @75-70

2nd: 12-6 C2B PU/ Pull Ups 

c) 5x: 2min AMRAP/ 2min Rest;

20 Wall Ball 

ME Ring Muscle Ups 

d) Accessory:

- Strict Ring Dip; Acc 30-20 reps

• weightlifting
• metabolic
• gymnastics

a) Skill;

- Barbell Yoga

- Plyometrics

b) Strength;

- 1RM Clean & Jerk 

- For Time: 10x C&J @80 of 1RM

c) 20min AMRAP of:

2 Rope Climbs

200m Run

20 Push Ups

200m Run

20 Kett. Swings

200m Run

d) Accessory:

- Seated Alternating DB Front Raises, 3x16 @AHAFA

• weightlifting
• metabolic
• gymnastics

DEN UPÁLENÍ MISTRA JANA HUSA 1415 

a) Skill - 12min EMOM of:

1st.: 6 Burpee Pull Ups

2nd.: 7 Straight Legs T2B

3rd.: 14 Down Ups

4th.: 15 L-Hang Raises 

b) For time of: 

6min EMOM of 5 Pull Ups + 10 AbMat Sit Ups, 

Then 7 Rounds of: 

7cal. Row + 7 Burpee over Rower, Then 1415m Row 

c) Cool Down: 

Rowing 5min @easy