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

• weightlifting
• metabolic
• gymnastics

a) Strenght - 15min of:

00:00-05:00 1RM Cluster 

05:00-10:00 Rest 

10:00-15:00 AMRAP ME single Cluster @80 of your Daily Max 

b) 2x AMRAP (8min & 4min), 2min Rest between;

- 8min AMRAP of:

50 Double Unders

10 Thruster 60-40/35-25

- 2min Rest

- 4min AMRAP of:

25 Double Unders

5 Thruster 60-40/35-25

c) Accessory:

- Chinese Plank, 2-2-1-1min

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Strength - 10 sets of;

- Front Squat, 5x3 @65-60 of your 1RM (Test 23-3-2024) 

- Back Squat, 5x3 @65-60 of your 1RM (Test 2-4-2024) 

b) Skill; 

- Technique Power Snatch 

- Technique Squat Snatch 

c) 10x every 90sec. (15min);

1 Power Snatch + 1 Sq. Snatch 

*Increasing Weight to Daily Max 

d) Accessory;

- Stretch

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH

a) 9min AMRAP of:

5-6-7-… Bar Muscle Ups

5-6-7-… OHS 70/40

b) For Time of:

20 HPC 70/40

20m (4x 5m) Handstand walk

20 Push Press 70/40

20m (4x 5m) Handstand walk

c) For Time of:

27-18-9 cal. Echo Bike

27-18-9 Am. Kettlebell Swing

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

a) Skill - For Quality of:

- 5min General Warm Up 

- 5min Atheltic ABC

b) For time with a partner:

- 600m Run

then…

- 10 Rounds of:

6 Burpee over Line + 30 DU

then…

- 600m Run

*Partners perform the runs together and then alternate full rounds of the 10 round couplet. 

c) 14min AMRAP of:

500/450m Row

9-15-21-27-... Burpee Pull Ups

d) Accessory;

- Barbell Biceps Curls, 4x10 @empty barbell

• weightlifting
• metabolic
• gymnastics

a) Strength;

- Good Morning, 4x10 @25-20 of your 1RM Back Squat

b) Skill - Strongman - 5 Sets for Quality; 

10 Shoulder Press @50 BW 

8 Sandbag (slamball) to Shoulder 

60m (4x15m) Kett. Farmer Carry 

c) For time:

20-18-16-14-12-10-8-6-4-2 Deadlift 50/30

20-18-16-14-12-10-8-6-4-2 Jump Rope CrossOver

*Complete 1 wall walk after each set.

d) Accessory;

- Stretch

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY 

a) Skill; 

5min General Warm Up 

b) 5 Rounds for ME cal. of (30min):

1st.: 50 sec. On, 10 sec. Off

2nd.: 40 sec. On, 20 sec. Off

3rd.: 30 sec. On, 30 sec. Off

4th.: 20 sec. On, 40 sec. Off

5th.: 10 sec. On, 50 sec. Off

6th.: Rest

*Ski/ Bike/ Echo

c) Concept2 Challenge - For time of: 

50/40 cal. Row 

*2min Time Cap

d) Accessory: 

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Strength - OHS;

- Barbell Yoga 

- Technique OHS 

- 3RM OHS from Ground 

b) "Nancy" 5 Rounds for Time:

400m Run

15 OHS 40/25 

c) Accessory; 

BTN Snatch Grip Strict Press; 4x10-6 @empty Barbell

• weightlifting
• metabolic
• gymnastics

a) Skill I.

- Jumping ABC 

b) Skill II. - 8min EMOM of: 

20sec. ME Box Jump Over

c) 20min AMRAP, Team of Two:

20 Wall Ball 9/6

10 C2B PU/ Pull Ups

5 Burpee Box Jump Over

– Partners Alternate needed.

d) 10min EMOM, Team of Two: 

1st: Person 1., ME cal. Bike 

2nd: Person 2., ME cal. Bike 

e) Cool Down: 

- 550m Run together

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY

a) Skill I.;

- 5min General Warm Up 

- 10min Technique Rope Climb

b) Skill II.;

- Technique & Scaling Sq. Pistols

c) 4 Rounds For Time of:

4 Rope Climbs

16 alternating Sq. Pistols

32 Weighted AbMat Sit Ups 10/5 

d) Accessory;

- Acc 30 Rope Strict Pull Ups

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 8min EMOM of:

1st: 5 Deadlift 120/65

2nd: 2x5m HS Walk

b) For Time of:

10-8-6-4-2 Power Clean 80/45

2-4-6-8-10 Burpee over Bar

c) 9min AMRAP of:

15 Power Snatch 40/25

15 Box Jumps 75/60

*Rest 5min between workouts

• weightlifting
• metabolic
• gymnastics

a) Skill;

- Technique Squat Snatch & OHS

b) 9min EMOM of:

1 Sq. Snatch + OHS @80 of your 1RM Snatch

c) 5x 2:30 On/ 1:30 Off:

10 Toes to Ring

10 Front Squat @50 of 1RM

ME cal. Row/ Bike/ Ski 

d) Accessory:

- 5min Static Core Strength

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Warm Up; 

- Barbell Yoga (5min)

- Plyometrics (5min) 

b) Skill; 

- 15min technique Power Clean, Hang Power Clean & Jerk 

c) Strength - 5min Time Cap;

Daily Max for Complex 1 PC + 2 HPC + 1 S2O 

d) 12min EMOM of: 

1 PC + 2 HPC + 1 S2O @75-70 of Daily max

e) Accessory:

- Stretch

• weightlifting
• metabolic
• gymnastics

a) Skill I. - 5x 1min On/ 1min Off:

10 Step over Box

ME Double Unders 

b) Skill II.;

- Technique Kipping Pull Up

- Technique Kipping C2B Pull Up 

c) For Time of:

42-30-18 cal. Row/ Ski

42-30-18 C2B Pull Ups

d) Accessory;

- Cool Down, 5min Row/ ski

• weightlifting
• metabolic
• gymnastics

a) Skill I.; 

- Barbell Yoga (5min) 

- Plyometrics (5min) 

- Sprint, 6x10m @fast 

b) Skill II.;

- Technique Power Cluster

- 10x every 30sec. Power Cluster @light weigt

c) 6 Rounds For Time:

200m Run (2x100m)

6 C&J 80/45

6 Burpee over Bar

d) Accessory;

- Acc 100 Calf Raises @BW on the plate

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY 

a) Skill I.; 

- 800m Run @easy 

- 5min Athletic ABC 

b) Skill II.; 

- Technique Double Unders 

c) Triple challenge CCFO - For time of:

2000m Row

200 Double Unders

2000m Run

d) Accessory: 

- 5min Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill (15min);

- Technique Power Snatch

- Technique OSH 

- Technique Squat Snatch 

b) Strength - 10min EMOM of:

1st: 5 TnG Power Snatch* 

2nd: 5 Tng Squat Snatch* 

*Light weight 

c) 4 Rounds For Time:

17 OHS 40/25

3 Rope Climbs 

d) 6min EMOM, 40 sec. On/ 20sec. Off:

1st: R-Arm Kett. Overhead Hold 

2nd: L-Arm Kett. Overhead Hold

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 3 Rounds For Time of:

1 Round of "DT"

(12 Deadlift, 9 HPC, 6 S2O)

1 Round of "Cindy"

(5 Pull Up, 10 Push Up, 15 Air Sq)

b) 8min AMRAP of:

50 V-Ups

50 Single Unders

50 Double Unders

c) For time:

400m Run

1000/800m Row

400m Run

*Rest 5min between workouts

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill I. (5min); 

- General Warm Up 

b) Skill II. (20min);

- Ring Support Hold + Negative Ring Dips 

- Ring Dips & Kipping Ring Dips 

- Technique Jumping Ring Muscle Ups from Ground 

- Technique Jumping Ring Muscle Ups from Box 

- Technique Ring Muscle Ups with Bend

c) For Time of:

25-20-15-10-5 Box Jumps

25-20-15-10-5 T2B

25-20-15-10-5 Ring Dips/ Dips

d) Accessory - TABATA;

1st: Plank to High Plank to Plank 

2nd: Chinese Plank

• weightlifting
• metabolic
• gymnastics

a) Skill - 10min;

- Technique & Sets TGU 

b) Strength; 

- Technique Deadlift

- Technique Partner Deadlift 

- 5RM Partner Deadlift 

c) For time with a partner:

800m Run together

60 Synchro Kett. Swing

40 Synchro Burpee to Plate

60 Synchro Walking Lunges

800m Run together 

d) Accessory; 

- Half Kneeling Medball chops, 3x12/side

• weightlifting
• metabolic
• gymnastics

a) Skill (10min);

- Technique & Sets Slamball/ Sandbag over Shoulder

b) Strongman, 16min EMOM of: 

1st: 2x15m Dual Farmer Carry 

2nd: 2x15m Sandbag Carry 

3rd: 15m Duck Walk 

4th: 15m Burpee Broad Jump 

c) 3 Rounds For Time:

700m Row

50 AbMat Sit Ups

30 Thruster @empty Barbell

d) Accessory;

- Acc 50/side Kett. side bends

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Warm Up; 

- Barbell Yoga (5min) 

- Hip Circle (5min) 

b) Strength;

- Front Squat, 3x4 @70 

- Front Squat, 3x2 @80

c) Skill; 

- Technique Power Snatch + OHS - Technique Squat Snatch 

d) Girl "Squat Isabel" - For Time of:

30 Squat Snatch 60/35

e) Accessory:

- Stretch

• weightlifting
• metabolic
• gymnastics

a) Skill I. - 8min EMOM of:

1st: 30sec. Echo Bike @fast 

2nd: 6 Scapular Pull Ups + 6 Scapular Push Ups

b) Skill II. - 16min EMOM of:

1st.: ME Push Ups

2nd.: Rest

3rd.: ME cal. Echo Bike

4th.: Rest

5th.: ME Strict Chin Ups

6th.: Rest

7th.: ME cal. Row

8th.: Rest 

c) For Time of (15min TC):

1100m Run (2x550m)

90 Pull Ups* 

*Every break = 5 Burpee BJO

d) Accessory;

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill;

- 5min General Warm Up & Plyometrics

- 5min Shoulder Activation & Shoulder mobility

b) Strength - 22min:

00:00-06:00 1RM Shoulder Press

06:00-14:00 1RM Push Press

14:00-22:00 1RM Push Jerk

c) 10min AMRAP of:

10 Push presses 40/25

15 Lateral Jumps over bar

20/16 cal. Row

d) Accessory;

- 5min Shoulder Stretch