Stylový gym v Ostravě.
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• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 10 Rounds For time of:

6 Dual DB Squat Clean

3 Ring Dips

b) 9min AMRAP of:

15/12 cal. Assault Bike

50 Double Unders

15 Dual Kett. Deadlift

c) For Time of:

400m Row

30 V-Ups

400m Row

30 K2E

400m Row

30 T2B

*5min rest between workouts.

• weightlifting
• metabolic
• gymnastics

a) Strength - Front Squat;

- 6x6 @80 of 1RM 

- 2x8 @50 of 1RM 

b) Girl "AMANDA" - For time of: 

9-7-5 Ring Muscle Ups

9-7-5 Squat Snatch 60/35

c) Accessory:

- Bench Dips; Acc 50 reps 

- Decline Push Ups; Acc 25 reps

• weightlifting
• metabolic
• gymnastics

a) Skill - 12min EMOM of:

1st.: 1-2 Rope Climb 

2nd.: 1-2 Bear Complex @light weight 

b) 16min AMRAP of:

12 Burpee over Barbell 

10 Deadlift 50/30

8 Hang P. Clean 50/30

6 Push Jerk 50/30 

4 Front Squat 50/30 

2 Thruster 50/30

500m Row

c) Accessory;

- Single-leg, Kett. Romanian Deadlift; 3x 8+8 @AHAFA

• weightlifting
• metabolic
• gymnastics

a) 10min EMOM of:

1 Round of Chelsea* *

5 Pull Ups + 10 Push Ups + 15 Air Squat 

b) Skill II. - 15min;

- Technique Ring Dips 

- Technique HSPU 

c) Hero "JT" - For time of: 

21-15-9 HSPU 

21-15-9 Ring Dips 

21-15-9 Push Ups 

d) Core

- Static Core

• weightlifting
• metabolic
• gymnastics

a) Skill - Power Snatch;

- 12min Technique + Skills 

- 8min EMOM; 3x @75 of 1RM (TEST 25-2-2023) 

b) For time:

40/32cal. Row

30 Power Snatch @50 BW

50/40cal. Row

20 Power Snatch @50 BW

60/48cal. Row

10 Power Snatch @50 BW 

c) Accessory;

- Behind the neck, Lat Pull-downs; 4x10

• weightlifting
• metabolic
• gymnastics

a) Strength - Back Squat;

- 6x6 @80 of 1RM 

- 2x8 @50 of 1RM

b) Girl „Heavy Jackie“ – For time of:

1000m Row 

50 Thruster 40/25 

30 C2B Pull Ups

c) Accessory:

- One leg Lateral Box Step Up/ Down 70/60cm; Acc 30 reps

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Skill (15min):

- Barbell Yoga 

- Technique Deadlift 

b) TEST (TC 10min): 

1RM Deadlift 

c) 5 Rounds For time of:

20 Wall Ball 9/6 

10 Deadlift* @50-55-60-65-70 of 1RM 

d) Accessory:

- 5min Lower Back Stretch

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 3 Rounds For Time of:

25/18 cal. Row

20 HRPU

15 OHS 50/30

b) For Time of:

27-21-15-9-3 GHD-SU

27-21-15-9-3 American Kett. Swing

c) 8min AMRAP of:

16 Squat Pistols

8 Hang Power Cleans

M: 30-40-50-...

W: 20-25-30-...

*5min rest between workouts.

• weightlifting
• metabolic
• gymnastics

a) Skill; 

- Split Squat; 5x 12+12 with empty Barbell BTN 

- Cyclist squat; 3x20 with @light kettlebell 

b) Rowing "Loredo" - 6 Rounds of:

24 Squats

24 Push Ups

24 Walking Lunges (steps)

400m Row

c) Accessory - Core;

- TABATA Side Plank

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY 

a) Skill; 

5min Practise Double Unders 

b) For time of:

75/60cal. Row/ Bike 

100 Double Unders 

60/48cal. Row/ Bike 

80 Double Unders 

45/36cal. Row/ Bike 

60 Double Unders 

30/24cal. Row/ Bike 

40 Double Unders 

15/12cal. Row/ Bike 

20 Double Unders 

c) Team of Two - 5min AMRAP of: 

ME cal. Bike

d) Accessory: 

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Strength - Front Squat;

- Hip Mobility 

- TEST, 1RM - 6min EMOM, 1x @80

b) For Time of:

3-9-15-21 Power Clean 60/35

21-15-9-3 Pull Ups

c) Accessory; 

- Alt. DB´s Bend Over Row; 4x 12 @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Skill - S2O;

- Technique Push Press/ Push Jerk/ Split Jerk 

- 3RM S2O from Ground 

- 5min EMOM; 1x @100 of 3RM (C&J) )

b) 5x E4MOM of:

20/15cal. Row

15 Wall Ball 9/6

10 Burpee over Rower

c) Accessory;

- Split Press with empty Barbell; 5x5

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill I. - 8min EMOM of:

1st.: 1-2 Rope Climb 

2nd.: 5-10m HS Walk 

b) Skill II.;

- 10min Technique Ring Muscle Ups & Jumping Ring Muscle Ups 

c) "Jason" - For time of:

100-75-50-25 Air Squat 

5-10-15-20 Muscle Ups 

d) Accessory;

- 4min EMOM, 20sec. On/ 40sec. Off; Hollow Rock

• weightlifting
• metabolic
• gymnastics

a) Skill; 

- Technique OHS

b) Strength - 10min EMOM of;

1st.: 10 alt. 1-Arm DB Snatch 

2nd.: 5 OHS @light_weight 

c) 13min AMRAP of:

23/18 cal. Row/ Ski

7 Slam Ball/ Sandbag over Shoulder

d) Accessory;

- 3x1min Bear Hug, 1min Rest

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 3 Rounds for time of:

300m Run (Row)

30-20-10 Am. Kett. Swings

b) For time of:

21-15-9 Deadlift 100/65

21-15-9 C2B Pull Ups

c) 7min AMRAP of:

10-20-30-… Single Unders

10-20-30-… V-Ups

*Rest 5min between workouts

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Strength - Back Squat;

- Hip Mobility 

- TEST, 1RM 

- 6min EMOM, 1x @80 

b) 3 Rounds For time of:

20 Hang Power Clean*

20 Wall Ball 9/6 

*M: 40-60-80 *W: 25-35-45 

c) Accessory:

- Stretch

• weightlifting
• metabolic
• gymnastics

a) Skill I. - 10min; 

- Hip mobility 

- Progression Squat Pistols 

b) Skill II. - 8min EMOM. 20sec. On/ 40sec. Off: 

1st.: ME Squat Pistols 

2nd.: ME Box Jumps 

c) 6x 1min On/ 2min Off:

1 Rope Climb 

7 Box Jump Over

ME Double Unders

c) Accessory; 

- Acc 1-Leg Lateral alternating Step on the Box; 30 Total reps

• weightlifting
• metabolic
• gymnastics

a) Strenght - Hang Power Cluster;

- Technique 10min & Sets 

b) Skill - 5min EMOM of: 

- 5 Pull Ups + 5 Hang Power Cluster @moderate_weight

b) 15min EMOM of:

1st.: 20 Thruster 20/15

2nd.: 20 T2B

3rd.: 20 Kettlebell Swing

4th.: 20/15 cal. Assault

5th.: Rest

c) Accesory - Core;

- GHD Back Extension; 20-15 reps

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY 

a) Skill I. - Reverse TABATA; 

- 10sec. ME Jump Rope Crossover/ 20sec. Rest 

b) Skill II. - 12min EMOM: 

1st.: 15sec. Assault @sprint 

2nd.: 20-40 Double Unders 

c) Rowing - 8x E3MOM of:

500/450/400m Row 

d) Accessory: 

- 5min Cool Down

• weightlifting
• metabolic
• gymnastics

a) Strength - Front Squat - 9min EMOM of:

1.-3.min: 3x @70 of 1RM 

4.-6.min: 2x @75-80 of 1RM 

7.-9.min: 1x @80-85 of 1RM

b) 2 Sets of:

65 Lateral Jump over DB

50 DB Step over Box

35 Air Squats

20 Burpee Lateral over DB

5 Turkish Get Up*

*1st. set R-Arm

*2nd. set L-Arm 

c) Core - 6min EMOM, 40sec. On/ 20sec. Off;

1st.: Plank 

2nd.: Side Plank (R)

3rd.: Side Plank (L)

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY 

a) Skill - HSPU;

- Scapular Push Ups 

- Push Ups 

- Negative HSPU 

- HSPU 

- For time of - 50 HSPU (Time cap 5min)

b) For time of:

10x: 5 Pull Ups + 5 Push Ups

then;

6x: 10 K2E + 10 Hip Ex.

then;

2x: 25 Straight Leg Sit Ups + 25 Box Jump

c) Accessory;

- Acc 3min Wall Sit