Stylový gym v Ostravě.
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• weightlifting
• metabolic
• gymnastics

 a) Skill I., Metabolic - 6x 30 sec. On/ 1min Off;

- Echo Bike @sprint 

b) Skill II., Gymnastics - 15min EMOM of:

1st: 3 Rope Climb (3 Short RC) 

2nd: 9 Burpee Step over Box

3rd: 15 AbMat Weighted Sit Ups 

c) 3 Rounds For Time:

100 Double Unders

25 Burpees to Target

15 T2B

d) Accessory;

- Back Extension; Acc 100 reps

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) Skill;

- Technique Squat Clean 

- Technique Split Jerk

b) 40min EMOM of:

1st: 1 Clean & Jerk 100/55

2nd: 15 Pull Ups / 15 HSPU

3rd: ME cal. Echo Bike 

4th: Rest 

*Alternate Pull Ups & HSPU

c) Cool Down

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY I. 

a) 4x For Time of: 

00:00-10:00

2000m Row

10:00-20:00

300 Double Unders

20:00-30:00

2000m Row

30:00-40:00

400m Shuttle Run (50x8m)

b) Accessory: 

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- General Warm Up 

- Hip Flow & Hip Mobility 

- Hip Circle

b) Strenght, Front Squat - 12min EMOM of:

1-6 min: 3x @50-55-60-65-70-75

Then 7-12 min: 1RM

c) For Time of:

21-18-15-12-9 C2B Pull Ups

42-36-30-24-18 Thrusters 20/15 

d) Accessory:

- Seated Calf Raises with DB; 4x20 @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- General Warm Up 

- Barbell Yoga 

- Plyometrics 

- Technique Power Snatch

b) Skill II. - 10min EMOM of:

1st: 20-15/15-12 cal. Row 

2nd: 30 sec. ME alt. Hang DB Sn.

c) For Time of:

1000m Row

30 Power Snatch 60/35

1000m Row

30 Burpee over Bar

d) Accessory: 

- Cool Down (5-3min Row @easy)

• weightlifting
• metabolic
• gymnastics

 GYMNASTICS DAY 

a) Skill;

- 5min Wrist Mobility 

- 5min Technique Ring Dips 

- Kipping Ring Dips 

- Sets

b) Girl "Candy" - 5 Rounds For Time of:

20 Pull Ups 

40 Push Ups 

60 Air Squat 

*30min Time Cap

c) Accessory - Static Core;

- Acc 2min High Plank 

- Acc 2min Plank 

- Acc 2min Chinese Plank

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up 

- Technique Rowing

b) Endurance - Rowing I.;

100/80 cal. Row, 

1min Rest

75/60 cal. Row, 

1min Rest 

50/40 cal. Row,

1min Rest 

25/20 cal. Row

c) For time:

100 Double Unders

60 Dual DB Deadlifts 22.5/15

100 Double Unders

45 Dual DB HPC 22.5/15

100 Double Unders

30 Dual DB Push Jerk 22.5/15 

d) Accessory: 

- Dual DB Floor Press; 4x10 @AHAFA

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Skill;

- General Warm Up 

- Barbell Yoga 

- Hip Flow & Hip Mobility 

b) CrossFit Total I. (40min);

1RM Back Squat

1RM Shoulder Press

1RM Deadlift

c) Accessory:

- Stretch

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) For Time of:

9-15-21 Kett. Swing 20/12

21-15-9 Target Burpee

b) For Time of (10min TC):

7 Squat Snatch 70/40

11 Bar Muscle Ups

100 Double Unders

11 Bar Muscle Ups

7 Squat Snatch 70/40

c) 10min AMRAP of:

10-20-30-… Wall Ball 9/6

10-20-30-… cal. Echo Bike

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- 5min Wrist Mobility 

- Technique Strict & Kipp. HSPU 

- Sets Strict HSPU/ HSPU 

b) 5x 2min On/ 2min Off:

20/15 cal. Echo Bike

ME HSPU

c) Skill II.;

- 10min Technique HS Walk 

- 3min AMRAP, ME (m) HS Walk

d) Accessory:

- Core Strength

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- Burgener Strength 

- Plyometrics 

- Technique Sq. Clean, Push Press & Thruster 

b) Skill II. 

- Rope Climb;

- Technique Rope Climb 

c) 20min AMRAP of:

3 Rope Climb

8 Thruster 50/30

17/14 cal. Row

1min Rest 

d) Accessory;

- Biceps Curls; 4x16 alt. @AHAFA

• weightlifting
• metabolic
• gymnastics

METABOLIC DAY II.

a) 20min AMRAP of:

ME cal. Echo Bike

- Every 30/20 cal., stop and perform 30 Double Unders

b) 5 Rounds For Time:

400m Run

500/450m Row

c) Accessory:

- Cool Down

• weightlifting
• metabolic
• gymnastics

a) Skill I.;

- General Warm Up 

- Hip Flow & Hip Mobility

- Hip Circle

b) Strenght;

- Paused Front Sq., 6x2 @60 

- Dead-Stop Front Sq.; 6x2 @110

c) Skill II.;

- TnG Hang Power Clean

d) For Time of:

27-21-15-9 HPC 40/25

27-21-15-9 T2B 

e) Accessory:

- Back Extension on the Ground; Acc 100 reps

• weightlifting
• metabolic
• gymnastics

a) Skill;

- General Warm Up (5min)

- Kettlebell Man Maker (3min) 

- Kettlebell Gentleman (5min)

b) Strength - Turkish Get Up;

- Tehnique TGU 

- 8min EMOM of; 

1st: 2x (R) TGU @AHAFA 2nd:

2x (L) TGU @AHAFA

c) 2x 6min AMRAP, 3min Rest;

30/25 cal. Row

15 Kett. Goblet Squats 20/12

30 sec. L-Sit hold 

15 American Kett. Swing 20/12

d) Accessory:

- 5min Stretch

• weightlifting
• metabolic
• gymnastics

GYMNASTICS DAY

a ) Skill I; 

- General Warm Up 

- Animal Flow 

b) Skill II., 15min EMOM of:

1st: 3-2x Rope Climb 

2nd: 12-10 Box Jump Over 

3rd: 30-15 sec. Handstand 

c) "Mary" - 20min AMRAP of:

5 HSPU

10 Alt. Squat Pistols

15 Pull Ups

d) Accessory;

- 5min Static Core