Personal Trainer & Functional Fitness in Bangkok
For Max Load: [10 Min Cap]
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
*Score = Heaviest LoadScoring: Not Scored
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 155/105
*Score = Time it takes to complete the workoutScoring: Not Scored
1 Sumo Deadlift High-Pull (75/55)
2 Deadlift (75/55)
3 Push Presses (75/55)
4 Power Cleans (75/55)
5 Power Snatches (75/55)
6 Kettlebell Swings (24/16)
7 Pull-Ups
8 TTB
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 Plate)Scoring: Not Scored
Thruster for load:
#1: 3 repsScoring: Not Scored
27-21-15-9:
Row Calories
Thrusters (95/65)
Time Cap: 14 Minutes Scoring: Not Scored
For Max Load: Barbell Complex [10 Mins Cap]
1 Hang Power Snatch
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch
Score: Heaviest Load CompletedScoring: Not Scored
12-9-6:
Power Snatch (95/65)
Burpee Pull-Ups
21-15-9:
Power Snatch (75/55)
Chest to Bar Pull-upsScoring: Not Scored
For Max Load: Barbell Complex [10 Mins Cap]
1 Hang Power Snatch
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch
Score: Heaviest Load CompletedScoring: Not Scored
[On the 0:00]
12-9-6:
Power Snatch (95/65)
Burpee Pull-Ups
[On the 10:00]
21-15-9:
Power Snatch (75/55)
Chest to Bar Pull-upsScoring: Not Scored
Sled Push
In 12:00 Build to a Heavy Sled PushScoring: Not Scored
Emom 20 :
Min 1 – Cal Row
Min 2 – AbMat Sit Ups
Score = Lowest Row + Lowest Sit Up RoundScoring: Not Scored
For Time:
50 Dumbbell Lunges
30 Handstand Push-ups/ Push-ups
40 Barbell Front Rack Lunges (95/65)
20 Deficit Handstand Push-ups/ Dumbbell Push Press
30 Barbell Overhead Lunges (95/65)
10 Strict Handstand Push-ups/ Dumbbell Strict Press
Dumbbells: (50's/35's)
Time Cap: 18 MinutesScoring: Not Scored
Front Squat (Build to 1RM)Scoring: Not Scored
[On the 0:00]
For Time:
45 Front Squats (135/95)
On the Minute:
5 Bar-Facing Burpees
[On the 10:00]
For Time:
1 Mile Run
[On the 20:00]
For Time:
45 Burpee Box Jump Overs (24"/20")
On the Minute:
5 Toes to BarScoring: Not Scored
On the 3 mins x 3 sets
– Deadlift 10
– Bench Press 10Scoring: Not Scored
10-9-8-7-6-5-4-3-2-1 Reps, For Time
Deadlift (225/185)
Bench Press (bodyweight)
Clean (115/95)
TIME CAP : 30 MINS CAPScoring: Not Scored
Strict Press (On the 2:30 x 6 Sets) :
5 Strict Press (58-68%)
*Percentage Based Off 1RM Strict PressScoring: Not Scored
[TEAMS OF 2]
AMRAP 20:
3 Handstand Push-ups
6 Power Snatches (75/55)
9 Box Jumps (24"/20")
* Change Partners After Full Rounds
*Score = Total Rounds + RepsScoring: Not Scored