Personal Trainer & Functional Fitness in Bangkok
Today's Context
DL/Pull Up/S.Plank
4 rounds Every 2:00 (18min)
A) 3-5 Deadlifts, increase weights if possible
B) 8 Pull Up / Negatives
C) Left Side Plank, 45 secs
Right Side Plank, 45 secs
Scoring: Not Scored
Row/DL/BJ
3 rounds for time of:
Row 500 m/Run 400m
12 Double KB Deadlifts / Barbell Deadlifts @ Body Weight
21 Box JumpsScoring: Not Scored
Today's Context
500m Row
Each for time:
Row: 6 x 500 m @ 90-95% Effort
(Bike 1200m/Run 400m)
In teams of three, perform 6 sets each for time.
If you don’t have partners for this, rest twice as long as it took you to row and note your times for all three sets.Scoring: Not Scored
Today's Context
Paused Front Squats
5 Pause Front Squats @32X1
Go Heavy
Every 3 mins for 18 mins.
Scoring: Not Scored
PullUp/Cleans//PushUps
For 3 cycles:
AMRAP in 4 mins of:
3 Strict Pull-ups
6 DB Squat Cleans / Barbell Squat Cleans
12 Push-ups
Rest 2 mins between each cycle.
For each cycle continue the AMRAP.Scoring: Not Scored
Today's Context
HThrust/AbsWheel/BRow
1:30 per Station x 4
Station 1 – Single Leg Hip Thrust x 10 per side
Station 2 – 10 OverHead KB Sit Up / Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111Scoring: Not Scored
Swing/Lunges/Burpees
5 rounds for time of:
18 Kettlebell Swings, pick load
12 Alternating Reverse Goblet Lunges, pick load
9 BurpeesScoring: Not Scored
Today's Context
HPS/Lunges/HS Hold
Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – 5 Hang Power Snatch
Station 2 – Dumbbell Box Step Ups x 20 steps @ 2011
Station 3 – Nose-to-Wall Handstand Hold x 60 seconds/Modified HS HoldScoring: Not Scored
BoxJ/TTB/HPS
8 minute AMRAP (as many rounds as possible)
15 box jump
10 toes-to-bar
5 hang power snatch Scoring: Not Scored
Today's Context
Back Squat, Ham Curl, Abs
Every 1.30 mins x 5 sets of : (23 mins)
Station 1. Back Squat x 6-8 reps @ 32X1
Station 2. Medicine Ball Hamsting Curls x 15-20 reps @ 2111
Station 3. Hollow Body Roll to Superman x 6 rolls each way
Scoring: Not Scored
Situps/SlamB/BroadJ/PullUps
AMRAP 14 Minutes
20 V-Ups/Sit-Ups
15 Slamballs
10 Broad Jumps
5 Pull UpsScoring: Not Scored
Today's Context
Lunges/Press/Squats/Run
Every 8 minutes, for 40 minutes (5 sets), for times:
20 Walking Lunges with Dumbbells
15 Dumbbell Push Presses
15 Dumbbell Squats
400 Meter RunScoring: Not Scored
Today's Context
Clean & Jerk
Every 2 mins x 8 , for 16 minutes
Clean & Jerk
3 @ 50%
3 @ 60%
2 @ 70%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%
1 @ 95%+
Scoring: Not Scored
Cluster/SU/PushUps
15 minute AMRAP (as many rounds as possible)
5 squat clean thrusters aka 'cluster'
90 single unders or 30 'double unders'
(each jump is one rep, crossed arms to uncrossed is 2 reps)
8 Push ups
90 single unders or 30 double unders'Scoring: Not Scored
Today's Context
Bench/Reverse Fly/L-Sit
Every 1.30 mins x 5 sets of : (23 mins)
1. Bench Press x 8-10 reps @ 21X1
Increase weight if possible.
2. Bent-Over Dumbbell/Small Plates Reverse Flies x 12-15 reps @2111
Stay Light.
3. Hanging L-Sit Tuck to Extension x 6 reps @ 1212
Scoring: Not Scored
Run/Pull Ups
In teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 15 minutes of:
Station 1 – 400m Run – Fast (ish)
Station 2 – 12-15 Strict Pull-Ups
Station 3 – Plank holdScoring: Not Scored