Personal Trainer & Functional Fitness in Bangkok
Today's Context
Power Snatch/Push Up
Every 3 minutes, for 18 minutes (6 sets of each):
1) Power Snatch 6-6-6-3-3-3
2) Optional Superset : Weighted Lunges x 6/6 x 6Scoring: Not Scored
Run/F.Squat/Burpee
400 Meter Run
10 Front Squats (155/105 lbs)
20 Burpee Over Bar
10 Front Squats (155/105 lbs)
400 Meter RunScoring: Not Scored
Today's Context
Snatch RDL / Z Press
B. Every 2.30 Min x 6
Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011 tempo
Dumbbell Z-Press x 6-8 reps @ 2111 tempoScoring: Not Scored
Swing/Squat/Run
For Time. 3 Rounds
14 Russian Kettlebell Swings (16/24/32)
10 goblet squats (same)
200m run or 100 single unders,
Scoring: Not Scored
Today's Context
In teams of 2:
As Many Rounds and Reps as possible in 30 minutes:
– Run 400 meters
– 30 Russian Kettlebell Swings
– 60 Double-Unders
– 15 Ring Dips
– 30 Russian Kettlebell Swings
– Run 500 meters
Today's Context
Every 2:30 for 15 minutes (6 rounds):
– 5-7 Overhead Squats
– 10 Kettlebell Single Leg Romanian Deadlifts
As Many Rounds and Reps as possible in 10 minutes:
– 5 Power Snatches
– 8 Hand Release Push-Ups
– Farmers Walk 30 meters
Every 2:30 for 15 minutes (6 rounds):
– 5-7 Overhead Squats
– 10 Kettlebell Single Leg Romanian Deadlifts
Today's Context
Emom 6
Interval 1 – Reverse Snow Angels x 10 reps @ 2020
Interval 2 – Handstand Marching on Box x 30 repsScoring: Not Scored
Deadlift/Half Kneeling Press
Every 2:30 x 6 (15min)
Romanian Deadlift 5-5-5-5-5-5 @4011 Tempo
Half Kneeling Press 5-5-5-5-5-5 @2111 TempoScoring: Not Scored
For Time:
– Run 800 meters
– 50 Dumbbell Snatches
– 30 Hanging Leg Raises
Today's Context
Coach's Game
Yay!Scoring: Not Scored
Every 1 minute for 30 minutes (6 rounds):
Minute 1
– 20/14 Calories of Rowing
Minute 2
– 20 Wall Ball Shots
Minute 3
– 25 Push-Ups
Minute 4
– 15 Dumbbell Box Step-Ups
Minute 5
– Front Leaning Rest on Rings for 30 seconds
Today's Context
Power Cleans/Push Up
Every 2:30 x 6 (15mins):
1) Power /Squat Cleans 6-6-6-3-3-3
2) Optional SuperSet: Box Push Ups/Push Ups x 6-10Scoring: Not Scored
5 Rounds for Time:
– 12 Hang Power Cleans
– 9 Front Squats
– 6 Toes to Bars
Today's Context
Abs Wheel
B. 4 sets Every 2 mins (8 mins)
Abs Wheel / Plank Hold x 60-90 seconds
Rest 30-60sScoring: Not Scored
Press/Chin Up
Every 2:30 x 6 (15mins)
1) Strict Shoulder Press 8-8-6-6-4-4 (increasing weight) @ 2111
2) Strict Weighted Chin Ups 8-8-6-6-4-4 (increasing weight) @ 2110Scoring: Not Scored
As Many Rounds and Reps as possible in 4 minutes:
– 10 Push Presses
– 20 Mountain Climbers
(each switch of feet is one rep)
Rest 4 minutes, and when the running clock reaches 8:00…
As Many Rounds and Reps as possible in 4 minutes:
– 10 Ring Dips
– 10 Burpees
In teams of 2:
As Many Rounds and Reps as possible in 30 minutes:
– Run 400 meters
– 30 Box Jumps
– 30 Wall Ball Shots
*Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.