Personal Trainer & Functional Fitness in Bangkok
Build to a Heavy Single : Power Clean [12:00]
*Score = Heaviest LoadScoring: Not Scored
AMRAP 14:
600m Run
50 Toes to Bar
40 Wall Balls (20/14)
30 Cleans (135/95)
20 Burpee Pull-Ups
*Score = Rounds + RepsScoring: Not Scored
For Max Reps in 4 Mins
2 minute Strict Pull-Ups
2 minute Strict Handstand Push-UpsScoring: Not Scored
For Time [15 Minute Cap]:
100 Shoulder to Overhead (135/95)
Every Break:
100 Meter Farmers Carry (50's/35's)
*Score = Time it takes to complete the workoutScoring: Not Scored
Back Squat (On the 2:30 x 6 Sets):
Set 1: 7 Reps @ 65%
Set 2: 5 Reps @ 68%
Set 3: 3 Reps @ 70%
Set 4: 7 Reps @ 68%
Set 5: 5 Reps @ 70%
Set 6: 3 Reps @ 73%Scoring: Not Scored
2 Rounds For Time [20 Minute Cap]:
1,000 Meter Run
50 Thrusters (45/35)
30 Chest to Bar Pull-ups
*Score = Time it takes to complete the workoutScoring: Not Scored
On the 2:00 x 5 Sets:
2 Rep @ 83%
*Percentage Based Off 1RM DeadliftScoring: Not Scored
21-15-9-9-15-21:
Deadlifts (225/155)
Burpees
*Score = Time it takes to complete the workoutScoring: Not Scored
Build To Heavy Sets:
3 Positon Snatch [High Hang/Low hang /Floor]Scoring: Not Scored
FOR TIME : [20 Mins Cap]
25 Double Unders
15 Power Snatches (75/55)
25 Double Unders
15 Power Snarches (95/65)
25 Double Unders
10 Power Snatches (115/85)
25 Double Unders
10 Power Snarches (135/105)
25 Double Unders
5 Power Snatches (155/115)
25 Double Unders
5 Power Snarches (185/135)Scoring: Not Scored
On the 2:30 x 6 Sets: Bench Press
3 Bench Press (68-78%)
*Percentage Based Off 1RM Bench PressScoring: Not Scored
3 Rounds For Time [30 Minute Cap]:
1,000 Meter Run
10 False Grip Ring Pull Ups
100 Air SquatsScoring: Not Scored
Build to a Heavy Single : Power Clean & Jerk
*Score = Heaviest LoadScoring: Not Scored
AMRAP 7:
3 Clean & Jerks
3 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
9 Clean & Jerks
9 Toes to Bar
…
Add 3 Reps Every Round
Barbell: (135/95)
*Score = Rounds + RepsScoring: Not Scored
For Time:
25-20-15-10-5 Dumbbell Bench Press
50-40-30-20-10 Dumbbell Reverse Lunges
100-80-60-40-20 Double Unders
Dumbbells: (50's/35's)
*Score = Time it takes to complete the workoutScoring: Not Scored
On the 3:00 x 5 Sets: Deadlift
3 Reps @ 78%
*Percentage Based Off 1RM DeadliftScoring: Not Scored
3 Rounds For Time [25 Minute Cap]:
700/600 Meter Row
12 Deadlifts (275/185)
21 Burpee Box Jumps (24"/20")
Rest 3 Minutes Between Rounds
*Score = Total Time it takes to complete the workout, including restScoring: Not Scored
Hang Squat Snatch On the 2:30 x 6 Sets:
Set 1: 3 Reps @ 75%
Set 2: 2 Reps @ 78%
Set 3: 2 Reps @ 78%
Set 4: 2 Reps @ 83%
Set 5: 1 Rep @ 86%
Set 6: 1 Rep @ 86%
*All Percentages Based Off 1RM Squat SnatchScoring: Not Scored
AMRAP 20:
5 Handstand Push-ups
10 Single Leg Squats
15 Pull-ups
Every 4 Minutes [Starting at 0:00]:
15 Hang Power Snatches (75/55) [34/25]Scoring: Not Scored