Personal Trainer & Functional Fitness in Bangkok
Build to a Heavy Set of 3 : Strict Press
[10 Mins Cap]Scoring: Not Scored
AMRAP 25:
1 Shuttle Run
5 Push-ups, 10 Air Squats, 15 Sit-ups
2 Shuttle Runs
5 Push-ups, 10 Air Squats, 15 Sit-ups
3 Shuttle Runs
5 Push-ups, 10 Air Squats, 15 Sit-ups
…
Add 1 Shuttle Run Each Round
*2x Any Calorie MachineScoring: Not Scored
On the 2:30 x 10 Rounds:
10 Hang Power Cleans (135/95)
15 Double Unders
500m Bike / 250m Row / 200m RunScoring: Not Scored
3 Sets for Quality:
8 Barbell Bent Over Rows
10 Barbell Roll-Outs
12 LIGHT Romanian Deadlift
Rest 1 MinScoring: Not Scored
Build to a Heavy Set of 8 : Front Squats
[15 Mins Cap]Scoring: Not Scored
For Time [12 Minute Cap]:
40 Front Squats (75/55)
30 Front Squats (95/65)
20 Front Squats (115/85)
10 Front Squats (135/95)
On the Minute :
5 Lateral Barbell Burpees
*Score = Time it takes to complete the workoutScoring: Not Scored
3 Rounds For Time :
-30m Bear Crawl
Time Cap : 5 MinsScoring: Not Scored
20 AMRAP :
5 HSPU
10 Pistols
15 Pull UpsScoring: Not Scored
On the 1:30 Mins x 7 Rounds :
1 Power Clean
1 Hang Squat Clean
1 Front SquatScoring: Not Scored
3 AMRAP :
Hang Power Clean (135/95)
Rest 3
3 AMRAP :
Hang Power Clean (115/85)
Rest 3
3 AMRAP :
Hang Power Clean (95/65)Scoring: Not Scored
Deadlift
4 Sets:
2 Reps @ 80-85% of 1RM DeadliftScoring: Not Scored
10 Rounds For Time [20 Minute Cap]:
5 Unbroken Double Unders
15 AbMat Sit-ups
200/150 Meter Row
10 Unbroken Double Unders
15 AbMat Sit-ups
200/150 Meter Row
15 Unbroken Double Unders
15 AbMat Sit-ups
200/150 Meter Row
….
50 Unbroken Double Unders
15 AbMat Sit-ups
200/150 Meter RowScoring: Not Scored
5 Rounds:
1k Run
30 Wall Balls (20/14)
*Score = Time it takes to complete the workout
Time Cap: 40 MinutesScoring: Not Scored
Strict Press
4 Sets:
2 Reps @ 80-85% of 1RM Strict PresScoring: Not Scored
AMRAP 4:
21/15 Calorie Bike
27 Burpees
27 Pull-ups
Rest 4 Minutes
AMRAP 4:
15/12 Calorie Bike
21 Burpees
21 Toes to Bar
Rest 4 Minutes
AMRAP 4:
12/9 Calorie Bike
15 Burpees
15 Chest to Bar Pull-ups
ROW = 27/21, 21/15, 15/12 calorie
Run = 400,300,200 meterScoring: Not Scored
On the Minute x 10:
2 Power Snatches
1 Overhead SquatsScoring: Not Scored
AMRAP 12 :
20 Single Dumbbell Power Snatch (50/35)
20 Single Dumbbell Thrusters (50/35)
20 Pull UpsScoring: Not Scored
10 Rounds x AMRAP 2 :
15/12 Calorie Row or 200m Run
Max Burpee Box Jumps (24"/20")
*Rest 1 Minute Between Rounds
**Score = Total Burpee Box JumpsScoring: Not Scored
[STRICT RING DIPS]
1 Max Unbroken Set x 7 Sets
Full Recovery Between SetsScoring: Not Scored