Personal Trainer & Functional Fitness in Bangkok
Build to Heavy Sets of 5 : Front SquatsScoring: Not Scored
For Time [20 Minute Cap]:
100' Farmers Carry
1 Front Squat (95/65)
1 Push Press
100' Farmers Carry (50's/35's)
2 Front Squats
2 Push Press
…
100' Farmers Carry
10 Front Squats
10 Push Press
*Score = Time it takes to complete the workoutScoring: Not Scored
Bench Press:
10-5-3-1-1-1-3-5-10
Score = [Round 5]Scoring: Not Scored
AMRAP in 15 minutes
50 DUs or 125 SUs
12 Double DB Seasaw Rows (50/35)
12 Glute Bridge Double DB Floor Press (50/35)
30 sec Single DB Glute Bridge Hold (50/35)
https://www.youtube.com/watch?v=EoQvR8QdPekScoring: Not Scored
Deadlift (2×4)
4 Sets:
2 Reps @ 75-80% of 1RM DeadliftScoring: Not Scored
On the 6:00 x 5 Rounds:
600 Meter Run or 750/600 Meter Row or 36/24 Cal Bike
Max Bodyweight Reps
Round 1: Chest to Bar Pull-ups
Round 2: Handstand Push-ups
Round 3: Sit Ups
Round 4: Alternating Pistols
Round 5: Single Unders
Scoring: Not Scored
15-10-5 Reps For Time :
– Burpees
– Toes To BarScoring: Not Scored
4 AMRAP x 5 Rounds :
– 5 Power Clean to Push Jerk (155/105)
– 10 Evil Jump (1 Jump Lunge/R,L + 1 SQ)Scoring: Not Scored
4 Rounds for Time :
10 Left-Arm Dumbbell Power Snatches (50/35 lb)
10 Right-Arm Dumbbell Power Snatches
10 Left-Arm Dumbbell Renegade Rows
10 Right-Arm Dumbbell Renegade Rows Scoring: Not Scored
3 Rounds :
– 30sec Wall Handstand Hold
– 30sec Hanging L-sit
rest 1 min / setsScoring: Not Scored
[TEAMS OF 2]
AMRAP 30:
66 Air Squats
66 Sit-ups
66 Push-ups
66 Pull-ups
Every 5 Minutes: [Starting at 0:00]:
400 Meter Team Run
*Score = Total Rounds + RepsScoring: Not Scored
Build to a Heavy 3 Squat Snatch
* 10 Mins CapScoring: Not Scored
5 Sets:
2 Reps @ 70-75% of 1RM Strict PressScoring: Not Scored
On the 2:00 x 10 Sets:
100 Meter Run
AMRAP “Macho Man” (115/85)
"Macho Man":
3 Power Cleans
3 Front Squats
3 Push Jerks
*Score = Total Rounds of "Macho Man"Scoring: Not Scored
5 Rounds For Time [35 Minute Cap]:
500/400 Meter Row
15 Box Jumps (30"/24")
3 (1 Pull Ups + 1 TTB) or 3 Bar Muscle Up
Rest 2 Minutes Between Rounds
*Score = Total time, including restScoring: Not Scored
100 Banded Curls
*Every Break, perform 10 close grip push-upsScoring: Not Scored
Back Squat 6 Sets:
2 Reps @ 70-75% of 1 RM Back SquatScoring: Not Scored
For Time [15 Minute Cap]:
5 Rounds of:
30 Double Unders
10 Overhead Squats (95/65)
Directly Into..
1 Round of:
30 Overhead Squats (95/65)
100 Double Unders
Score = Time it takes to complete the workoutScoring: Not Scored
Deadlift : 5 Sets
2 Reps @ 70-75% of 1RM DeadliftScoring: Not Scored
AMRAP 7:
Max Power Snatches (115/85)
On the Minute: 7 Toes to Bar
Rest 6 Minutes
AMRAP 7:
Max Bar-Facing Burpees
On the Minute: 7 Push Presses (115/85)Scoring: Not Scored