Personal Trainer & Functional Fitness in Bangkok
Build to a Heavy Set of 5 Back SQ
[10 Minute Cap]
*Score = Heaviest LoadScoring: Not Scored
AMRAP 20:
5/4 Calorie Bike or Row
10 DB Box Step Over
10/8 Calorie Bike or Row
10 DB Box Step Over
15/12 Calorie Bike or Row
10 DB Box Step Over
…
Add 5/4 Calories Per Round
Dumbbells: (50's/35's)
*Shuttle Run : Add 4 Shuttle Runs
*Score = Total Rounds + RepsScoring: Not Scored
Power Snatch (5X2)
5 Sets of 2 @ 68-73%
*[10 Minute Cap]
Rest As Needed Between Sets.Scoring: Not Scored
For Time [30 Minute Cap]:
20 Double Unders, 2 Hang Snatches
40 Double Unders, 4 Hang Snatches
60 Double Unders, 6 Hang Snatches
80 Double Unders, 8 Hang Snatches
100 Double Unders, 10 Hang Snatches
Directly Into…
30 Sit-ups, 1,000 Meter Run
30 Sit-ups, 800 Meter Run
30 Sit-ups, 600 Meter Run
30 Sit-ups, 400 Meter Run
30 Sit-ups, 200 Meter Run
Barbell: (115/85)
*Score = Time it takes to complete the workoutScoring: Not Scored
3 Rounds For Quality :
12/12 Single Arm Ring Row
30/30sec Side Plank
rest 45-60 secs Between sets
https://www.youtube.com/watch?v=w4Jhh82IlosScoring: Not Scored
AMRAP 14 :
– 14 Pistols
– 14 Toes To BarsScoring: Not Scored
4 Rounds : 30 On/30 Off
– Forearm Curl
– Tricep Dip
Scoring: Not Scored
Turkish Get Ups
3-3-3-3
(3 reps each arm, add weight each set)Scoring: Not Scored
2 Rounds For Time : [15min cap]
– 30 Sumo Deadlift High Pull (50/35)
– 20 HSPU /Box Pike Push Up /Pike Push Up
– 20 Alt Kettlebell Swings (24/16kg)Scoring: Not Scored
Build To Heavy Single Of Muscle Clean
* [6 Mins Cap]
https://www.youtube.com/watch?v=FntGgrPurFAScoring: Not Scored
For Time [30 Mins Cap]:
Buy-In: 1 Mile Run or 2000/1600m Row or 96/72 Cal Bike
3 Rounds:
9 Single Arm Alternating Devils Press (50/35)
11 BB Bear Complexes (95/65)
*1 Bear = Power Clean+Front Squat+Push Press+Back Squat+
Push Press
https://www.youtube.com/watch?v=NvE63HqxFqQScoring: Not Scored
4 Sets of : Strict Press
5 Reps @ (70-75% of 1 RM)
*4-6 Second Eccentric
rest 45-60 sec/setScoring: Not Scored
For Time
50 Double Unders
30 Overhead Squats (95/65)
50 Double Unders
30 Burpees
50 Double Unders
30 SA DB Hang Clean and Jerk (50/35)
50 Double Unders
30 Wall Balls (20/14)
50 Double UndersScoring: Not Scored
Every 90 sec , 9 Sets
: Snatch
3 Reps @ 80% x 3 Rounds
2 Reps @ 85% x 3 Rounds
1 Rep @ 90% to 1 RM x 3 RoundsScoring: Not Scored
12:00 EMOM
min 1: 3 Snatch Pulls @ 105% of Snatch
min 2: 10-15
min 3: 10-12 Scoring: Not Scored
4 Sets of :
– 12 Supinated Bent Over Row
– 12 Banded Face Pull
rest 45-60 secs Between setsScoring: Not Scored
AMRAP 18 :
– 200m Run or 12/9 Bike or 15/12 Row
– 12 Power Cleans (135/95)
– 9 Box Jump OversScoring: Not Scored
Bench Press (5×5)
5 set : 60-65% of 1 RM Bench PressScoring: Not Scored
5 Rounds For Time :
8 Strict HSPU
8 Strict Ring Dips
12 DB Bench Press (50/35)
rest 1 Min between setsScoring: Time (lower is better)
-DEADLIFT (4X5)
4 Sets :
5 Reps @ 70-75%
*6-8 Second EccentricScoring: Not Scored
3 Rounds For Time [21 Minute Cap]:
-600m Run
-30 AbMat Sit-Ups
-20 Deadlifts (155/105)
-90 Meter Farmers Carry (50/35)Scoring: Not Scored