Personal Trainer & Functional Fitness in Bangkok
Strict Press (Build a Heavy Load)
5-5-3-3-1-1 << 1RM
Rest 1-3 Minutes Between Sets.Scoring: Not Scored
4 Rounds For Time:
400 Meter Run or 500 Meter Row
8 BB Strict Press (135/115)
12 BB Front Rack Reverse Lunge (Same Weight)Scoring: Not Scored
Back Squat :
3 Reps @ 60%
3 Reps @ 65%
3 Reps @ 70%
3 Reps @ 75%
3 Reps @ 80%
Rest 1-2 Minutes Between Sets.Scoring: Not Scored
AMRAP 12:
3 Dumbbell Front Squats (50/35)'s
3 Chest To Bar Pull-ups
3 Box Jump Overs (24"/20")
6 Dumbbell Front Squats (50/35)'s
6 Chest To Bar Pull-ups
6 Box Jump Overs (24"/20")
9 Dumbbell Front Squats (50/35)'s
9 Chest To Bar Pull-ups
9 Box Jump Overs (24"/20")
…
[Continue To Add 3 Reps Each Round]
*Score = Rounds + RepsScoring: Not Scored
In a Team of 2 , Complete For Time :
3 Rounds of:
400 meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Then, complete:
30 Clean-and-Jerks (135/95 lb)Scoring: Not Scored
4 sets, for quality, of:
A1. 20-16 Alternating Kettlebell Goblet Cossack SquatsA2. 8 Single Leg Deadlifts
21 Rounds for Time, with Buy In and Cash Out:
Buy In:
– 100 Mountain Climbers
Then:
– 5 Burpees
– 10 Push-Ups
– 15 Air Squats
Cash Out:
– 100 Mountain Climbers
On the 4:00 x 5 Rounds:
15-12-9
Alternating Single Dumbbell Snatches (50/35)
AbMat Sit-Ups
In Remaining Time Max Wall Ball (20/14)Scoring: Not Scored
Clean (Deep Squat) :
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
2 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%Scoring: Not Scored
AMRAP 20:
1 Deadlift (315/225)
10 Toes to Bar
15 Bar-Facing Burpees
*Score = Rounds + RepsScoring: Not Scored
Strict Press : All Sets Based Off 1RM Strict Press
4 Sets of 5 @ 70%
1 Set of 5+ @ 70%Scoring: Not Scored
For Time:
100 Double Unders
800m Run or 2,000 Meter Bike or 1,000m Row
100 Single Arm Dumbbell Front Rack Reverse Lunges
800m Run or 2,000 Meter Bike or 1,000m Row
100 Double UndersScoring: Not Scored
Back Squat :
5 Reps @ 50%
5 Reps @ 60%
5 Reps @ 70%
Rest 1-2 Minutes Between Sets.Scoring: Not Scored
For Time:
15-12-9:
Thrusters (95/65)
Strict Pull Ups
[Rest 2 Minutes]
12-9-6:
Thrusters (115/85)
Kipping Pull Ups
[Rest 2 Minutes]
9-6-3:
Thrusters (135/95)
Burpee Pull Ups
*Score = Time it takes to complete the workoutScoring: Not Scored
[Team of 2]
For Time:
100 Synchro AbMat Sit Ups
50 Double Dumbbell Front Squats (50’s/35’s) Partition However
30 Alternating Dumbbell Plank Rows
50 Double Dumbbell Front Squats (50’s/35’s) Partition However
30 Alternating Dumbbell Plank Rows
50 Double Dumbbell Front Squats (50’s/35’s) Partition However
100 Synchro AbMat Sit Ups
*Score = Time it takes athletes’ team to complete the workout.
Time Cap = 30 MinutesScoring: Not Scored