Personal Trainer & Functional Fitness in Bangkok
AMRAP 20:
20 Backpack/Double Dumbbell Romanian Deadlift
20 Alternating Waterbottle/Single Dumbbell Snatches (10 Each)
20 Backpack/Single Dumbbell Step Back Lunges
20 Backpack Push Press / Single Arm Dumbbell Push Press (10 Each)
https://www.youtube.com/watch?v=N2K9nxSI17MScoring: Not Scored
3 Rounds:
30 Air Squats
30 Sit-ups
Directly Into…
3 Rounds:
30 Air Squats
30 Single Arm Backpack/Dumbbell Rows (15 Each Side)
https://www.youtube.com/watch?v=4JO21fCLkLcScoring: Not Scored
On the 1 Min x 5 Rounds
– 20 Legs Jump with Knee Slap
– 20sec Deep Squat Hold
5 Rounds x AMRAP 3:
– 50 Double Unders / Jumping Jacks
– 21 Lateral Burpees over Backpack/Waterbottle
– Max Backpack / Dumbbell Dumbbell Power Cleans
Rest 3 Minutes Between Rounds
https://www.youtube.com/watch?v=wklr6J-8bYMScoring: Not Scored
STRENGTH : 3 EMOM x 4
12/12 Spite Squats,
12/12 Side Lunges
METCON : 10 Rounds For Time
100 Hundreds,
20 Backpack Overhead Lunges
https://www.youtube.com/watch?v=EMypu-7oGOEScoring: Not Scored
For Time:
Run a 5k
When all else fails, just get outside (or on the treadmill) and run!Scoring: Not Scored
AMRAP 20:
40 Air Squats
20 Push-ups
10 Reverse Burpees
*Every 2 Minutes (Starting at 0): 40 Lateral Line HopsScoring: Not Scored
20min AMRAP:
5 Handstand Push-ups
10 Pistol SquatsScoring: Not Scored
4 rounds for time: (Time Cap 30min)
20 High Knees (10 per leg),
20 Jumping Jacks
20 High Knees (10 per leg)
20 Jumping Jacks
20 Squat Jumps
15 Burpees
15 Glute Bridges
10 Side Lunges -5L/5R alternating-
15 Up Downs with Shoulder Tap (tap each shoulder once when in plank)Scoring: Not Scored
8 Rounds for Time:
10 Push-ups
10 Air Squats
10 Burpees
10 Air SquatsScoring: Not Scored
Perform as many reps in 7 minutes of:
– Burpee to Target 6 inches for reps