Personal Trainer & Functional Fitness in Bangkok
5 sets, for quality, of:
A1. 3-5 Power CleansA2. 10 Barbell Rollouts
– 5 Power Cleans
– 10 Push-Ups
– 15 Deadlifts
– Front Plank for 30 seconds
4 sets, for quality, of:
A1. 10 Single Kettlebell Bent-Over RowsA2. 20 Kettlebell SwingsA3. 30 Med Ball Russian Twists
– 3 Pull-Ups
– 6 Push-Ups
– 9 Air Squats
3 sets, for quality, of:
A1. Half Kneeling One Arm PressesA2. Goblet SquatsA3. Hollow Body Rocks
– 18 Dumbbell Snatches
– 12 Burpees
– 15 AbMat Sit-Ups
– 20 Double-Unders
W/U : 3 Rounds of
10 High Knees,
10 Jumping Jacks,
10 Push -ups,
10 Squats
15 AMRAP :
5 Burpees,
10 Squats,
5 Burpees,
10 Sit – ups,
5 Burpees,
10 Lunge – steps
CASH – OUT : 4 Rounds of
25/25 Bicycle Crunches,
25/25 Up – down Side PlanksScoring: Not Scored
W/U :
3 Rounds of :
8 Glute Bridges,
20 High Knees,
8 Squats,
20 Butt Kicks
15 AMRAP :
20 Hand Release Push – ups,
10 Hollow Rocks,
10 Backpack Swings,
20 Climbers
12 AMRAP :
10 Backpack Squats,
20 Backpack Russian Twists,
10 Backpack Push Presses
10 AMRAP :
5 Backpack Thrusters,
10 Backpack Sit – ups,
5/5 Backpack OH Lunge – steps,
10 Jump SquatsScoring: Not Scored
W/U : 60s Jumping Jacks, Then…
4 Rounds of :
5/5 Spiderman + Reach, [Video](https://youtu.be/tGxCop_0yRQ)
10 Push – ups,
5 Inch Worms,
10 Squats
20 AMRAP :
20 Burpees,
8 Push – ups,
20 Sit – ups,
20 Squats,
30s Plank,
5/5 Lunge – steps
CASH – OUT : 30s On/Off x 5
Rotation Planks,
Up – down PlanksScoring: Not Scored
W/U : 60 – 50 – 40 – 30 – 20 – 10
Seconds Jumping Jacks,
Seconds Sit – ups,
Seconds Squats,
Seconds Push – ups
15 AMRAP :
3 Push – ups,
3 Reverse Burpees,
3 Hollow Rocks,
6 Push – ups,
6 Reverse Burpees,
6 Hollow Rocks
…
Add (3) Reps Per Round (3) (6) (9) (12) (15) (18) (21)
CASH – OUT : 5 Rounds of
10 Walking Inch Worms,
10 Glute BridgesScoring: Not Scored
W/U :
3 Rounds of :
8/8 Single Leg Glute Bridges, [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)
8 Straight Leg Sit – ups,
8 Glute Bridges, [Video](https://youtu.be/iRImeYTD2jU)
8 Glute Bridge Walkouts, [Video](https://youtu.be/gp4VBp8_WSY)
8 Squats,
8 V – ups [Video](https://youtu.be/x2aHxUQrljI)
TABATA :
Squats,
Hollow Hold,
Glute Bridges,
V – upsScoring: Not Scored
W/U :
8 Rounds of :
20s Spiderman + Reach, [Video](https://youtu.be/tGxCop_0yRQ)
10s Push – ups
Then…
8 Rounds of :
20s Inch Worms,
10s Squats
12 AMRAP :
10 Burpees,
30 Moutian Climbers
CASH – OUT : 5 Rounds of
30s Hollow Rocks,
30s Superman PoseScoring: Not Scored
For Time:
50 BackPack Squat Cleans
50 Over BackPack and Back Hops
50 Hand Release Push-ups
50 Over BackPack and Back Hops
50 BackPack Squat CleansScoring: Not Scored