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Personal Trainer & Functional Fitness in Bangkok
3 Rounds:
10 Strict Handstand Push-ups
10 Dumbbell Hang Power Cleans
50 Double Unders
[After 3 Rounds, Rest 1 Minute]
3 Rounds:
10 Kipping Handstand Push-ups
10 Dumbbell Shoulder to Overhead
50 Double Unders
Dumbbells: (50's/35's)
KILOS: 22.5's/15's
Time Cap: 15 MinutesScoring: Not Scored
Snatch Complex
For Max Load: [10:00]
1 Power Snatch
2 Squat Snatches
3 Overhead SquatsScoring: Not Scored
For Time:
75 Power Snatches (75/55)
Rest 2 Minutes
5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)
Time Cap: 25 MinutesScoring: Not Scored
[TEAMS OF 2]
For Time:
Buy-In: 160 Cal Row or 120 Cal Bike
Into…
90 Deadlifts (315/205)
90 Handstand Push-ups or Box Pike Push-ups
Partition 90's However You'd Like
Time Cap: 30 MinutesScoring: Not Scored
Front Squat for load:
#1: 1 rep
[15:00]Scoring: Not Scored
For Time:
21 Pull-ups
42 Double Unders
21 Thrusters (95/65)
18 Chest to Bar Pull-ups
36 Double Unders
18 Thrusters (115/75)
15 Bar Muscle-ups or Burpee Pull-Ups
30 Double Unders
15 Thrusters (135/85)
Time Cap: 12 MinutesScoring: Not Scored
Double UnderScoring: Not Scored
5 Rounds For Time:
10 Dumbbell Bench Press
200' Farmers Carry
400 Meter Run
Dumbbells: 70's/50's
Time Cap: 25 MinutesScoring: Not Scored
Build to Heavy Single (1 RM) : Clean & JerkScoring: Not Scored
10-9-8-7-6-5-4-3-2-1:
Chest to Bar Pull-Ups
Clean & Jerks (Bodyweight)
Time Cap: 20 MinutesScoring: Not Scored
On the 2:00 x 6 Sets : Overhead Squat
Build to Heavy 10-8-6-4-4-4Scoring: Not Scored
AMRAP 2-2-2-3:
15/12 Cal Row or 12/9 Cal Bike or 200 m Run
9 Burpee Box Jump Overs (24"/20")
Max Toes to Bar
Rest 1 Minute Between RoundsScoring: Not Scored
Build to Heavy Complex:
1 Snatch Pull
1 Snatch High Pull
1 Hang Power Snatch
Time Cap : 12 minutesScoring: Not Scored
10 Rounds For Time:
3 Power Snatches (135/95)
15 Wall Balls (20/14)
Time Cap: 18 MinutesScoring: Not Scored
100 sec Dead Hang or Max Dead HangScoring: Not Scored
AMRAP 18:
20 Russian Kettlebell Swings (24kg/16kg)
200 Meter Single Kettlebell Farmers Carry (Same)
400 Meter Row or 200 Meter Run or 24/18 Cal BikeScoring: Not Scored
Deadlift for load: [12:00]
#1: 3 repsScoring: Not Scored
For Time:
1,000 Meter Run
8 Pull Up Complex (3 Strict Pull-Ups + 3 Knee Raises)
60 Burpees
40 Toes to Bar
20 Deadlifts (315/205)
Time Cap: 20 MinutesScoring: Not Scored