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Personal Trainer & Functional Fitness in Bangkok
Hang Power Snatch for load:
#1: 1 rep
*Time Cap : 12 MinutesScoring: Not Scored
AMRAP 8:
10 Thrusters (95/65)
10 Bar Facing Burpees
10 Power Cleans (95/65)
10 Bar Facing Burpees
10 Hang Power Snatches (95/65)
10 Bar Facing Burpees
*Score = Rounds + RepsScoring: Not Scored
For Time:
30 Power Snatches (95/65)
200 Double Unders
1 Mile Run
Time Cap: 20 MinutesScoring: Not Scored
15 Double Dumbbell Sumo Deadlifts
30' Double Dumbbell Overhead Carry
15 Double Dumbbell Prone Rows
30' Double Dumbbell Overhead CarryScoring: Not Scored
3 Rounds x AMRAP 5:
3 Box Jumps (24/20)
6/6 Dumbbell Snatches (50/35)
9 Hand Release Push-ups
Rest 2 Minutes Between RoundsScoring: Not Scored
3 Giant Sets:
20 Kneeling Arnold Press with Band Row (10 Each Side)
15 Weighted Hollow Rocks
10 Strict Pull-ups
https://www.youtube.com/watch?v=Z4UwWZ7ipkEScoring: Not Scored
1.1 Hand Stand Hold
1.2 Hand Stand Hold 20 sec x 3 sets
Scoring: Not Scored
AMRAP 4:
400 Meter Row
21 Overhead Squats
Max Handstand Push-ups
Rest 4 Minutes
AMRAP 4:
400 Meter Row
18 Overhead Squats
Max Handstand Push-ups
Rest 4 Minutes
AMRAP 4:
400 Meter Row
15 Overhead Squats
Max Handstand Push-ups
Rest 4 Minutes
AMRAP 4:
400 Meter Row
12 Overhead Squats
Max Handstand Push-ups
Barbell: (115/85)Scoring: Not Scored
Deadlift for load:
#1: 5 reps
Time Cap : 10 MintuesScoring: Not Scored
AMRAP 15:
5 Deadlift (225/155)
10 Toes to Bar
15 Bar-Facing BurpeesScoring: Not Scored
Hang Power Clean for load:
#1: 1 rep
Time Cap : 12 Minutes Scoring: Not Scored
3 Rounds For Time:
50 Single Leg Squats
7 Strict Chest to Bar Pull-Ups
10 Hang Power Cleans (135/95)
Time Cap : 18 MinutesScoring: Not Scored
Push Jerk for load:
#1: 1 rep
Time Cap: 10 MintutesScoring: Not Scored
4 Rounds For Time:
400 Meter Run
7 Strict Pull Ups
7 Push Jerks (185/135)
Time Cap: 20 MinutesScoring: Not Scored
4 Rounds For Time:
400 Meter Run
5 Rope Pull Ups
7 Push Jerks (135/95)
Time Cap: 20 Minutes
Scoring: Not Scored
1-2-3-4-5-6-7-8-9-10 reps for time of:
•Dumbbell squats
•Bar-facing burpees
Rx:
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells
Time cap: 12 minutesScoring: Not Scored
3 Sets, Not for Time :
30' Bear Crawl
30' Reverse Bear CrawlScoring: Not Scored
5 Rounds For Time:
30 Sit-ups
10 Bench Press (135/95)
15/12 Cal Row or 12/9 Cal Bike or 200 Meter Run
10 Strict Pull-ups
Time Cap: 25 MinutesScoring: Not Scored
For Quality, 3 Sets:
:20 Seconds L-Sit
:30 Seconds Glute Bridge Hold
:40 Seconds Tempo Air SQ (5-0-5)Scoring: Not Scored