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Personal Trainer & Functional Fitness in Bangkok
Explosive Power
Coach's SpecialScoring: Not Scored
Snatch
– 7 sets of 3 reps
Rest as needed
As Many Rounds and Reps as possible in 10 minutes:
– 8 Snatch Grip Deadlifts
– 5 Hang Power Snatches
– 2 Overhead Squats
5 minutes interval of sustainable pace with 5 minutes of Rest/Skill Practice.
Aim for Repeatability.
For Distance:
– Row for 5 minutes
Or Bike for 5 minsRest/Practice HS Hold for 5 mins before Starting B.
As Many Rounds and Reps as possible in 5 minutes:
– 5 Pull-Ups
– 10 Push-Ups
– 15 Air Squats
Rest/Practice HS Hold for 5 mins before Starting C.
For Distance:
– Row for 5 minutes
Rest/Practice HS Hold for 5 mins before Starting D.
As Many Rounds and Reps as possible in 5 minutes:
– 5 Pull-Ups
– 10 Push-Ups
– 15 Air Squats
5 minutes interval of sustainable pace with 5 minutes of Rest/Skill Practice.
Aim for Repeatability.
For Distance:
– Row for 5 minutes
Or Bike for 5 minsRest/Practice HS Hold for 5 mins before Starting B.
As Many Rounds and Reps as possible in 5 minutes:
– 5 Pull-Ups
– 10 Push-Ups
– 15 Air Squats
Rest/Practice HS Hold for 5 mins before Starting C.
For Distance:
– Row for 5 minutes
Rest/Practice HS Hold for 5 mins before Starting D.
As Many Rounds and Reps as possible in 5 minutes:
– 5 Pull-Ups
– 10 Push-Ups
– 15 Air Squats
Terriffic Thursday
5 sets, for quality, of:
A1. 5 Back SquatsA2. 5 Strict Pull-Ups
5 Rounds for Time:
– 8 Push Presses
– 8 Front Squats
– 8 Toes to Bars
– Run 200 meters
Single Arm / Double Leg
Single Arm / Double LegScoring: Not Scored
4 sets, for quality, of:
B1. 6 Half Kneeling One Arm PressesB2. 6 Romanian DeadliftsB3. Evil Wheel50 Double Under Buy In
1-2-3-4-5-6-7-8-9-10 Reps for Time:
– Hang Power Clean @ 85/55 lbs
– Burpee
50 Double Under Cash Out
Single Arm / Double Leg
Single Arm / Double LegScoring: Not Scored
4 sets, for quality, of:
B1. 6 Half Kneeling One Arm PressesB2. 6 Romanian DeadliftsB3. Evil Wheel50 Double Under Buy In
1-2-3-4-5-6-7-8-9-10 Reps for Time:
– Hang Power Clean @ 85/55 lbs
– Burpee
50 Double Under Cash Out
For 3 Rounds spend 1 minute on each movement, trying to accumulate as many reps as possible:
– Wall Ball Shots @ 20/14 lbs
– Power Clean @ 75/55 lbs
– Box Jump 20 inches
– Push Press @ 75/55 lbs
– Burpee
Rest 1 minute between each round