js_composer domain was triggered too early. This is usually an indicator for some code in the plugin or theme running too early. Translations should be loaded at the init action or later. Please see Debugging in WordPress for more information. (This message was added in version 6.7.0.) in /var/www/wp-includes/functions.php on line 6121
Personal Trainer & Functional Fitness in Bangkok
For Max Load: [10 Min Cap]
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
*Score = Heaviest LoadScoring: Not Scored
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 155/105
*Score = Time it takes to complete the workoutScoring: Not Scored
1 Sumo Deadlift High-Pull (75/55)
2 Deadlift (75/55)
3 Push Presses (75/55)
4 Power Cleans (75/55)
5 Power Snatches (75/55)
6 Kettlebell Swings (24/16)
7 Pull-Ups
8 TTB
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 Plate)Scoring: Not Scored
Thruster for load:
#1: 3 repsScoring: Not Scored
27-21-15-9:
Row Calories
Thrusters (95/65)
Time Cap: 14 Minutes Scoring: Not Scored
For Max Load: Barbell Complex [10 Mins Cap]
1 Hang Power Snatch
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch
Score: Heaviest Load CompletedScoring: Not Scored
12-9-6:
Power Snatch (95/65)
Burpee Pull-Ups
21-15-9:
Power Snatch (75/55)
Chest to Bar Pull-upsScoring: Not Scored
Sled Push
In 12:00 Build to a Heavy Sled PushScoring: Not Scored
Emom 20 :
Min 1 – Cal Row
Min 2 – AbMat Sit Ups
Score = Lowest Row + Lowest Sit Up RoundScoring: Not Scored
For Max Load: Barbell Complex [10 Mins Cap]
1 Hang Power Snatch
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch
Score: Heaviest Load CompletedScoring: Not Scored
[On the 0:00]
12-9-6:
Power Snatch (95/65)
Burpee Pull-Ups
[On the 10:00]
21-15-9:
Power Snatch (75/55)
Chest to Bar Pull-upsScoring: Not Scored
For Time:
50 Dumbbell Lunges
30 Handstand Push-ups/ Push-ups
40 Barbell Front Rack Lunges (95/65)
20 Deficit Handstand Push-ups/ Dumbbell Push Press
30 Barbell Overhead Lunges (95/65)
10 Strict Handstand Push-ups/ Dumbbell Strict Press
Dumbbells: (50's/35's)
Time Cap: 18 MinutesScoring: Not Scored
Front Squat (Build to 1RM)Scoring: Not Scored
[On the 0:00]
For Time:
45 Front Squats (135/95)
On the Minute:
5 Bar-Facing Burpees
[On the 10:00]
For Time:
1 Mile Run
[On the 20:00]
For Time:
45 Burpee Box Jump Overs (24"/20")
On the Minute:
5 Toes to BarScoring: Not Scored
On the 3 mins x 3 sets
– Deadlift 10
– Bench Press 10Scoring: Not Scored
10-9-8-7-6-5-4-3-2-1 Reps, For Time
Deadlift (225/185)
Bench Press (bodyweight)
Clean (115/95)
TIME CAP : 30 MINS CAPScoring: Not Scored
Strict Press (On the 2:30 x 6 Sets) :
5 Strict Press (58-68%)
*Percentage Based Off 1RM Strict PressScoring: Not Scored
[TEAMS OF 2]
AMRAP 20:
3 Handstand Push-ups
6 Power Snatches (75/55)
9 Box Jumps (24"/20")
* Change Partners After Full Rounds
*Score = Total Rounds + RepsScoring: Not Scored