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Personal Trainer & Functional Fitness in Bangkok
Overhead Squats (4X6)
4 Sets: 6 Reps @ 65-70% Rpe 6-7Scoring: Not Scored
For time: 30-20-10:
-Toes to Bar
-Front Rack Reverse Lunges
Directly Into…
3 Rounds:
-60 Double Unders
-30 Overhead Squats
Barbell: 75 / 55 lb
*Time Cap : 30 MinsScoring: Not Scored
For Time :
50 Mountain Climbers
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-UpsScoring: Not Scored
4 Rounds For Reps:
1 Minute Strict Pull Ups
1 Minute Dumbbell Shoulder to Overhead (50's/35's)
1 Minute Lateral Dumbbell Burpees
1 Minute RestScoring: Not Scored
Hang Power Snatch
5 Sets of 3 @ 65-70% of 1RM or RPE 6-7
Time Cap : 15 MinsScoring: Not Scored
[0:00 – 2:00]
1,000/800 Meter Bike
Max Snatches
Rest 1 Minute
[3:00 – 6:00]
1,500/1,200 Meter Bike
Max Snatches
Rest 2 Minutes
[8:00 – 12:00]
2,000/1,500 Meter Bike
Max Snatches
Rest 2 Minutes
[14:00 – 17:00]
1,500 Meter Bike
Max Snatches
Rest 1 Minute
[18:00 – 20:00]
1,000 Meter Bike
Max Snatches
Barbell: (135/95)
*Score = Total Barbell Reps
*1000/800m = 500/400m Row, 400m Run
1500/1200m = 750/600m Row, 600m Run
2000/1500m = 1000/800m Row, 800m RunScoring: Not Scored
4 Sets:
2-5 Strict Weighted Pull-ups
Rest 2 Minutes Between Sets.Scoring: Weight (higher is better)
5 Rounds For Time :
12 Box Jump Overs (30/24)
10 Burpee Pull Ups
*[15min cap]Scoring: Not Scored
Clean and Jerk (5X3)
5 Sets: :
3 Power Cleans + 1 Push Jerk @ 65-70% (RPE 7)Scoring: Not Scored
5 Rounds For Time [30 Minute Cap]:
500/400 Meter Row
30 AbMat Sit-ups
15 Deadlifts (205/145)Scoring: Not Scored
For Time:
800m Run
30 Barbell Front Squats
30 Barbell Bent Over Rows
Rest 1 Min
800m Run
40 Barbell Push Press
30 Barbell Bent Over Rows
Rest 1 Min
800m Run
50 Barbell Thrusters
30 Barbell Bent Over Rows
Time Cap: 30 MinutesScoring: Not Scored
Deadlift (5X5)
5 Sets: 5 Reps @ 60-65%
*6-8 Second EccentricScoring: Not Scored
AMRAP 13:
Buy-In: 1,000 Meter Run
With Time Remaining:
60 Double Unders
10 Dumbbell Hang Snatches (50/35)
60 Double Unders
20 Dumbbell Hang Snatches
60 Double Unders
30 Dumbbell Hang Snatches
…
Add 10 Dumbbell Hang Snatches Each Round
*Score = Rounds + RepsScoring: Not Scored
Every 2:00 for 8:00
Back Squat :
8 Reps @ 65%
5 Reps @ 75%
2 Reps @ 80% x 2 setsScoring: Not Scored
10 AMRAP :
– 10 Power Cleans (135/95)
– 10 Front rack reverse lunges (135/95)
3-4-5-6-7… wall walkScoring: Not Scored
Take 15:00 to Establish a 1RM Bench PressScoring: Not Scored
For Time :
10 DB Bench Press
500/400m Row or 24/18cal Bike or 400m Run
20 DB Bench Press
500/400m Row or 24/18cal Bike or 400m Run
30 DB Bench Press
500/400m Row or 24/18cal Bike or 400m Run
40 DB Bench Press
500/400m Row or 24/18cal Bike or 400m Run
*Double Dumbbell [50/35]
*Time Cap : 20:00Scoring: Not Scored
[TEAMS OF 2]
AMRAP 25:
100 Box Jumps (24"/20")
100 Front Squats (75/55)
100 Dumbbell Snatches (50/35)
On the Minute [Starting at 0:00]:
All Teammates Do 3 Burpees
*Score = Total Rounds + RepsScoring: Not Scored
Unbroken Sets For Load:
15-12-9 Power Snatches
Rest As Needed Between Sets.Scoring: Not Scored