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Personal Trainer & Functional Fitness in Bangkok
– The Pistol
https://www.youtube.com/watch?v=q11UwY5gd0AScoring: Not Scored
5 Rounds For Time :
– 250/200 meter Row or 200 meter Run
– 4 Wall Walk or 30" meter Dual DB Carry Walk
– 14 PistolsScoring: Not Scored
On the 1:30 x 4 Rounds(Same weight all sets)
– 12 Barbell Bent-Over Row (RPE 6)Scoring: Not Scored
AMRAP 5:
Candlestick Roll Up
On the Minute [Starting at 0:00]:
9 Deadlifts (185/135)
[Rest 5 Minutes]
AMRAP 5:
Strict Pull-ups
On the Minute [Starting at 0:00]:
9 Front Squats (95/65)
*Score = Sum Total Reps (Candlestick Roll Up + Strict Pull-up Reps)Scoring: Not Scored
On the 1:30 x 4 Rounds(Same weight all sets)
– 12 Barbell Bent-Over Row (RPE 6)Scoring: Not Scored
AMRAP 5:
Candlestick Roll Up
On the Minute [Starting at 0:00]:
9 Deadlifts (185/135)
[Rest 5 Minutes]
AMRAP 5:
Strict Pull-ups
On the Minute [Starting at 0:00]:
9 Front Squats (95/65)
*Score = Sum Total Reps (Candlestick Roll Up + Strict Pull-up Reps)Scoring: Not Scored
On the 2:00 Mins x 5 Sets :
Build to Heavy Double (Not Touch & Go)
– SnatchScoring: Not Scored
3 Rounds For Time:
500 m Row or 400m Run or 1,000m Bike
12 Overhead Squats (95/65)
21 Toes to Bar
*Score = Time it takes to complete the workoutScoring: Not Scored
On the 2 Mins x 5 Rounds :
3 Deadlift + 2 Hang Power Clean + 1 Push Jerk
*Score = Heaviest LoadScoring: Not Scored
For Time:
5 Rounds:
12 Deadlifts (115/85)
12 Bar-Facing Burpees
Directly Into…
5 Rounds:
9 Hang Power Cleans (115/85)
9 Box Jumps
Directly Into…
5 Rounds:
6 Push Jerks (115/85)
6 Burpee Box Jumps
*Score = Time it takes to complete the workout
[30 Minute Time Cap]Scoring: Not Scored
4 Rounds for Time :
200 meter Run
6 Man Makers (50's/35's)
200 meter Run
12 Devil Presses (50's/35's)Scoring: Not Scored
-The Strict Handstand Push-Up
https://www.youtube.com/watch?v=0wDEO6shVjcScoring: Not Scored
4 Rounds for Time
6 Turkish Get-Ups (3 each arm)
12 Kettlebell Windmill
3 Rounds(90m.) Single Arm Kettlebell Overhead CarryScoring: Not Scored
Max Cal Bike or RowScoring: Not Scored
5 Rounds:
1 Minute Max Calorie Row / Bike
1 Minute Max Hollow Body Rocks
1 Minute Max Kettlebell Swings
1 Minute of Rest
[Kilos = (24/16)]
*Score = Sum Total Reps
*Athletes will enter Total Reps for all 5 RoundsScoring: Not Scored
Every 3:00, 5 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 70%
Set 4: 5 Reps @ 75%
Set 5: 4 Reps @ 80%
*Complete a 3 sec Pause on the first rep of each setScoring: Not Scored
On the Minute For Max Rounds:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
*Score = Rounds + RepsScoring: Not Scored
BENCH PRESS
For Load:
5-5-5-5-5
*Increase the load across each setScoring: Not Scored
10 Rounds For Time [25 Minute Cap]:
30 Jumping Lunges
20 AbMat Sit-ups
10 Hand Release Push-upsScoring: Not Scored