Personal Trainer & Functional Fitness in Bangkok
Heavy Complex:
1 Squat Snatch
1 Low Hang Squat Snatch
1 Overhead SquatScoring: Not Scored
For Time:
40/30 Calorie Row or 30/21 Calorie Bike or 400 Meter Run
20 Squat Snatches (115/85)
40/30 Calorie Row or 30/21 Calorie Bike or 400 Meter RunScoring: Not Scored
AMRAP 16:
Buy-In: 75/50 Calorie Bike or 1,200 Meter Run or 90/65 Calorie Row
Max Rounds in Time Remaining:
15 Box Jump Overs (24"/20")
12 Chest to Bar Pull-ups
9 Double Dumbbell Power Cleans (50's/35's)Scoring: Not Scored
On the 1:30 x 6 Sets:
3 ThrustersScoring: Not Scored
7 Rounds For Time:
200 Meter Run or 250/200 Meter Row or 12/9 Calorie Bike
7 Thrusters (95/65)
7 BurpeesScoring: Not Scored
For Time:
3,000 Meter Bike or 1,500/1,200 Meter Row or 1,200 Meter Run
30 Single Dumbbell Box Step-ups (70/50) (24"/20")
30 Power Cleans (135/95)Scoring: Not Scored
4 Rounds For Time:
800 Meter Bike or 400 Meter Row
16 Toes to Bar
8 Push Jerks (165/115)Scoring: Not Scored
AMRAP 15:
12/9 Calorie Bike or 15/12 Calorie Row or 200 Meter Run
9 Deadlifts (275/185)
12/9 Calorie Bike or 15/12 Calorie Row or 200 Meter Run
9 Strict Handstand Push-upsScoring: Not Scored
AMRAP 6:
30 Double Unders
10 Single Dumbbell Clean and Jerks (50/35)
Rest 2 Minutes
AMRAP 6:
30 Double Unders
10 Single Dumbbell Clean and Jerks (70/50)Scoring: Not Scored
In 15:00 Build to a Heavy ComplexScoring: Not Scored
10-9-8-7-6-5-4-3-2-1:
Power Snatches (75/55)
BurpeesScoring: Not Scored
For Time:
21 Front Squats, 200 Meter Run
21 Pull-ups, 200 Meter Run
18 Front Squats, 200 Meter Run
18 Pull-ups, 200 Meter Run
15 Front Squats, 200 Meter Run
15 Pull-ups, 200 Meter Run
12 Front Squats, 200 Meter Run
12 Pull-ups, 200 Meter Run
9 Front Squats, 200 Meter Run
9 Pull-ups, 200 Meter Run
Barbell: 115/85Scoring: Not Scored