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Personal Trainer & Functional Fitness in Bangkok
4 sets, for quality, of:
A1. 6-8 Push PressesA2. 20 Kettlebell Walking Lunge Steps (2011 tempo)A3. 8-10 Supinated Ring Rows (2111 tempo)
Metcon
3 rounds, each round for time, of:
Run, 400 m
15 Dumbbell Push Press, pick load
15 V-Ups
Scoring: Not Scored
8-10 Front Squats (3011 tempo)
Superset
Strict Pull-Ups x 5-7 reps @ 2111
Rest 60 seconds
Kettlebell Windmills x 5 reps each side
Rest 60 secondsScoring: Not Scored
Metcon
5 rounds for time of:
10 Goblet Squats, pick load
10 Jumping Alternating Lunges
*Heavy Goblet SquatsScoring: Not Scored
6-8 Romanian Deadlifts (3010 tempo)
Superset
Single-Arm Dumbbell Row x 6-8 reps each arm @ 2111
Rest 45 seconds
Double-Under Technique Work x 45-60 seconds
Rest 45 secondsScoring: Not Scored
Metcon
15 Kettlebell Swings, pick load
15 Wall Balls, pick load
5 Single Arm DB Push Press, pick load
5 Single Arm DB Push Press, pick loadScoring: Reps (higher is better)
Time Cap: 12 minutes
4 sets of:
A1. 8-10 Dumbbell Z Presses (2011 tempo)Rest 45 secondsA2. 10 Dumbbell Reverse LungesRest as neededA3. Side Plank Hold on Forearm for 30-60 seconds Rest as needed
Metcon
3 Rounds
Row, 500 m / Run 400 m
10 Dumbbell Thrusters, pick load
10 BurpeesScoring: Time (lower is better)
Deadlift (3011 tempo)
– 4 sets of 6-8 reps
Rest 45 seconds between sets
Superset
Superset with Deadlift (4 rounds)
Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Supine Leg Lowering x 10-15 reps @ 3011
(lower back remains in contact with the floor)
Rest 45 secondsScoring: Not Scored
Metcon
3 rounds for time of:
Row, 500 m / Run 400m
10 Dumbbell Thrusters, pick load
10 BurpeesScoring: Not Scored
Optional Warmup
2x
Suitcase Carry 30m
10 Goblet Squat
10 Push Up
10 Sit Up
5 Inch WormScoring: Not Scored
7 sets, for quality, of:
B1. 2-4 DeadliftsB2. 2-4 Weighted Pull-Ups
3 Rounds for Time:
– 12 Deadlifts @ 85/185 lbs
– 24 Ball Slams
Cashout
3x
10 Box Steps
10 DB Bent Over RowScoring: Not Scored
Kipping Drills
Focused on Lats Pullover – Develop KipScoring: Not Scored
5 Rounds for Time:
– 4 Squat Snatches
– 4 Power Snatches
– 4 Overhead Squats
– 6 Ring Dips
– 18 Box Jumps
Rest 1 minute between each round
Skills
Clean High Pull
30s Practice
30s Rest
x4Scoring: Not Scored
5 sets of:
B1. 3-5 Power Cleans @ 80-90%Rest 1 minuteB2. 5-7 Half Kneeling One Arm Presses @ 80-90% (3111 tempo)Rest as needed
As Many Rounds and Reps as possible in 6 minutes:
– 8 Hang Power Cleans
– 8 Push Presses
– Bodyweight Walking Lunge
Bad Moon Rising
About 4-8 rounds – Banded/10#/25# on the pull ups
Cash Out
5 min
10 Ring Row
10 BurpeesScoring: Not Scored
Within 10 minutes:
Barbell Thruster
– 5 sets of 1-4 reps
Rest as needed
Within 18 minutes:
Front Squat
– 7 sets of 1 rep
Rest as needed
For Time:
– 10 Barbell Thrusters @ 55/135 lbs
– 50 Double-Unders
– 8 Barbell Thrusters @ 55/135 lbs
– 40 Double-Unders
– 6 Barbell Thrusters @ 55/135 lbs
– 30 Double-Unders
– 4 Barbell Thrusters @ 55/135 lbs
– 20 Double-Unders
– 2 Barbell Thrusters @ 55/135 lbs
– 10 Double-Unders
For Distance:
– Assault Bike for 4 minutes
For Distance:
– Row for 4 minutes
Within 10 minutes:
Barbell Thruster
– 5 sets of 1-4 reps
Rest as needed
As Many Rounds and Reps as possible in 20 minutes:
– 1 Rope Climb
– Run 400 meters
– Max Handstand Push-Ups