499

Wednesday 240911

[ 압구정 ]

For time of :

21 - 18 - 15 - 12 - 9 - 6 - 3

Toes to bar
Box Jump ( 24/20 )
Wall Ball Shot ( 20/14 )

A : 무게 자유
B : Knee raise, Step up
C : 상담

[ 잠실 ]

For time of :

80 Row
70 Walking Lunge
60 Sit up
50 Wall Ball Shot ( 20/14 )
40 Toes to bar
30 Hand stand Push up
20 Kettlebell Swing ( 32/24 )

A : 무게 자유, Mat Assist
B : Knee raise, Push up
C : 상담

[ 수원 ]

AMRAP : 15 MIN

10 Toes to bar
10 Dumbbell Snatch ( 50/35 )
10 Weighted Box Step up ( 24/20 )

A : 무게 자유
B : Knee raise
C : 상담

498

Tuesday 240910

[ 수원 ]

8 Sets : ( 1 set every 3 minutes )

7 Hang Power Clean ( 115/75 )
6 Front Squat
5 Shoulder to Overhead
24 Double Under

A : 무게 자유
B : x2 Single under
C : 상담

[ 압구정 ]

"Abbate"

For time of :

800 Run
18 Clean and Jerk ( 155/105 )
400 Run
18 Clean and Jerk
800 Run

A : ( 115/75 )
B : 무게 자유
C : 상담

Compare to 230415

[ 잠실 ]

AMRAP : 12 MIN

50 Hang Power Snatch (95/65)
50 Burpee over the barbell
50 Double under
50 Thruster

A : ( 75/45 )
B : 무게 자유
C : x2 Single under

@painstorms

497

Monday 240909

[ 잠실 ]

1.

Back Squat

5 - 5 - 5 - 5 - 5

2.

For time of :

30 Muscle up

Every time you break,
perform 10 box jumps ( 24/20 )

A : 70 Chest to bar or Pull up
B : 70 Band Pull up
C : 상담

TIME CAP : 8 MIN

[ 수원 ]

4 Rounds for time of :

10 One Leg Squat
20 Pull up
30 Push up
400 Run

A : 20 Jumping Lunge
B : Assist Pull up
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

6 Pull up
6 Clap Push up
12 Sit up
12 Jump Squat

A : No Clap
B : Band Assist
C : No Jump

@painstorms

496

Saturday 240907

[ 압구정 ]

"Jerry"

For time of :

1600 Run
2000/1600 Row
1600 Run

A : 1200, 1500/1200, 1200
B : 800, 1200/800, 800
C : 귀가

Compare to 160611

[ 잠실 ]

For time of :

5km Run

Scale : 3km

[ 수원 ]

AMRAP : 15 MIN

250 Row
10 Bench Press ( 135/75 )

A : 무게 자유
B : 15 Push up
C : 상담

495

Friday 240906

[ 수원 ]

Team of 2

I go, You go

AMRAP : 15 MIN

5 Wall Ball Shot ( 20/14 )
3 Burpee over the barbell
1 Clean ( 205/135 )

A : 클린 무게 자유
B : 둘 다 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 15 mimutes :

5 Strict Pull up
10 Deadlift ( 135/95 )
15 Wall Ball Shot ( 20/14 )

A : 둘 중 하나 무게 자유
B : 둘 다 자유
C : 상담

[ 잠실 ]

For time of :

75 Hang Power Clean ( 135/95 )

Each time you break perform 20 Jumping Lunge

A : ( 115/75 )
B : ( 75/45 ) 이상
C : 무게 자유

@painstorms

494

Tursday 240905

[ 잠실 ]

4 Rounds for time of :

20 Toes to bar
60 Double under
20 Wall Ball Shot ( 20/14 )

A : 무게 자유
B : Knee raise
C : x2 Single under

TIME CAP : 15 MIN

[ 압구정 ]

For time of :

5 Rounds

20 Double Under
10 Box Jump ( 24/20 )

Then, 5 Rounds

20 Double Under
10 Burpee

Then, 5 Rounds

20 Double Under
10 Burpee Box Jump

A : x2 Single
B : Step up
C : 상담

Compare to 231107

[ 수원 ]

AMRAP : 15 MIN

20 Dumbbell Snatch ( 50/35 )
15 Sit up
10 Box Jump ( 24/20 )
*Step down from the box.

A : 무게 자유
B : Step up
C : 상담

@painstorms

493

Wednesday 240904

[ 압구정 ]

Max rounds in 3 minute of :

3 Squat Clean ( 115/75 )
6 Push up

Rest 1 minute

Repeat for a total of 5 cycles

A : ( 95/65 )
B : 무게 자유
C : Hang

Compare to 230110

[ 잠실 ]

AMRAP : 20 MIN

3 Wall Walk
6 Thruster ( 155/105 )
18 Burpee over the barbell

A : Half Wall Walk, ( 115/75 )
B : 6 Inchworm Push up, ( 75/45 )
C : 상담

[ 수원 ]

17.5

10 Rounds for time of :

9 Thruster ( 95/65 )
35 Double under

Time Cap : 20 MIN

A : ( 75/55 )
B : 무게 자유, x2 Single under
C : 상담

492

Tuesday 240903

[ 수원 ]

10 Rounds for time of :

200 Run
3 Bar Muscle up

Time Cap : 20 MIN

A : Band BMU or 6 Toes to bar
B : 6 Knee raise
C : 상담

[ 압구정 ]

"Helena"

3 Rounds for time of :

400 Run
12 Bar Muscle up
21 Dumbbell Snatch ( 50/35 )

TIME CAP : 20 MIN

A : 6 Bar Muscle up
B : Toes to bar
C : Knee raise

Compare to 230912

[ 잠실 ]

Team of 2

For time of :

1000 Row
90 Pull up

1000 Row
60 Chest to bar

1000 Row
30 Ring Muscle up

A : 30 Chest to bar or All Pull up
B : Band Pull up
C : Jumping Pull up

@painstorms


491

Monday 240902

[ 잠실 ]

For time of :

10 Deadlift ( 185/115 ), 3 Push up
9 Deadlift, 6 Push up
.
.
.
2 Deadlift, 27 Push up
1 Deadlift, 30 Push up

A : ( 135/95 )이상
B : ( 75/45 )이상, 2.4.6.8••• Push up
C : 상담

[ 압구정 ]

1.

Hang Squat Clean

2 - 2 - 2 - 2 - 2

2.

"Annie"

For time of :

50 - 40 - 30 - 20 - 10

Double under
Sit up

Scale : x2 Single or 1/2 Double

TIME CAP : 10 MIN

Compare to 230731

[ 수원 ]

1.

Front Squat

5 - 5 - 5 - 5 - 5

2.

AMRAP : 7 MIN

15 Push up
20 Squat

@painstorms

490

Saturday 240831

[ 압구정 ]

"Rankel"

As many rounds as possible 20 minutes :

6 Deadlift ( 225/155 )
7 Burpee Pull up
10 Kettlebell Swing ( 32/24 )
200 Run

Scale : 무게 자유

[ 잠실 ]

AMRAP : 14 MIN

4 Strict Pull up
8 Box Jump step down ( 30/24 )
12 Sit up

A : Band Assist, ( 24/20 )
B : 높이 자유
C : Jumping Pull up

[ 수원 ]

AMRAP : 13 MIN

1 - 2 - 3 • • •
Deadlift ( 255/175 )
2 - 4 - 6 • • •
Pull up

A : ( 185/125 )
B : ( 135/95 ), Assist Pull up
C : 상담

489

Friday 240830

[ 수원 ]

For time of :

40 Shoulder to Overhead ( 95/65 )
80 Double under

30 Shoulder to Overhead ( 115/75 )
60 Double under

20 Shoulder to Overhead ( 135/85 )
40 Double under

10 Shoulder to Overhead ( 155/95 )
20 Double under

A : 무게 자유
B : x2 Single under
C : 상담

[ 압구정 ]

For time of :

1500/1200 Row
50 Wall Ball Shot ( 20/14 )

1000/800 Row
50 Wall Ball Shot

500/400 Row
50 Wall Ball Shot

Scale : 무게 자유

[ 잠실 ]

10 Rounds for time of :

3 Power Clean ( 95/65 )
3 Burpee over the Barbell
3 Push Jerk
3 Burpee over the Barbell

A : ( 75/45 )
B : 무게 자유
C : 상담

TIME CAP : 12 MIN

@painstorms

488

Thursday 240829

[ 잠실 ]

Team of 2

For time of :

400 Double under
200 Wall Ball Shot ( 20/14 )
150 Toes to Bar
100 Handstand Push up
50 Bar Muscle up

TIME CAP : 35 MIN

A : 무게 자유, Mat Assist, Chest to bar or Pull up
B : x2 Single under, Knee raise, Push up, Band Pull up
C : 상담

[ 압구정 ]

For time of :

1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

Clean ( 155/105 )

Each rounds begin 10 Pull ups

TIME CAP : 15 MIN

A : ( 135/95 )
B : 무게 자유
C : 상담

Compare to 240424

[ 수원 ]

AMRAP : 20 MIN

50 DB Box Step up ( 50/35 ) ( 24/20 )
50 DB Front Lunge
200 DB Famers Carry

Scale : 무게 자유

@painstorms

487

Wednesday 240828

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Push up
10 Box Jump ( 24/20 )
10 Dumbbell One leg Deadlift ( 50/35 )
#5개씩

A : 무게 자유
B : Step up
C : 상담

[ 잠실 ]

"Dumbbell Chipper"

2 Rounds for time of :

40 DB Overhead Lunge ( 50/35 )
30 DB Snatch
20 DB Overhead Squat
10 DB Turkish Get up

B : 무게 자유
C : Goblet Squat

TIME CAP : 20 MIN

[ 수원 ]

For time of :

1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

Power Snatch ( 95/65 )

Each rounds begin with 10 Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

486

Tuesday 240827

[ 수원 ]

Team of 2

AMRAP : 21 MIN

30 Row ( Cal )
20 Burpee over the rower
10 Power Clean ( 155/105 )

Scale : 무게 자유

[ 압구정 ]

As many rounds as possible 20 minutes :

200 Run
21 Squat
12 Shoulder to overhead ( 115/75 )

A : ( 95/65 )
B : 무게 자유
C : 상담

[ 잠실 ]
​
5 Rounds

3 minutes of :
​
10 Front Squat ( 185/125 )
10 Box Jump ( 30/24 )
Row for max Calories

Rest 3 Minutes
​
A : ( 135/95 )이상, ( 24/20 )
B : 무게 자유, 높이 자유
C : 상담

@painstorms

485

Monday 240826

[ 잠실 ]

"Heavy Helen"

3 Rounds for time of :

400 Run
21 Kettlebell Swing ( 32/24)
12 Chest to bar

A : "Helen" ( 24/16 ), Pull up
B : 무게 자유, Band Assist
C : 상담

[ 수원 ]

AMRAP : 12 MIN

20 Sit up
16 Kettlebell Swing ( 24/16 )
12 Strict Push up

A : 무게자유, Mat Strict
B : Hand raise push up
C : 상담

[ 압구정 ]

As many rounds as possible 18 minutes :

10 Burpee
15 Sit up
10 Toes to bar
15 Back Extension

Scale : Knee raise

Compare to 230710

@painstorms