71

Friday 260306

[ 잠실 ]

For time of :

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

DB Snatch, alternating ( 50/35 )
Push up
Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Burpee
10 Kettlebell Swing ( 24/16 )
15 Squat

Scale : 무게 자유

[ 수원 ]

26.2

[ 아차산 ]

AMRAP : 16 MIN

4 Pull up
8 Front Squat ( 135/95 )
12 Burpee over the barbell

A : ( 95/65 ) 이상
B : Band Assist, 무게 자유
C : 상담

@painstorms

70

Thursday 260305

[ 압구정 ]

As many rounds as possible in 16 minutes :

8 Power Clean ( 95/65 )
10 Push up
12 One Leg Squat, Alternating

A : 무게 자유
B : Jumping Lunge
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

30 Double under
20 Squat
10/9 Row
3 x [ 1 Wall Walk + 1 Wall Facing HSPU ]

A : Wall Walk
B : Half Wall Walk
C : Single under, 6 Inchworm Push up

[ 아차산 ]

Team of 2

E4MOM x 7

1 : Row
2 : Farmers Carry ( 24x2/16x2 )
3 : Assult Bike
4 : Run
5 : Weighted Walking Lunge ( 20/10 )
6 : Bike
7 : Ski

Rest 30 Sec

C : 상담

[ 수원 ]

Team of 2

For time of :

1 : 5000m Row
2 : 400m Run

Scale : 상담

69

Wednesday 260304

[ 아차산 ]

AMRAP : 15 MIN

10 Single Arm Devil Press ( 50/35 )
10 Toes to bar
10 Sit up

A : ( 35/25 ) 이상
B : 무게 자유, Knee raise
C : 상담

[ 압구정 ]

Team of 2

3 Rounds for time of :

1500/1200 Row
100 V up

Scale : 상담

[ 잠실 ]

Team of 2 ( I go you go )

AMRAP : 12 MIN

9 Deadlift ( 95/65 )
7 Hang Power Clean
5 Push Jerk
3 Burpee over the barbell

A : ( 75/45 )
B : 무게 자유
C : 상담

[ 수원 ]

For time of :

15 - 12 - 9 - 6 - 3

Deadlift ( 275/185 )
Burpee Pull up

A : ( 225/155 )
B : ( 155 ↑/105 ↑ ), Box Pull up
C : 상담

68

Tuesday 260303

[ 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 ]

As many rounds as possible in 15 minutes :

50 Double under
10 Single Devil Press ( 50/35 )

A : 무게 자유
B : 100 Single
C : 상담

[ 아차산 ]

5 Rounds for time of :

10 Power Clean ( 115/75 )
10 Push up
50 Double under

B : ( 75/55 ) 이상, 20 DU
C : 상담

TIME CAP : 15 MIN

[ 잠실 ]

10 Rounds for time of :

3 Muscle up
10 Burpee
15 Sit up

TIME CAP : 20 MIN

A : 3 Bar Muscle up
B : 5 Chest to bar or 5 Pull up
C : 5 Band Pull up or 5 Jumping Pull up

@painstorms

67

Monday 260302

[ 잠실 ]

16:00 ~ 19:00 오픈짐

[ 압구정 ]

12:00 ~ 15:00 오픈짐

[ 아차산 ]

10:00 ~ 13:00 오픈짐

[ 수원 ]

14:00 ~ 16:00 오픈짐

@painstorms

66

Saturday 260228

[ OPEN GYM ]

12:00 ~ 15:00
압구정

10:00 ~ 13:00
잠 실

10:00 ~ 13:00
아차산

11:00 ~ 13:00
수 원

65

Friday 260227

26.1

For time of :

20 Wall Ball Shot ( 20/14 )
18 Box Jump over ( 24/20 )

30 Wall Ball Shot
18 Box Jump over

40 Wall Ball Shot
18 Medicind Ball Box Step over

66 Wall Ball Shot

18 Medicind Ball Box Step over
40 Wall Ball Shot

18 Box Jump over
30 Wall Ball Shot

18 Box Jump over
20 Wall Ball Shot

TIME CAP : 12 MIN

64

Thursday 260226

[ 수원 ]

For time of :

25 Sit up
25 Squat
200 Run

50 Sit up
50 Squat
400 Run

75 Sit up
75 Squat
800 Run

Scale : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

6 RH Dumbbell Push Jerk ( 50/35 )
4 Burpee over the Dumbbell
6 LH Dumbbell Push Jerk
4 Burpee over the Dumbbell
30 Crossover

A : 무게 자유
B : 60 Single
C : 상담

Compare to 240726

[ 잠실 ]

1.

Front Squat

3 - 3 - 3 - 3 - 3

2.

5 Rounds for time of :

5 Front Squat ( 95/65 )
3 Power Clean
5 Push Jerk
3 Power Clean
5 Thruster

TIME CAP : 8 MIN

A : ( 75/45 )
B : ( 55/35 )
C : 무게자유

[ 아차산 ]

5 Rounds for time of :

90 Double under
45 Squat
15 Toes to bar

B : 30 DU. Knee raise
C : 상담

TIME CAP : 15 MIN

@painstorms

63

Wednesday 260225

[ 잠실 ]

For time of :

5 Rope Climb
3km Run
5 Rope Climb

A : 30 Toes to bar
B : 30 Knee raise
C : 2km

[ 압구정 ]

4 Rounds for time of :

400 Run
15 Pendlay Row ( 135/95 )
30 Sit up

Scale : 무게 자유

[ 아차산 ]

Team of 2

AMRAP : 8 MIN

50/40 Row
20 Sled Push up ( 152/102 ) ( 30ft )

Rest 1 MIN

AMRAP : 8 MIN

50/40 Bike
40 Wall Ball Shot ( 14/10 )

Rest 1 MIN

AMRAP : 8 MIN

50/40 Row
20 Weighted Walking Lunge ( 20/10 ) ( 30ft )

Rest 1 MIN

AMRAP : 8 MIN

40/30 Assult Bike
20 Shuttle Run ( 60ft )

Scale : 상담

[ 수원 ]

Team of 2

AMRAP : 20 MIN

36/28 Row ( Cal )
30 Wall Ball Shot ( 20/14 )
24 Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

@painstorms

62

Tuesday 260224

[ 압구정 ]

"The Chief 4"

5 Rounds

Max Rounds in 3 minutes of :

3 Double Dumbbell Snatch ( 50/35 )
6 Push up
9 Squat

Rest 1 Minutes

Scale : 무게 자유

Compare to 250811

[ 아차산 ]

"16.5"

For time of :

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

Thruster ( 95/65 )
Bar Facing Burpee

A : ( 75/45 )
B : 무게 자유
C : 상담

TIME CAP : 18 MIN

[ 수원 ]

E4OM x 5

75 Double under
10 Unbroken Clean and Jerk ( 95/65 )

A : 무게 자유
B : 150 Single, 7 C&J
C : 상담

[ 잠실 ]

For time of :

500 Row
1 Clean ( 225/145 )
30 Handstand Push up
1 Clean
30 Wall Ball Shot ( 20/14 )
1 Clean
100 Double under
1 Clean
30 Pull up
1 Clean
30 Burpee
1 Clean
500 Row

TIME CAP : 22 MIN

A : ( 185/105 ), Mat Assist
B : 무게 자유, Push Press, Single under, Band
Assist
C : 상담

@painstorms

61

Monday 260223

[ 아차산 ]

AMRAP : 16 MIN

4 Chest to bar
8 DB Hang Snatch, alternatiing ( 50/35 )
12 Box Jump, step down ( 24/20 )

A : Pull up, 무게 자유
B : Band Assist, 높이 자유
C : 상담

[ 압구정 ]

1.

Clean

1 - 1 - 1 - 1 - 1

Compare to 250203

2.

10 Rounds for time of :

10 Burpee
30 Second Plank Hold

TIME CAP : 15 MIN

[ 잠실 ]

5 Rounds for time of :

20 Kettlebell Swing ( 24/20 )
20 Sit up
20 Walking Lunge
20 Push up

TIME CAP : 18 MIN

A : 무게 자유
B : 15 Reps
C : 상담

[ 수원 ]

AMRAP : 15 MIN

5 Pull up
7 Burpee over the barbell
9 Sumo Deadlift High Pull ( 75/55 )

A : 무게 자유
B : Assist Pull up
C : 상담

60

Saturday 260221

[ 수원 ]

AMRAP : 18 MIN

15 Wall Ball Shot ( 20/14 )
15 Sit up
30 Double under

A : 무게 자유
B : 15 DU or 60 SU
C : 상담

[ 압구정 ]

5 Rounds for time of :

400 Run
9 Squat Clean ( 135/95 )

A : ( 115/85 )
B : 무게 자유
C : 상담

[ 아차산 ]

5 Rounds

AMRAP : 2 MIN

5 Deadlift ( 155/105 )
5 Hang Power Clean
5 Front Squat
Max cal Row

Rest 2 MIN

A : ( 115/75 ) 이상
B : ( 75/55 ) 이상
C : 상담

[ 잠실 ]

For time of :

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

Handstand Push up
Sit up
Box Jump ( 24/20 )

TIME CAP : 16 MIN

A : Mat Assist
B : Strict Push up
C : Hand release Push up, 높이 자유

@painstorms

59

Friday 260220

[ 잠실 ]

For time of :

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Chest to bar

3 Snatch ( 135/95 ) after every round

Then,

10 Bar Muscle up

TIME CAP : 14 MIN

A : ( 115/75 ), No BMU
B : Pull up, 무게 자유
C : Band Pull up or Jumping Pull up

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Box Jump ( 24/20 )
10 Kettlebell Swing ( 24/16 )
10 V up

A : 무게 자유
B : 높이 자유
C : 상담

Compare to 250804

[ 아차산 ]

For time of :

30 - 20 - 20 - 10 - 10 - 10

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

A : ( 14/10 )
B : 무게 자유, Knee raise, 높이 자유
C : 상담

TIME CAP : 18 MIN

[ 수원 ]

AMRAP : 20 MIN

200 Run
12 Toes to bar
3 Snatch ( 155/105 )

A : ( 135/85 )
B : Knee raise, 무게 자유
C : 상담

@painstorms

58

Thursday 260219

[ 압구정 ]

As many rounds as possible in 15 minutes :

21 Squat
5 Bar Muscle up
5 Hang Power Clean ( 155/105 )

A : n BMU / 7 C2B
B : 7 Pull up
C : 상담

Compare to 250325

[ 잠실 ]

AMRAP : 15 MIN

5 - 10 - 15 - 20 - 25 - 30 • • •
Wall Ball Shot ( 20/14 )
15/12 Row
40 Double under

A : 무게 자유
B : 20 Double under
C : 10/7 Row, Single under

[ 아차산 ]

AMRAP : 14 MIN

7 Chest to bar
14 Sit up
21 Weighted Reverse Lunge ( 135/95 )

A : Pull up, ( 95/65 )
B : Band Assist, 무게 자유
C : 상담

[ 수원 ]

30 Rounds

40 Sec On
20 Sec Off

1 : Push up
2 : Row
3 : Plank Twist
4 : Sled Push ( 152/103 )
5 : Overhead Lunge ( 45/35 )
6 : Ski
7 : Kettlebell Swing ( 24/16 )
8 : Bike

Scale : 무게 자유

57

Wednesday 260218

[ 아차산 ]
​
For time of :

​20 Burpee
20 DB Push Press, L ( 50/35 )
20 Burpee
20 DB Push Press, R
20 Burpee
20 DB Hang Clean and Jerk, L
20 Burpee
20 DB Hang Clean and Jerk, R
20 Burpee
20 DB Snatch, L
20 Burpee
20 DB Snatch, R
20 Burpee
20 DB Thruster, L
20 Burpee
20 DB Thruster, R
20 Burpee
20 Devil Press, L
20 Burpee
20 Devil Press, R
​
Scale : 무게 자유

TIME CAP : 30 MIN

[ 압구정 ]

Team of 2

For time of :

100 Devil Press ( 50/35 )
100 Dumbbell Box Step up ( 24/20 )
50 Devil Press
50 Dumbbell Box Step up

Scale : 무게 자유

Compare to 220114

[ 잠실 ]

Barbell Team of 3

For time of :

100 Deadlift ( 165/105 )
80 Hang Power Clean
60 Front Squat
40 Shoulder to Overhead
20 Thruster

On the minute 5 Burpee

TIME CAP: 30 MIN

A : 5 Burpee
B : 4 Burpee
C : 3 Burpee

[ 수원 ]

수원점은 휴무입니다.
감사합니다.