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Total 352건 1 페이지
  • 352

    Tuesday 240319


    [ 수원 ]

    3 Rounds for time of :

    90 Double under
    30 Kettlebell Swing ( 24/16 )

    A : 무게자유
    B : Half DU or x2 Single
    C : 상담

    [ 압구정 ]

    As many rounds as possible in 15 minutes :

    30 Double under
    15 Sit up
    10 Burpee

    Scale : x2 Single

    [ 잠실 ]

    5 Rounds 2 minutes of :

    15/12 Row ( Cal )
    10 Box Jump ( 24/20 )
    Max rep Snatch ( 115/75 )
    Rest 2 Minutes

    A : 12/9, ( 24/20 ), ( 95/55 )
    B : 10/7, 높이 자유, 무게 자유
    C : 상담

    @painstorms
  • 351

    Monday 240318


    [ 압구정 / 수원 ]

    24.3

    For time of :

    5 Rounds

    10 Thruster ( 95/65 )
    10 Chest to bar

    Rest 1 minute

    5 Rounds

    7 Thruster ( 135/95 )
    7 Bar Muscle up

    TIME CAP : 15 MIN

    Scale :
    ( 65/45 ), Jumping Chest to bar
    ( 95/65 ), Chin over bar Pull up

    [ 잠실 ]

    AMRAP : 15 MIN

    10 Burpee
    20 Wall Ball Shot ( 20/14 )
    30 Double under

    B : 무게 자유
    C : x2 Single under
  • 350

    Saturday 240316


    [ 잠실 ]

    5 Rounds for time of :

    10 Hollow Rock
    10 V up
    10 Tuck Sit
    10 Hollow Hold( sec )
    Rest 1 Min

    Scale : 상담

    TIME CAP : 15 MIN

    [ 수원 ]

    AMRAP : 15 MIN

    10 Sumo Deadift High Pull ( 75/55 )
    10 Wall Ball Shot ( 20/14 )

    Scale : 무게자유

    [ 압구정 ]

    12:00 ~ 15:00

    OPEN GYM

    @painstorms
  • 349

    Friday 240315


    [ 수원 ]

    For time of :

    50 Squat
    25 Burpee
    25 V up

    40 Squat
    20 Burpee
    20 V up

    30 Squat
    15 Burpee
    15 V up

    Scale : Knee Touch

    [ 압구정 ]

    As many rounds as possible in 15 minutes :

    10 Medicine Ball Clean ( 20/14 )
    10 Burpee

    Scale : 무게 자유

    [ 잠실 ]

    For time of :

    30 - 20 - 10

    Kettlebell Swing ( 24/16 )
    Burpee Pull up

    Scale : 무게 자유, Box Assist

    @painstorms
  • 348

    Thursday 240314


    [ 압구정 ]

    As many rounds as possible in 20 minutes :

    15 Kettlebell Swing ( 24/16 )
    15 Box Jump ( 24/20 )
    #Step down from the box
    200 Run

    A : 무게 자유
    B : Step up
    C : 상담

    [ 잠실 ]

    Team of 2

    For time of :

    1500 Row
    1.5 Run ( km )
    150 Single under

    Scale : 상담

    [ 수원 ]

    For time of :

    21 - 15 - 9

    Chest to bar
    Thruster ( 115/75 )

    A : Pull up, ( 95/65 )
    B : Band Assist, 무게 자유
    C : 상담
  • 347

    Wednesday 240313


    [ 잠실 ]

    For time of :

    21 - 15 - 9

    Hang Power Clean ( 95/65 )
    Handstand Push up

    Then,

    21 - 15 - 9

    Push Press
    Toes to bar

    A : ( 75/45 ), Mat Assist
    B : 무게 자유, Push up, Knee raise
    C : 상담

    TIME CAP : 15 MIN

    [ 수원 ]

    For time of :

    25 - 20 - 15 - 10 - 5

    Box Jump ( 24/20 )
    Sit up
    Ring Dip

    *Step down from the box.

    A : Bar Dip
    B : Push up, Step up
    C : 상담

    [ 압구정 ]

    As many reps as possible in 15 minutes :

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

    Power Clean ( 95/65 )
    Front Squat
    Toes to bar

    A : 무게 자유
    B : Knee raise
    C : 상담

    @painstorms
  • 346

    Tuesday 240312


    [ 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 ]

    As many rounds as possible in 15 minutes :

    40 Sit up
    30 Jumping Lunge
    20 Burpee
    10 Handstand push up
    5 Muscle up

    A : Mat Assist, Bar Muscle up
    B : Push up, No Muscle up
    C : 상담

    [ 잠실 ]

    4 Rounds for time of :

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

    B : 무게 자유
    C : 높이 자유

    TIME CAP : 14 MIN

    @painstorms
  • 345

    Monday 240311


    [ 압구정 / 수원 ]

    24.2

    As many rounds as possible in 20 minutes of :

    300 Row
    10 Deadlift ( 185/125 )
    50 Double under

    Scale : ( 135/95 ), Single under

    [ 잠실 ]

    AMRAP : 15 MIN

    40 Lunge
    30 Sit up
    20 Push up
    10 Pull up

    A : Band Assist
    B : Box Assist
    C : 상담
  • 344

    Saturday 240309


    [ 잠실 ]

    24.2

    As many rounds and reps as possible in 20 minutes of :

    300 meter row
    10 deadlifts
    50 double-unders

    Rxd : ( 185/125 )
    Scale : ( 135/95 ), Single under

    [ 수원 ]

    수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
    감사합니다.

    [ 압구정 ]

    12:00 ~ 15:00

    OPEN GYM

    @painstorms
  • 343

    Friday 240308


    [ 수원 ]

    3 Rounds for time of :

    90 Squat
    30 Russian Kettlebell Swing ( 24/16 )
    10 Power Snatch ( 115/85 )

    A : ( 16/12 ), ( 95/65 )
    B : 무게자유
    C : 상담

    [ 압구정 ]

    As many rounds as possible in 15 minutes :

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

    Scale : 무게 자유

    [ 잠실 ]

    For time of :

    9 Squat Clean ( 185/125 )
    18 Knee to Elbow

    6 Squat Clean
    12 Knee to Elbow

    3 Squat Clean
    6 Knee to Elbow

    A : ( 135/95 )이상, Toes to bar
    B : 무게 자유, Knee raise
    C : 상담

    @painstorms
  • 342

    Thursday 240307


    [ 압구정 ]

    As many rounds as possible in 20 minutes :

    250 Row
    50 Double under

    Scale : 25 Double / 100 Single

    [ 잠실 ]

    "I Go You Go"

    Team of 2

    AMRAP : 18 MIN

    10/8 Row ( cal )
    10 Wall Ball Shot ( 20/14 )
    1 Obstacle Run

    Scale : 무게 자유

    [ 수원 ]

    4 Rounds

    AMRAP : 2 MIN

    12/10 Row ( Cal )
    24 Double under
    Max rep Wall Ball Shot ( 20/14 )

    Rest 2 mintues

    A : 무게 자유
    B : ( 10/8 ), Single under
    C : 상담
  • 341

    Wednesday 240306


    [ 잠실 ]

    AMRAP : 12 MIN

    10 Shoulder Press ( 75/55 )
    15 Sit up
    15 Box Jump ( 24/20 )

    A : ( 55/35 )
    B : 무게 자유
    C : 높이 자유

    [ 수원 ]

    Team of 2

    AMRAP : 18 MIN

    20 Power Clean ( 155/105 )
    400 Run

    A : ( 135/85 )
    B : 무게자유
    C : 상담

    [ 압구정 ]

    4 Rounds

    3 Minutes of :

    3 Clean and Jerk ( 135/95 )
    12 Wall Ball Shot ( 20/14 )

    Rest 3 Minutes

    A : ( 115/75 )
    B : 무게 자유
    C : 상담

    @painstorms
  • 340

    Tuesday 240305


    [ 수원 ]

    AMRAP : 10 MIN

    2 Chest to bar
    2 Box Jump Over ( 24/20 )

    4 Chest to bar
    4 Box Jump Over

    6 Chest to bar
    6 Box Jump Over
    .
    .
    .

    A : Pull up
    B : Assist Pull up, Step up Over
    C : 상담

    [ 압구정 ]

    As many rounds as possible in 15 minutes :

    10 Chest to bar
    15 Box Jump ( 24/20 )
    #Step down from the box
    20 Walking Lunge

    A : Pull up
    B : Step up
    C : 상담

    [ 잠실 ]

    3 Rounds for time of :

    15 Pull up
    30 Squat
    60 Double under
    30 Squat
    15 Pull up
    Rest 1 min

    A : Band Assist
    B : Box Assist
    C : x2 Single under

    @painstorms
  • 339

    Monday 240304


    24.1

    For time of :

    21 Dumbbell Snatches, arm 1
    21 Lateral burpees over the dumbbell
    21 Dumbbell Snatches, arm 2
    21 Lateral burpees over the dumbbell
    15 Dumbbell Snatches, arm 1
    15 Lateral burpees over the dumbbell
    15 Dumbbell Snatches, arm 2
    15 Lateral burpees over the dumbbell
    9 Dumbbell Snatches, arm 1
    9 Lateral burpees over the dumbbell
    9 Dumbbell Snatches, arm 2
    9 Lateral burpees over the dumbbell

    TIME CAP : 15 MIN

    Rxd : ( 50/35 )
    Scale : ( 35/20 )
  • 338

    Saturday 240302


    [ 잠실 ]

    "Heartbreak kid"

    3 Rounds for time of :

    10 Front Squat ( 185/135 )
    20 Chest to bar
    50 Double under

    A : ( 135/95 ), Pull up
    B : 무게 자유, Band Assist
    C : Jumping Pull up, x2 Single under

    [ 수원 ]

    5 Rounds for time of :

    50 Double under
    10 Thruster ( 135/95 )

    A : ( 115/75 )
    B : x2 Single under, 무게자유
    C : 상담

    [ 압구정 ]

    12:00 ~ 15:00 까지 오픈짐입니다.

    @painstorms
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