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  • 427

    Tuesday 240618


    [ 압구정 ]

    Team of 2

    As many rounds as possible in 22 minutes :

    50/40 Row ( Cal )
    40 Wall Ball Shot ( 20/14 )
    30 Clean ( 135/95 )

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

    [ 잠실 ]

    For time of :

    21 Clean and Jerk ( 135/95 )
    21 Toes to bar
    21 Squat

    15 Clean and Jerk
    15 Toes to bar
    15 Squat

    9 Clean and Jerk
    9 Toes to bar
    9 Squat

    A : ( 95/65 ) 이상
    B : 무게 자유, Knee raise
    C : 상담

    TIME CAP : 15 MIN

    [ 수원 ]

    AMRAP : 15 MIN

    10 Hang Power Clean ( 95/65 )
    10 Push Press
    10 Sumo Deadlift High Pull

    A : ( 75/55 )
    B : 무게 자유
    C : 상담
  • 426

    Monday 240617


    [ 수원 ]

    "Loredo"

    6 Rounds for time of :

    24 Squat
    24 Push up
    24 Walking Lunge
    48 Double under

    TIME CAP : 20 MIN

    B : x2 Single under
    C : 상담

    [ 압구정 ]

    As many rounds as possible in 16 minutes :

    6 RH Dumbbell Snatch ( 50/35 )
    6 LH Dumbbell Snatch
    6 Burpee over the Dumbbell
    6 Chest to bar

    A : 무게 자유
    B : Band Assist
    C : 상담

    [ 잠실 ]

    4 Rounds for time of :

    12 Burpee
    20 Lunge
    20 Kettlebell Swing ( 24/20 )
    40 Double under

    A : 무게 자유
    B : x2 Single under
    C : 상담

    TIME CAP : 18 MIN

    @painstorms
  • 425

    Saturday 240615


    [ 잠실 ]

    5 Rounds for time of :

    30 Crossover
    4 Squat Clean ( 225/155 )

    A : ( 155/105 )이상
    B : 5 Squat Clean ( 95/55 )이상
    C : x2 Single under, 무게 자유

    TIME CAP : 12 MIN

    [ 압구정 ]

    "Maxton 2/3"

    13 Rounds for time of :

    6 Strict Pull up
    18 Box Step up ( 24/20 )
    14 Burpee

    A : Kipping
    B : Band Assist
    C : 상담

    [ 수원 ]

    AMRAP : 15 MIN

    20 Sit up
    10 One leg Squat, Alternaitng
    5 Hang Power Clean ( 155/105 )

    A : 무게자유
    B : x2 Jumping Lunge
    C : 상담

    @painstorms
  • 424

    Friday 240614


    [ 압구정 ]

    As many rounds as possible in 15 minutes :

    3 Bar Muscle up
    6 Push up
    12 Kettlebell Goblet Squat ( 24/16 )

    A : 6 Toes to bar
    B : 6 Knee raise
    C : 상담

    [ 잠실 ]

    AMRAP : 15 MIN

    10 Push Jerk ( 155/105 )
    20 Box Jump ( 24/20 )
    30 Sit up
    40 Back Extension

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

    [ 수원 ]

    AMRAP : 12 MIN

    3 - 6 - 9 - 12 ••

    Toes to bar
    Shoulder Press ( 75/55 )

    A : 무게 자유
    B : Knee raise
    C : 상담
  • 423

    Thursday 240613


    [ 수원 ]

    Team of 2

    For time of :

    1 : 5000m Row
    2 : 400m Run

    Scale : 상담

    [ 압구정 ]

    3 Rounds

    4 Minutes of :

    21/15 Row ( Cal )
    15 Snatch ( 115/75 )
    Max rep Burpee over the barbell

    Rest 4 Minutes

    A : ( 95/65 )
    B : 무게 자유
    C : 상담

    [ 잠실 ]

    5 Rounds

    AMRAP : 2 MIN

    10 Deadlift ( 185/125 )
    10 Burpee over the barbell
    Max Double under

    Rest 1 MIN

    A : ( 135/95 ) 이상
    B : ( 75/45 ) 이상
    C : Single under

    @painstorms
  • 422

    Wednesday 240612


    [ 잠실 ]

    Team of 2

    4 Rounds for time of :

    30/24 Row ( cal )
    30 Toes to bar
    30 Handstand Push up

    TIME CAP : 20 MIN

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

    [ 압구정 ]

    As many rounds as possible in 15 minutes :

    12 Dumbbell Overhead Lunge ( 50/35 )
    6 Chest to bar
    3 Clean ( 185/125 )

    A : ( 155/105 ), Pull up
    B : 무게 자유
    C : 상담

    [ 수원 ]

    7 Rounds

    1 minute of :

    21 Double under
    7 Burpee
    Max rep Deadlift ( 315/225 )

    Rest 2 minutes

    A : ( 225/185 )
    B : 21 Single under, 5 Burpee, 무게자유
    C : 상담

    @painstorms
  • 421

    Tuesday 240611


    [ 압구정 ]

    "Kelly 1/2"

    As many rounds as possible in 20 minutes :

    200 Run
    15 Box Jump ( 24/20 )
    15 Wall Ball Shot ( 20/14 )

    A : 무게 자유
    B : Step up
    C : 상담

    [ 잠실 ]

    10 Rounds for time of :

    4 Deadlift ( 155/105 )
    3 Hang Power Snatch
    2 Overhead Squat

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

    [ 수원 ]

    1.

    Thruster

    3 - 3 - 3 - 3 - 3

    2.

    “Karen”

    For time of :

    150 Wall Ball Shot ( 20/14 )

    Time Cap : 10 MIN

    A : ( 14/10 )
    B : 무게 자유
    C : 상담
  • 420

    Monday 240610


    [ 수원 ]

    10 Rounds for time of :

    10 Dumbbell Snatch ( 50/35 )
    10 Box Jump ( 24/20 )
    10 Pull up

    Time Cap : 20 MIN

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

    [ 압구정 ]

    As many rounds as possible in 20 minutes :

    10 Burpee
    10 Toes to bar
    40 Double under

    A : Knee raise
    B : 80 Single
    C : 상담

    [ 잠실 ]

    1.

    Back Squat

    5 - 5 - 5 - 5 -5

    2.

    For time of :

    10 - 8 - 6 - 4 - 2
    Bar Muscle up
    10 - 20 - 30 - 40 - 50
    Squat

    A : x2 Chest to bar or Pull up
    B : Band Assist
    C : 상담

    TIME CAP : 10 MIN

    @painstorms
  • 419

    Saturday 240608


    [ 잠실 ]

    AMRAP : 15 MIN

    10 Dumbbell Snatch ( 50/35 )
    10 Toes to bar
    10 Box Jump over ( 24/20 )

    A : 무게 자유
    B : Knee raise, 높이 자유
    C : 상담

    [ 압구정 ]

    "Mcghee"

    As many rounds as possible in 24 minutes :

    5 Deadlift ( 275/165 )
    13 Push up
    9 Box Jump ( 24/20 )

    A : ( 225/145 )
    B : Step up
    C : 상담

    [ 수원 ]

    수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
    감사합니다.

    @painstorms
  • 418

    Friday 240607


    [ 압구정 ]

    "Jackie"

    For time of :

    1000 Row
    50 Thruster ( 45/35 )
    30 Kipping Pull up

    TIME CAP : 10 MIN

    A : ( 35/15 )
    B : Band Assist
    C : Box Assist

    Compare to 230627

    [ 잠실 ]

    Team of 2

    4 Rounds For time of :

    40 Row ( Cal )
    30 Wall Ball Shot ( 30/20 )
    20 Ring dip

    A : ( 20/14 ), Bar dip
    B : 무게 자유, Band Assist
    C : 상담

    TIME CAP : 20 MIN

    [ 수원 ]

    AMRAP : 20 MIN

    30 Double under
    20 Sit up
    1 Bar Muscle up

    30 Double under
    20 Sit up
    2 Bar Muslce up

    30 Double under
    20 Sit up
    3 Bar Muscle up




    A : x2 Toes to bar
    B : x2 Single under, x2 Knee raise
    C : 상담
  • 417

    Wednesday 240605


    [ 수원 ]

    Team of 2

    For time of :

    1000 Row
    50 Clean ( 135/95 )

    1000 Row
    50 Shoulder to overhead

    1000 Row
    50 Clean and Jerk

    Time Cap : 25 MIN

    Scale : 무게 자유

    [ 압구정 ]

    4 Rounds for time of :

    400 Run
    40 Squat
    30 Sit up
    20 Kettlebell Swing ( 24/16 )

    Scale : 무게 자유

    [ 잠실 ]

    "Frantasy Land"

    For time of :

    21 - 15 - 9

    Thruster ( 95/65 )
    Pull up

    15 - 12 - 9

    Thruster ( 115/85 )
    Chest to bar

    12 - 9 - 6

    Thruster ( 135/95 )
    Bar Muscle up

    A : ( 75/45 ), ( 95/65 ), ( 115/75 ), All Pull up
    B : 무게 자유, Band Pull up
    C : 상담

    TIME CAP : 30 MIN

    @painstorms
  • 416

    Tuesday 240604


    [ 잠실 ]

    1.

    Hang Snatch

    2 - 2 - 2 - 2 - 2

    2.

    “Randy"

    For time of :

    75 Power Snatch ( 75/55 )

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

    TIME CAP : 7 MIN

    [ 수원 ]

    “Daniel”

    For time of :

    50 Pull up
    400 Run
    21 Thruster ( 95/65 )
    800 Run
    21 Thruster
    400 Run
    50 Pull up

    A : 무게자유
    B : Assist Pull up
    C : 상담

    [ 압구정 ]

    As many rounds as possible in 15 minutes :

    9 Toes to bar
    6 Burpee
    3 Clean and Jerk ( 165/115 )

    A : ( 135/95 )
    B : Knee raise
    C : 상담

    @painstorms
  • 415

    Monday 240603


    [ 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

    [ 잠실 ]

    "Loredo"

    6 Rounds for time of :

    24 Squat
    24 Push up
    24 Walking Lunge
    48 Double under

    TIME CAP : 18 MIN

    B : x2 Single under
    C : 상담

    [ 수원 ]

    1.

    Bench Press

    5 - 5 - 5 - 5 - 5

    2.

    AMRAP : 15 MIN

    20 Push up
    50 Squat
  • 414

    Saturday 240601


    [ 수원 ]

    For time of :

    21 - 15 - 9

    Dumbbell Deadlift ( 50/35 )

    42 - 30 - 18

    Weighted Box Stpe up ( 24/20 )

    Scale : 무게자유

    [ 압구정 ]

    "Riley"

    For time of :

    2000 Run
    150 Burpee
    2000 Run

    A : 1600, 120, 1600
    B : 1200, 100, 1200
    C : 상담


    [ 잠실 ]

    "Squat Grace"

    For time of :

    30 Squat Clean and Jerk ( 185/125 )

    A : ( 135/95 )이상
    B : ( 95/65 )이상
    C : 무게 자유

    TIME CAP : 7 MIN

    @painstorms
  • 413

    Friday 240531


    [잠실 ]

    "Scotty"

    AMRAP: 11 MIN

    5 Deadlift ( 315/185 )
    18 Wall Ball Shot ( 20/14 )
    17 Burpee over the barbell

    A : (200/100 ) 이상
    B : ( 100/50 )이상, 무게 자유
    C : 상담

    [ 압구정 ]

    As many rounds as possible in 18 minutes :

    9 Toes to bar
    12 Box Jump ( 24/20 )
    #Step down from the box
    15 Wall Ball Shot ( 20/14 )

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

    [ 수원 ]

    5 Rounds

    2 Minutes of :

    21 Burpee over the barbell
    Max rep Snatch ( 75/55 )

    Rest 2 minutes

    A : 18 reps, ( 55/35 )
    B : 15 reps, 무게자유
    C : 상담

    @painstorms
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