231

Friday 250328

[ 수원 ]

AMRAP : 15 MIN

10 Power Clean ( 115/75 )
20 Wall Ball Shot ( 20/14 )
30 Back Extension

A : 둘 중 하나 무게 자유
B : 둘 다 무게 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

200 Run
50ft Handstand Walk

A : 5 Chest to Wall Walk
B : 10 Inchworm Push up
C : 상담

Compare to 240425

[ 잠실 ]

Squat 3 Brothers

For time of :

50 Back Squat ( 135/95 )
50 Front Squat ( 115/75 )
50 Overhead Squat ( 75/55 )

A : ( 95/65 ) ( 75/45 ) ( 45/25 )
B : 무게 자유
C : 상담

@painstorms

230

Thursday 250327

[ 압구정 ]

As many rounds as possible in 16 minutes :

12 Box Step up ( 50/35 )
8 Knee to elbow
4 Deadlift ( 225/145 )

A : 데드 무게 자유
B : 둘 다 자유, Knee raise
C : 상담

[ 잠실 ]

4 Rounds for time of :

20 Hollow Rock
200m Farmers Carry ( 70x2/50x2 )
1 Min Side Plank

Scale : 무게 자유, Plank

[ 수원 ]

AMRAP : 15 MIN

20 Double under
10 Push up
5 Hang Power Snatch ( 135/95 )

A : ( 115/75 )
B : x2 Single, 무게 자유
C : 상담

229

Wednesday 250326

[ 잠실 ]

Team of 2

For time of :

100 Row ( cal )
75 Bar Muscle up
50 Burpee over the Row

A : 120 Chest to bar or Pull up or 50 BMU
B : 80 Row, 100 Band Pull up, 50 Burpee
C : 70 Row, 60 Jumping Pull up, 30 Burpee

[ 수원 ]

Team of 2

For time of :

1000 Row
40 Dumbbell Thruster ( 50/35 )
40 Pull up
10 Devil Press
1000 Row
10 Devil Press
40 Pull up
40 Dumbbell Thruster
1000 Row

Scale : 무게 자유

[ 압구정 ]

For time of :

2000/1600 Row
50 Burpee over the rower
2000/1600 Row

Scale : 상담

@painstorms

228

Tuesday 250325

[ 수원 ]

4 Rounds for time of :

400 Run
50 Squat

Scale : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

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

A : 7 Chest to bar
B : 7 Pull up
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

20 Double under
5 Hang Power Snatch ( 155/105 )
5 Strict Handstand Push up

A : ( 115/75 ) 이상, Shoulder Press ( DB 35x2/25x2 )
B : ( 75/45 ) 이상, 덤벨 무게 자유
C : x2 single under, 바벨 무게 자유

@painstorms

227

Monday 250324

[ 압구정 ]

As many rounds as possible in 20 minutes :

30 Double Under
20 Sit up
1 Devil Press ( 50/35 )

30 Double Under
20 Sit up
2 Devil Press

30 Double Under
20 Sit up
3 Devil Press
.
.
.

A : 무게 자유
B : x2 Single
C : 상담

Compare to 240401

[ 잠실 ]

"Lite"

For time of :

100 Jumping Jack
90 Squat
80 Push up
70 Sit up
60 Walking Lunge
50 Wall Ball Shot ( 20/14 )
40 Double Under
30 Box Jump ( 24 / 20 )
20 Kettlebell Swing ( 24 / 16 )
10 Handstand push up

TIME CAP : 24 MIN

A : 무게 자유, Mat Assist
B : 90-80-70...., x2 Single under, Step up
C : 상담

[ 수원 ]

1.

Deadlift

3 - 3 - 3 - 3 - 3

2.

AMRAP : 7 MIN

10 Deadlift ( 135/95 )
15 Sit up

Scale : 무게 자유

226

Saturday 250322

[ 잠실 ]

AMRAP : 12 MIN

10 Handstand Push up
15 Walking Lunge
10 Pull up
15 Walking Lunge

A : Mat Assist
B : Band Pull up
C : Box Jumping Pull up

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

As many rounds as possible in 16 minutes :

4 Strict Pull up
8 Kettlebell Swing ( 24/16 )
12 Box Jump ( 24/20 )
#Step down from the box

A : 무게 자유
B : Step up
C : 상담

Compare to 240708

@painstorms

225

Friday 250321

[ 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 ]

For time of :

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

Squat Clean ( 155/105 )

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

Handstand push up

TIME CAP : 18 MIN

A : Mat Assist
B : Push up
C : 상담

Compare to 230913

[ 잠실 ]

"Chipper"

For time of :

10 Overhead Squat ( 155/105 )
10 Box Jump Over ( 30/24 )
10 Thruster ( 135/95 )
10 Power Clean ( 205/145 )
10 Toes to bar
10 Burpee Muscle up
10 Toes to bar
10 Power Clean
10 Thruster
10 Box Jump over
10 Overhead Squat

TIMA CAP : 15 MIN

A : ( 95/65 ) 이상, ( 24/20 ),( 95/65 ) 이상, ( 135/95 )이상, Burpee Chest to bar
B : 무게 자유, Burpee Pull up
C : All 15 Reps, Back Squat, 높이 자유, Knee raise, Jumping Pull up

@painstorms

224

Thursday 250320

[ 압구정 ]

As many rounds as possible in 20 minutes :

200 Run
6 Burpee Bar Muscle up

A : 8 Burpee Chest to bar
B : 10 Burpee Pull up
C : 상담

[ 잠실 ]

AMRAP : 20 MIN

100 Double under
500 Row

B : 50 Double under
C : 150 Single under, 400 Row

[ 수원 ]

Team of 2

2 Rounds for time of :

200 Double under
150 Wall Ball Shot ( 20/14 )
100 Sit up
50 Burpee

A : 무게 자유
B : x2 Single under
C : 상담

223

Wednesday 250319

[ 잠실 ]

For time of :

21 - 15 - 9

Dumbbell Squat Snatch, alternating ( 70/50 )
Burpee over the Dumbbell

A : ( 50/35 )
B : 무게 자유
C : Power Snatch

[ 수원 ]

AMRAP : 12 MIN

10 Dumbbell Snatch ( 50/35 )
10 Dumbbell Front Lunge
20 Dumbbell Box Step up ( 24/20 )

Scale : 무게 자유

[ 압구정 ]

1.

Front Squat

5 - 5 - 5 - 5 - 5

Compare to 200922

2.

For time of :

100 Wall Ball Shot ( 30/20 )

TIME CAP : 7 MIN

Scale : 무게 자유

222

Tuesday 250318

[ 수원 ]

“Cindy”

AMRAP : 20 MIN

5 Pull up
10 Push up
15 Squat

Scale : Assist Pull up

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Toes to bar
15 Box Jump ( 24/20 )
10 Push up
15 Sit up

A : Knee raise
B : Step up
C : 상담

[ 잠실 ]

1.

Push jerk

2 - 2 - 2 - 2 - 2

2.

For time of :

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

Push Jerk ( 115/75 )

TIME CAP : 10 MIN

# 매 라운드가 끝날때 마다 10 Toes to bar 진행

B : 무게 자유
C : Knee raise

@painstorms

221

Monday 250317

[ 압구정 ]

As many rounds as possible in 16 minutes :

4 Burpee over the Dumbbell
5/5 Dumbbell Snatch ( 50/35 )
6/6 One Leg Squat

A : 무게 자유
B : 12 Jumping Lunge
C : 상담

[ 수원 ]

25.3

For time of :

5 Wall Walk
50 Row ( Cal )

5 Wall Walk
25 Deadlift ( 225/155 )

5 Wall Walk
25 Clean ( 135/85 )

5 Wall Walk
25 Snatch ( 95/65 )

5 Wall Walk
50 Row

Time Cap : 20 MIN

Scale : Sclae Wall Walk,
( 135/85 ), ( 95/65 ), ( 65/45 )

[ 잠실 ]

For time of :

150 Sit up / Push up
100 Squat / Jumping Lunge
50 Burpee / Strict Pull up

B : Lunge, jumping Pull up
C : 100 / 50 / 25 Reps

# 두 동작 섞어서 갯수 자유롭게 채우기

220

Saturday 250315

[ 잠실 ]

Open Gym

10:00 ~ 13:00

[ 수원 ]

수원점은 휴무입니다.
감사합니다.

[ 압구정 ]

Open Gym

12:00 ~ 15:00

219

Friday 250314

[ 수원/압구정/잠실 ]

25.3

218

Thursday 250313

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Step Burpee
10 Walking Lunge
15 Backward Single under

Scale : Single under

[ 잠실 ]

AMRAP : 12 MIN

10 Backward Single under
10 Kettlebell Swing ( 24/16 )
20 Sit up
30 Back Extension

20 Backward Single under
10 Kettlebell Swing
20 Sit up
30 Back Extension

30 Backward Single under
.
.

Scale : 무게 자유

[ 수원 ]

AMRAP : 20 MIN

30 Burpee
20 Kettlebell Swing ( 24/16 )
200 Run

Scale : 무게 자유

217

Wednesday 250312

[ 잠실 ]

Team of 2

For time of :

50 Hand Stand push up
75 Deadlift ( 155/115 )
100 Box Jump Step Down( 24/20 )
125 Toes to bar
150 Wall Ball Shot ( 20/14 )
400 Run with Medicine Ball

A : Mat Assist, ( 115/75 ) 이상
B : Push up, ( 95/65 ) 이상, Knee raise, 무게 자유
C : 상담

[ 수원 ]

Team of 2

For time of :

150 Toes to bar
3000 Row
150 Wall Ball Shot ( 20/14 )

Time Cap : 25 MIN

A : 무게 자유
B : Knee raise
C : 상담

[ 압구정 ]

Team of 2

I go, you go

As many rounds as possible in 15 minutes :

5 Wall Ball Shot ( 20/14 )
3 Handstand push up
1 Snatch ( 135/95 )

A : 무게 자유, Mat Assist
B : 3 Push up
C : 상담

@painstorms