267

Monday 231204

[ 압구정 ]

10 Rounds for time of :

3 Bar Muscle up
10 Burpee
15 Sit up

TIME CAP : 20 MIN

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

[ 잠실 ]

AMRAP : 18 MIN

5 Bar Muscle up
10 Handstand Push up
15 Medicine Ball Clean ( 20/14 )

A : Chest to bar or Pull up, Mat Assist
B : Band Assist, Push up
C : 상담

#스케일 무게 자유

[ 수원 ]

AMRAP : 15 MIN

5 Pull up
10 One Leg Squat, Alternating
15 Sit up

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

266

Saturday 231202

[ 잠실 ]

Team of 2

For time of :

30 Clean and Jerk ( 225/155 )

A : ( 155/105 )이상
B : 40Rep, ( 105/55 )이상
C : 무게 자유

[ 수원 ]

AMRAP : 18 MIN

10 Hang Power Snatch ( 95/65 )
10 Push up
10 Toes to bar

A : 무게자유
B : Knee raise
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

10 Dumbbell Hang Squat Clean ( 50/35 )
10 Burpee

Scale : 무게 자유

@painstorms

265

Friday 231201

[ 수원 ]

“Morrison”

For time of :

50 - 40 - 30 - 20 - 10

Wall Ball Shot ( 20/14 )
Box Jump ( 24/20 )
Kettlebell Swing ( 24/16 )

TIME CAP : 40 MIN

A : 무게자유
B : Step up
C : 상담

[ 압구정 ]

"Cameron"

For time of :

50 Walking Lunge
25 Chest to bar
50 Box Jump ( 24/20 )
25 Triple Under
50 Back Extension
25 Ring Dip
50 Toes to bar
25 Wall Ball Shot "2 - fer - 1s" ( 20/14 )
50 Sit up
2 Pegboard Climb

TIME CAP : 25 MIN

A : No Climb, Bar Dip
B : Pull up, Step up, Push up, Knee raise, x2 Double or x4 Single
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

1 Burpee over the barbell
2 Toes to bar
3 Deadlift ( 115/75 )

2 Burpee over the barbell
4 Toes to bar
6 Deadlift

3 Burpee over the barbell
6 Toes to bar
9 Deadlift
.
.

A : ( 75/55 )
B : Knee raise, 무게 자유
C : 상담

@painstorms

264

Thursday 231130

[ 압구정 ]

Team of 2

For time of :

160/120 Row ( Cal )
100 Ground to Overhead ( 95/65 )
160/120 Row

TIME CAP : 25 MIN

A : 무게 자유
B : 상담
C : 귀가

[ 잠실 ]

For time of :

50 Wall Ball Shot ( 20/14 )
10 Turkish Get up ( 24/16 )

40 Wall Ball Shot
8 Turkish Get up

30 Wall Ball Shot
6 Turkish Get up

20 Wall Ball Shot
4 Turkish Get up

10 Wall Ball Shot
2 Turkish Get up

B : 무게 자유
C : 상담

[ 수원 ]

For time of :

50 - 40 - 30 - 20 - 10

Double under
Sit up
Back Extension

B : x2 Single under
C : 상담

263

Wednesday 231129

[ 잠실 ]

For time of :

150 Sit up
1000 Row
150 Sit up

B : 100 Sit up
C : Team of 2

[ 수원 ]

Team of 2

AMRAP : 20 MIN

40 Synchronized Burpee over the barbell
30 Clean ( 95/65 )

30 Synchronized Burpee over the barbell
30 Clean ( 135/85 )

20 Synchronized Burpee over the barbell
30 Clean ( 155/105 )

10 Synchronized Burpee over the barbell
00 Clean ( 185/125 )

Scale : 무게자유

[ 압구정 ]

As many rounds as possible in 15 minutes :

6 Chest to bar
8 Kettlebell Swing ( 24/16 )
12 One leg Squat, Alternating

A : 무게 자유
B : Pull up, Jumping Lunge
C : 상담

@painstorms

262

Tuesday 231128

[ 수원 ]

For reps :

3 minutes of Bar Muscle up
3 minutes of Shoulder Press ( 95/65 )

2 minutes of Bar Muscle up
2 minutes of Shoulder Press

1 minutes of Bar Muscle up
1 minutes of Shoulder Press

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

[ 압구정 ]

1.

Clean Complex

1 Hang Clean
1 Clean

2.

"Annie V"

For time of :

50 - 40 - 30 - 20 - 10

Double under
V up

TIME CAP : 12 MIN

A : 1/2 Double under
B : x2 Single
C : 상담

[ 잠실 ]

1.

Power Clean

3 - 3 - 3 - 3 - 3

2.

AMRAP : 10 MIN

30 Double under
5 Power Clean ( 135/95 )

A : ( 95/65 )
B : 무게 자유
C : x2 Single under

@painstorms

261

Monday 231127

[ 압구정 ]

As many rounds as possible in 16 minutes :

10 Dumbbell Squat Snatch ( 50/35 )
6 Burpee over the Dumbbell
6 Toes to bar

A : 무게 자유
B : 6 Knee raise
C : 상담

[ 잠실 ]

AMRAP : 5 MIN

5 Strict Pull up
10 Push up
15 Squat

Rest 1 Minute

AMRAP : 5 MIN

5 Pull up
10 Push up
15 Squat

Rest 1 Minute

AMRAP : 5 MIN

5 Chest to bar
10 Push up
15 Squat

A : All Pull up
B : All Band Assist
C : 상담

[ 수원 ]

1.

Back Squat

3 - 3 - 3 - 3 - 3

2.

AMRAP : 10 MIN

10 V up
15 Squat

Scale : Knee Touch

260

Saturday 231125

[ 잠실 ]

AMRAP : 15 MIN

10 Bench Press ( 135/95 )
250 Row

A : 15 Strict Push up
B : 15 Mat Strict Push up
C : 15 Hand release Push up

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

As many rounds as possible in 20 minutes :

10 Shoulder to overhead ( 135/85 )
15 Pull up
Rest 30 Second

A : 무게 자유
B : 10 Pull up
C : 상담

@painstorms

259

Friday 231124

[ 수원 ]

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

[ 압구정 ]

4 Rounds

1 Minutes of Wall Ball Shot ( 20/14 )
1 Minutes of Hang Power Clean ( 95/65 )
1 Minutes of Bench Press ( 135/75 )
1 Minutes of Box Jump ( 24/20 )
Rest 1 Minutes

A : 벤치 무게 자유
B : ( 14/8 ), ( 75/45 ), ( 75/35 ), Step up
C : 무게 자유, Push up

[ 잠실 ]

"18.3"

2 Rounds for time of:

100 Double under
20 Overhead Squat ( 115/80 )
100 Double under
12 Ring Muscle
100 Double under
20 Dumbbell Snatch ( 50/35 )
100 Double under
12 Bar Muscle up

TIME CAP : 14 minute

A : ( 95/65 ), Chest to bar or Pull up, ( 35/25 )
B :50 Double under, 무게 자유, Band Pull up
C : x2 Single under, Jumping Pull up

@painstorms

258

Thursday 231123

[ 압구정 ]

As many rounds as possible in 18 minutes :

10 Burpee
15 Sit up
10 Knee to elbow
15 Back Extension

Scale : Knee raise

[ 잠실 ]

Team of 3

AMRAP : 24 MIN

40 DB Hang Power Clean ( 50x2/35x2 )
40 Toes to bar
40 DB Shoulder to Overhead
40 Toes to bar
40 DB Hang Power Clean and Jerk
40 Toes to bar

A : 무게 자유
B : Knee raise, 2 Burpee
C : 상담

# 교대시 팀원 전체 3 Burpee

[ 수원 ]

For time of :

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

Clean ( 155/105 )

Each rounds begin with 10 Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

257

Wednesday 231122

[ 잠실 ]

"16.4"

AMRAP : 13 MIN

55 Deadlift ( 225/155 )
55 Wall Ball Shot ( 20/14 )
55 Row ( Cal)
55 Hand stand push up

A : ( 155/105 ), Mat Assist
B : 무게 자유, Push up
C : 상담

[ 수원 ]

Team of 2

For time of :

1 : 5000m Row
2 : 400m Run

Scale : 상담

[ 압구정 ]

5 Rounds

2 Minutes of :

10 Front Squat ( 155/105 )
10 Deadlift
Row for max calories

Rest 2 Minutes

A : ( 135/85 )
B : 무게 자유
C : 상담

@painstorms

256

Tuesday 231121

[ 수원 ]

AMRAP : 15 MIN

5 Deadlift ( 185/125 )
10 Wall Ball Shot ( 20/14 )
15 Sit up

A : ( 135/95 ), 무게자유
B : ( 96/65 )
C : 상담

[ 압구정 ]

1.

Snatch

2 - 2 - 2 - 2 - 2

2.

16.3

As many reps as possible in 7 minutes :

10 Power Snatch ( 75/55 )
3 Bar Muscle up

A : 6 Pull up
B : 6 Jumping Pull up
C : 상담

[ 잠실 ]

1.

Snatch Balance

1 - 1 - 1 - 1 - 1

2.

For time of :

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

Chest to bar
Box Jump ( 30/24 )

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

TIME CAP : 10 MIN

@painstorms

255

Monday 231120

[ 압구정 ]

"Barbara B"

5 Rounds for time of :

40 Double under
30 Sit up
20 Medicine Ball Clean ( 20/14 )
10 Handstand push up

Rest 2 minutes

A : 무게 자유, Mat Assist
B : x2 Single, Push up
C : 상담

[ 잠실 ]

For time of :

100 Jumping Jack
90 Squat
80 Sit up
70 Push up
60 Plank ( sec )
50 Walking Lunge
40 Dip
30 V-up
20 Burpee
10 Handstand Walk ( meter )

B : Band Assist, Knee Touch, No HSW
C : 상담

[ 수원 ]

“Sean”

10 Rounds for time of :

11 Chest to bar
22 Fornt Squat ( 75/55 )

Time Cap : 25 MIN

A : Pull up
B : Assist Pull up
C : 상담

# 스케일 무게 자유

254

Saturday 231118

[ 잠실 ]

AMRAP : 20 MIN

50 Wall Ball Shot ( 20/14 )
50 Double under
40 Box Jump ( 24/20 )
40 Toes to bar
30 Chest to bar
30 Burpee
20 Power Clean ( 135/95 )
20 Push Jerk
10 Power Snatch
10 Muscle Up

A : No Muscle up, Pull up, 무게 자유
B : 높이 자유, Knee raise, Band Assist
C : x2 Single under

AMRAP : 18 MIN

[ 수원 ]

AMRAP : 18 MIN

12 One leg Squat, Alternating
9 Toes to bar
6 Hang Power Clean ( 155/105 )

A : 무게자유
B : x2 Jumping Lunge, Knee raise
C : 상담

[ 압구정 ]

“Pat"

As many rounds as possible in 20 minutes :

15 Pull up
10 Front rack Walking Lunge ( 50/35 )
15 Push up
10 Front rack Walking Lunge

A : 무게 자유
B : Band Assist
C : 상담

@painstorms

253

Friday 231117

[ 수원 ]

17.1

For time of :

10 Dumbbell Snatch ( 50/35 )
15 Burpee Box Jump over ( 24/20 )

20 Dumbbell Snatch
15 Burpee Box Jump over

30 Dumbbell Snatch
15 Burpee Box Jump over

40 Dumbbell Snatch
15 Burpee Box Jump over

50 Dumbbell Snatch
15 Burpee Box Jump over

Time Cap : 20 MIN

A : ( 35/25 )
B : 무게자유, Step up over
C : 상담

[ 압구정 ]

Team of 2

For time of :

1000 Row
100 Wall Ball Shot ( 20/14 )
30 Hang Clean ( 155/105 )

1000 Row
100 Wall Ball Shot ( 20/14 )
30 Hang Clean ( 205/135 )

TIME CAP : 25 MIN

A : ( 135/95 ), ( 165/115 )
B : 무게 자유
C : 상담

[ 잠실 ]

4 Rounds for time of :

10 DB Snatch, Left ( 50/35 )
10 DB Overhead Lunge, L
10 DB Snatch, Right
10 DB Overhead Lunge, R
10 DB Power Clean, L
10 DB Front Squat, L
10 DB Power Clean, R
10 DB Front Squat, R

A : 무게 자유
B : Hang
C : 상담

@painstorms