174

Wednesday 251224

[ 수원 ]

"12 Days of Painstorm"

For time of :

1 Snatch ( 135/95 )
2 Bar muscle up
3 Burpee over the barbell
4 Deadlift
5 Toes to bar
6 Box Jump ( 24/20 )
7 Shoulder to overhead
8 Wall ball shot ( 20/14 )
9 Kettlebell swing ( 24/16 )
10 Pull up
11 Thruster
12 Back squat

TIME CAP : 25 MIN

A : 무게 자유, BMU=OHS
B : Knee raise, Step up, Assist Pull up
C : 상담

[ 압구정 ]

Team of 2

As many rounds as possible in 24 minutes :

24 Power Clean ( 95/65 )
24 Box Jump over ( 24/20 )
24 Thruster

A : 무게 자유
B : Step over
C : 상담

[ 잠실 ]

"12 Days of xmas barbell style"

For time of :

1 Deadlift ( 95/75 )
2 Hang Power Clean
3 Front Squat
4 Shoulder Press
5 Back Squat
6 Push Press
7 Thruster
8 Squat Clean
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 Sumo Deadlift High Pull

TIME CAP : 35 MIN

A : ( 75/55 )
B : ( 55/35 )
C : 상담

[ 아차산 ]

"12 Days of Christmas"

For time of :

1 Power Clean and Jerk ( 115/75 )
2 Hang Squat Clean
3 Burpee
4 Push up
5 Toes to bar
6 Deadlift
7 Wall Ball Shot ( 20/14 )
8 Pull up
9 Box Jump, step down ( 24/20 )
10 Walking Lunge
11 Back Squat
12 Thruster

B : 무게 자유, Knee raise, Band Assist, 높이 자유
C : 상담

TIME CAP : 25 MIN

@painstorms

173

Tuesday 251223

[ 잠실 ]

1.

Clean and Jerk

1 - 1 - 1 - 1 - 1

2.

2 Rounds

500/450 Row
Rest 2 MIN

# 2 라운드 중 가장 느린 기록이 최종 기록입니다

[ 압구정 ]

"Angie Aninge"

For time of :

100 Pull up
10 Bar Muscle up

100 Push up
10 Bar Muscle up

100 Sit up
10 Bar Muscle up

100 Squat
10 Bar Muscle up

TIME CAP : 25 MIN

A : n BMU
B : "Angie"
C : 상담

[ 아차산 ]

EMOM x 20

1 : 15/12 Row
2 : 50ft DB Walking Lunge ( 50x2/35x2 )
3 : 18 Sit up
4 : Max DB Snatch, alternating
5 : Rest

B : 무게 자유, 15 SU
C : 상담

[ 수원 ]

Team Row

For time of :

5000 Row

#번갈아 가면서 20번씩 당기기!

@painstorms

172

Monday 251222

[ 압구정 ]

"Grettell and Ingrid"

10 Rounds for time of :

3 Clean and Jerk ( 135/95 )
3 Burpee over the barbell

TIME CAP : 7 MIN

Rest 7 minutes

10 Rounds for time of :

3 Snatch ( 135/95 )
3 Burpee over the barbell

TIME CAP : 7 MIN

Scale : 무게 자유

Compare to 230104

[ 잠실 ]

AMRAP : 12 MIN

1 - 2 - 3 - 4 - 5 - 6 • • •

Push up
Chest to bar
Squat Box Jump step down ( 24/20 )

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

[ 아차산 ]

AMRAP : 18 MIN

3 Bar Muscle up
4 Burpee Box Jump over ( 24/20 )
5 Front Squat ( 155/105 )

A : Chest to bar or Pull up, ( 95/65 ) 이상
B : Band Assist, 높이 자유, 무게 자유
C : 상담

[ 수원 ]

AMRAP : 16 MIN

4 Power Clean ( 155/105 )
8 Push up
12 One Leg Squat, Alternating

A : ( 135/85 )
B : 무게 자유, Jumping Lunge
C : 상담

171

Saturday 251220

[ 아차산 ]

AMRAP : 16 MIN

10 DB Snatch, L ( 50/35 )
10 Box Jump, step down ( 24/20 )
10 DB Snatch, R
10 Box Jump
10 DB Overhead Lunge, L
10 Box Jump
10 DB Overhead Lunge, R
10 Box Jump
10 DB Thruster, L
10 Box Jump
10 DB Thruster, R
10 Box Jump

B : 무게 자유, 높이 자유
C : 상담

[ 압구정 ]

압구정은 건물 정전으로 휴관입니다.
회원권 기간은 1일씩 연기 됩니다.
감사합니다!!

[ 잠실 ]

For time of :

10 Deadlift ( 155/110 )
10 Hang Squat Clean
10 Burpee over the barbell
8 Deadlift
8 Hang Squat Clean
8 Burpee over the barbell
6 Deadlift
6 Hang Squat Clean
6 Burpee over the barbell
4 Deadlift
4 Hang Squat Clean
4 Burpee over the barbell
2 Deadlift
2 Hang Squat Clean
2 Burpee over the barbell

TIME CAP : 16 MIN

A : ( 115/80 )이상
B : 무게 자유
C : 상담

[ 수원 ]

수원점은 휴무입니다.
감사합니다.

170

Friday 251219

[ 수원 ]

For time of :

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

Thruster ( 135/95 )

Each rounds begin with 200 Run

Time Cap : 25 MIN

A : ( 115/75 )
B : 무게 자유
C : 상담

송년회로 인해 12:00 / 18:45 수업만 있습니다.
감사합니다.

[ 압구정 ]

As many rounds as possible in 18 minutes :

10 Toes to bar
12 Sit up
10 Box Jump ( 24/20 )
12 Overhead Walking Lunge ( 50/35 )

A : 무게 자유
B : Knee raise
C : Step up

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

15/12 Row
10 Back Squat ( 135/95 )
10 Burpee over the barbell
Max reps Bar Muscle up

Rest 3 MIN

A : ( 95/65 ) 이상, T2B
B : 무게 자유, Knee raise
C : 상담

[ 잠실 ]

AMRAP : 22 MIN

1 Muscle up
22 Handstand Push up
99 Double under
8 Snatch ( 135/95 )
26 Pull up
21 Wall Ball Shot ( 20/14 )

A : 5 Toes to bar, Mat Assist, ( 95/65 )이상
B : 5 Knee raise, Push Press, 무게 자유, Band Assist

@painstorms

169

Thursday 251218

[ 잠실 ]

3 Rounds for time of :

50 Walking Lunge
40 Back Extension
30 Sit up
20 Push up
10 Handstand Walk ( m )

TIME CAP : 15 MIN

A : 30 Sec Handstand Hold
B : No Handstand
C : 상담

[ 압구정 ]

Team of 2

As many rounds as possible in 20 minutes :

9 Synchronized Squat
6 Synchronized Burpee over the barbell
3 Clean ( 205/145 )

A : ( 185/125 )
B : 무게 자유
C : 상담

[ 아차산 ]

5 Rounds for time of :

50 Crossover
20 Sit up
50ft Handstand Walk

A : 20 HSPU or Mat Assist
B : 20 Shoulder Press
C : 상담

TIME CAP : 18 MIN

[ 수원 ]

“Bar Nate”

AMRAP : 20 MIN

2 Bar Muscle up
4 Handstand Push up
8 Kettlebell Swing ( 32/24 )

A : 무게 자유
B : 5 T2B, 7 HSPU, 10 KBS
C : 5 Knee raise, 10 Push up, 15 KBS

@painstorms

168

Wednesday 251217

[ 압구정 ]

For time of :

20 - 15 - 10 - 5

Bar Muscle up
Devil Press ( 50/35 )

TIME CAP : 17 MIN

A : 10 - 8 - 6 - 4 BMU, C2B
B : Pull up
C : 상담

[ 잠실 ]

Team of 2

AMRAP : 20 MIN

10 - 20 - 30 - 40 • • •

Row
Toes to bar
Thruster ( 135/105 )

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

[ 아차산 ]

"Cindy"

AMRAP : 20 MIN

5 Pull up
10 Push up
15 Squat

B : Band Assist
C : 상담

[ 수원 ]

E2MOM x 12

1 : Row
2 : Sled Push ( 152/103 )
3 : Bike
4 : Kettlebell Farmers Carry ( 24x2/16x2 )
5 : Burpee
6 : Sandbag Lunge ( 20/10 )
Rest 30 Sec

Scale : 무게 자유

167

Tuesday 251216

[ 아차산 ]

Team of 2

I go You go

20 Rounds for time of :

9 Wall Ball Shot ( 20/14 )
6 Burpee over the barbell
3 Power Snatch ( 115/85 )

A : ( 95/65 ) 이상
B : 무게 자유
C : 상담

TIME CAP : 20 MIN

[ 압구정 ]

Team of 2

As many rounds as possible in 20 minutes :

24/20 Row ( Cal )
16 Hang Squat Clean ( 155/105 )
8 Wall Walk

A : 무게 자유
B : Scaled Wall Walk
C : Inchworm Push up

[ 잠실 ]

1.

Front Squat

2 - 2 - 2 - 2 - 2

2.

AMRAP : 6 MIN

1 Strict Pull up
10 Double under

2 Strict Pull up
20 Double under
.
.

A : Band Assist
B : Single under
C : Jumping Pull up

[ 수원 ]

14.1

AMRAP : 10 MIN

30 Double under
15 Power Snatch ( 75/55 )

A : 무게 자유
B : x2 Single under
C : 상담

166

Monday 251215

[ 수원 ]

For time of :

600 Row
12 Hang Squat Clean ( 185/125 )
6 Wall Walk

400 Row
8 Hang Squat Clean
4 Wall Wlak

200 Row
4 Hang Squat Clean
2 Wall Wlak

A : ( 155/105 )
B : 무게 자유, x2 Inch Worm
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

8 Knee to Elbow
8 Kettlebell Swing ( 32/24 )
12 Box Jump ( 24/20 )
#Step down from the box

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

[ 잠실 ]

5 Rounds for time of :

20 Shoulder to overhead ( 50/35 )
15 Burpee Box Jump over ( 24/20 )

TIME CAP : 15 MIN

A : 무게 자유
B : 높이 자유
C : 상담

[ 아차산 ]

AMRAP : 16 MIN

10 DB Hang Clean and Jerk, alternating ( 50/35 )
10 Toes to bar
10 Box Jump over ( 24,20 )

B : 무게 자유, Knee raise, 높이 자유
C : 상담

@painstorms

165

Saturday 251213

[ 잠실 ]

Team of 2

For time of :

60/48 Row
30 Clean and Jerk ( 135/95 )

40/32 Row
20 Clean and Jerk ( 185/135 )

20/16 Row
10 Clean and Jerk ( 225/165 )

TIME CAP : 17 MIN

A : ( 95/65 ), ( 135/95 ), ( 185/135 )
B : 무게 자유
C : 상담

[ 압구정 ]

EMOM x 20

6 Toes to bar
12 Push up
18 Squat

A : 5, 10, 15
B : 4, 8, 12
C : 3, 6, 9

Compare to 200821

[ 아차산 ]

For time of :

15 Sit up
30 Power Snatch ( 105/75 )
15 Sit up

Rest 1 MIN

15 Toes to bar
30 Power Snatch ( 75/55 )
15 Toes to bar

B : 무게 자유, Knee raise
C : 상담

TIME CAP : 14 MIN

[ 수원 ]

AMRAP : 15 MIN

5/5 Dumbbell Hang Clean and Jerk ( 50/35 )
10 Ring Dip
10 Box Jump ( 24/20 )

*Step down from the box

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

@painstorms

164

Friday 251212

[ 압구정 ]

As many rounds as possible in 18 minutes :

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

A : 무게 자유
B : 15 DU or 60 SU
C : 상담

[ 잠실 ]

For time of :

21 Back Squat ( 45/35 )
21 Sit up
20 Front Squat
20 Sit up
19 Overhead Squat
19 Sit up
.
.
.

TIME CAP : 18 MIN

B : 무게 자유
C : 상담

[ 아차산 ]

For time of :

25 Burpee Box Jump over ( 24/20 )
20 Pull up
15 Hang Squat Clean ( 135/95 )

20 Burpee Box Jump over
15 Chest to bar
10 Hang Squat Clean

15 Burpee Box Jump over
10 Bar Muscle up
5 Hang Squat Clean

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

TIME CAP : 15 MIN

[ 수원 ]

Team of 2

I go, You go

20 Rounds for time of :

4 Deadlift ( 225/155 )
8 Pull up
12 Squat

Time Cap : 25 MIN

A : ( 185/125 )
B : 무게 자유, Band Assist
C : 상담

163

Thursday 251211

[ 아차산 ]

Team of 2

E3MOM x 7

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

Rest 1 MIN

Then, 100 Wall Ball Shot ( 20/14 )

B : 무게 자유
C : 상담

[ 압구정 ]

5 Rounds

90 Second of :

7 Bar Muscle up
7 Power Clean ( 135/95 )
Max reps Burpee over the barbell

Rest 90 Second

A : n Bar Muscle up
B : n Toes to bar, 7 Knee raise
C : 상담

[ 잠실 ]

AMRAP : 16 MIN

3 Ring Muscle up
6 Handstand Push up
12 Dumbbell Snatch, alternating ( 50/35 )

A : 5 Chest to bar or 5 Pull up, Mat Assist, 무게 자유
B : 5 Band Assist Pull up, Pike Push up
C : 5 Jumping Pull up, Push up

[ 수원 ]

For time of :

24 - 21 - 18 - 15 - 12 - 9 - 6 - 3

Power Clean ( 95/65 )
Sit up
Back Extension

A : ( 75/45 )
B : 무게 자유
C : 상담

162

Wednesday 251210

[ 수원 ]

"Ledesma 4/5"

AMRAP : 16 MIN

4 Handstand push up
8 Toes to bar
12 Medicine Ball Clean ( 20/14 )

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

[ 압구정 ]

As many rounds as possible in 20 minutes :

15/12 Row ( Cal )
10 Inchworm Push up

Scale : 상담

Compare to 240321

[ 잠실 ]

Team of 2

Burpee over the barbell Interval

7 Rounds

90 Sec on
30 Sec off

Scale : 귀가

[ 아차산 ]

AMRAP : 14 MIN

7 Handstand Push up
14 DB Box Step up ( 70/50 )( 24/20 )
70 Double under

A : Mat Assist, ( 50/35 )
B : Push up, 무게 자유, 20 DU
C : 상담

@painstorms

161

Tuesday 251209

[ 잠실 ]

For time of :

600m Row
12 Hang Squat Clean ( 185/135 )
6 Wall Walk
400m Row
8 Hang Squat Clean
4 Wall Walk
200m Row
4 Hang Squat Clean
2 Wall Walk

A : ( 135/95 )이상
B : ( 75/55 )이상, Half Wall Walk
C : 무게 자유, Inchworm Push up

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Strict Pull up
10 One Leg Squat, Alternating
1 Clean and Jerk ( 135/95 )

5 Strict Pull up
10 One Leg Squat
2 Clean and Jerk

5
10
3
.
.
.

A : Kipping
B : Band Assist, Jumping Lunge
C : 상담

Compare to 241209

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

12/10 Row
12 Sit up
12 DB Snatch, alternating ( 50/35 )
Max rep Shuttle Run ( 50ft )

Rest 3 MIN

B : 무게 자유
C : 상담

[ 수원 ]

1.

Hang Power Snatch

1 - 1 - 1 - 1 - 1

2.

AMRAP : 7 MIN

10 Hang Power Snatch ( 75/55 )
20 Jumping Lunge

Scale : 무게 자유

@painstorms

160

Monday 251208

[ 압구정 ]

As many rounds as possible in 16 minutes :

12 Dumbbell Snatch ( 50/35 )
12 Weighted Box Step up ( 24/20 )
6 Burpee over the Dumbbell
6 Handstand push up

A : Mat Assist
B : Push up
C : 상담

[ 잠실 ]

AMRAP : 13 MIN

4 Wall Ball Shot ( 20/14 )
4 Toes to bar
8 Double under

8 Wall Ball Shot ( 20/14 )
8 Toes to bar
16 Double under

12 Wall Ball Shot ( 20/14 )
12 Toes to bar
24 Double under
.
.
.

A : 무게 자유
B : Knee raise, 1/2 Double under
C : Single under

[ 아차산 ]

AMRAP : 18 MIN

2 Gymnatic Complex
6 Front Squat ( 135/95 )
12 Burpee over the DB

A : 6 Toes to bar, ( 95/65 ) 이상
B : 6 Knee raise, 무게 자유
C : 상담

*1 Gymnastic Complex
2 Toes to bar
1 Bar Muscle up

[ 수원 ]

“The Ghost”

6 Rounds

1 Minute of Row ( Cal )
1 Minute of Burpee
1 Minute of Double under
1 Minute of Rest

Scale : Single under