547

Saturday 220521

[ 압구정 ]

Team of 2

2 Rounds For time of :

40 Deadlift ( 155/105 )
40 Pull up

30 Hang Power Clean
30 Chest to bar

20 Push Jerk
20 Bar Muscle up

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

#스케일 무게 자유

[ 잠실 ]

Team of 2

For time of :

20 Squat Clean ( 135/65 )
16 Squat Clean ( 165/85 )
12 Squat Clean ( 195/105 )
8 Squat Clean ( 225/125 )
4 Squat Clean ( 245/145 )


A : ( 95/45 ) B : ( 55/35 ) C : 상담
( 115/65 ) ( 75/45 )
( 135/85 ) ( 95/55 )
( 155/105 ) ( 115/65 )
( 175/125 ) ( 135/75 )

TIME CAP : 14 MIN

546

Friday 220520

[ 잠실 ]

"Franzilla"

For time of :

21 Thruster ( 95/65 )
21 Pull up
15 Thruster ( 115/75 )
15 Chest to bar
9 Thruster (135/95 )
9 Bar Muscle up

A : ( 95/65 ), Pull up
B : ( 75/45 ), Band Assist
C : 상담

[ 압구정 ]

4 Rounds for time of :

400 Run
50 Sit up
50 Squat

Scale : 상담

@painstorms

545

Thursday 220519

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Deadlift ( 155/105 )
10 Toes to bar
10 Handstand push up

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


[ 잠실 ]

"Painstorm Xll"

For time of :

400 Run
50 Back Squat ( 45/35 )
50 Front Squat
50 Overhead Squat
400 Run
50 Shoulder Press
50 Push Press
50 Push Jerk
400 Run
50 Hang Power Clean
50 Hang Power Snatch
400 Run

A : 무게 자유
B : 40 Reps
C : 30 Reps

TIME CAP : 30 MIN

544

Wednesday 220518

[ 잠실 ]

7 Rounds for max calorie of :

Row 1 minute
Rest 2 minute

Post row type and total calorie to comments

[ 압구정 ]

5 Rounds

3 Minutes of :

10 Front Squat ( 185/125 ) 
10 Box Jump ( 30/24 ) 
Row for Max calories

Rest 3 minutes  

A : ( 135/95 ) 이상
B : 무게 자유, ( 24/20 )
C : 상담ㄱ

@painstorms

543

Tuesday 220517

[ 압구정 ]

"Helen"

3 Rounds for time of :

400 Run
21 Kettlebell Swing ( 24/16 )
12 Pull up

A : 무게 자유
B : Band Assist
C : 상담

[ 잠실 ]

For time of :

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

Ring Dip
Toes to bar
Box Jump ( 24/20 )

A : Bar Dip
B : Band Assist, Knee raise, Step up
C : Push up

@painstorms

542

Monday 220516

[ 잠실 ]

For time of :

25 - 20 - 15 - 10 - 5
Kettlebell Swing ( 32/24 )
50 - 40 - 30 - 20 - 10
double under
25 - 20 - 15 - 10 - 5
Goblet Squat

A : ( 24/16 )
B : 무게자유, x2 Single under
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

12 Hang Squat Clean ( 135/95 )
15 Ring Dip

A : Bar Dip
B : Push up
C : 상담 ㄱ

@painstorms

541

Saturday 220514

[ 압구정 ]

"Marston"

As many rounds as possible in 20 minutes :

1 Deadlift ( 405/265 )
10 Toes to bar
15 Burpee over the barbell

A: 2 Deadlift ( 300/200 ) 이상
B: 3 Deadlift ( 200/100 ) 이상
C: 5 Deadlift 무게자유, Knee raise

[ 잠실 ]

1.

Hang Squat Snatch

1 - 1 - 1 - 1 - 1

2.

"Isabel"

30 Snatch ( 135/95 )

A : ( 115/75 )
B : 무게자유
C : Hang Snatch

TIME CAP : 6 MIN

@painstorms

540

Friday 220513

[ 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

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

TIME CAP : 25 MIN

[ 압구정 ]

Team of 2

As many rounds as possible in 30 minutes :

80/60 Row ( Cal )
60 Wall Ball Shot ( 20/14 )
40 Dumbbell Box Step up ( 24/20 )
20 Devil Press ( 50/35 )

A: 덤벨 무게자유
B: 둘 다 무게자유
C: 상담

@painstorms

539

Thursday 220512

[ 압구정 ]

1.

Power Clean

3 - 3 - 3 - 3 - 3

2.

"Black and Blue"

5 Rounds for time of :

10 Power Clean ( 135/95 )
10 Burpee

Scale : 무게 자유

[ 잠실 ]

AMRAP : 12 MIN

1 Squat Clean ( 185/125 )
1 Muscle up

2 Squat Clean
2 Muscle up

3 Squat Clean
3 Muscle up

4 Squat Clean
4 Muscle up
.
.
.

A : ( 135/85 ), Bar Muscle up
B : 무게자유, Chest to bar or Pull up
C : Band or Box Assist

@painstorms

538

Wednesday 220511

[ 잠실 ]

For time of :

100 Handstand Push up ( 1 plate )

At the beginning of each minute perform 20 Double unders

A : Handstand Push up
B : Mat Assist, x2 Single under
C : Push up

TIME CAP : 15 MIN

[ 압구정 ]

10 Rounds for time of :

200 Run
5 Muscle up

A: 3 Muscle up or 5 Bar Muscle up
B: 10 Pull up
C: 상담

@painstorms

537

Tuesday 220510

[ 압구정 ]

For time of :

10 Squat Clean ( 185/125 )
50 Double under
8 Squat Clean ( 185/125 )
50 Double under
6 Squat Clean ( 185/125 )
50 Double under
4 Squat Clean ( 185/125 )
50 Double under
2 Squat Clean ( 185/125 )
50 Double under

A: 무게자유
B: x2 Single under
C: 상담

[ 잠실 ]

3 Rounds for time of :

400m Run
21 kettlebell Swing ( 24/16 )
12 Pull up

A : 무게 자유
B : Band Assist
C : Box Assist

@painstorms

536

Monday 220509

[ 잠실 ]

AMRAP : 15 MIN

20 Walking Lunge
15 Squat
10 Burpee

Scale : 상담

[ 압구정 ]

As many rounds as possible in 12 minutes :

12 Dumbbell Snatch ( 50/35 )
12 Toes to bar
12 One Leg Squat, Alternating

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

@painstorms

535

Saturday 220507

[ 압구정 ]

"Murph"

For time of :

1600 Run
Then, 10 Rounds
10 Pull up
20 Push up
30 Squat
Then,
1600 Run

A: 1200 Run, 8 Pull up. 16 Push up. 24 Squat
B: 800 Run, 6 Pull up. 12 Push up. 18 Squat
C: 상담

[ 잠실 ]

1.

Clean and Jerk

1 - 1 - 1 - 1 - 1

2.

Team of 2

50 Clean and Jerk ( 135/95 )

A : ( 115/75 )
B : ( 95/55 )
C : 무게자유

@painstorms

534

Friday 220506

[ 잠실 ]

For time of :

1000 Row
50 Thruster ( 45/35 )
30 Toes to bar

B : 무게 자유, Knee raise
C : 상담

[ 압구정 ]

1.

Thruster

1 - 1 - 1 - 1 - 1

2.

Bar facing burpee Interval

7 Rounds

90 SEC ON

30 SEC OFF

@painstorms

533

Wednesday 220504

[ 압구정 ]

Team of 2

3 Rounds for time of:

100/80 Row ( Cal )
100 Wall Ball Shot ( 20/14 )

B : ( 14/8 )
C : 상담

[ 잠실 ]

Team of 2

10 Rounds For time of :

20 Push jerk ( 135/85 )
20 Chest to bar

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

@Painstorms