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Total 547건 1 페이지
  • 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
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