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

216

Tuesday 250311

[ 수원 ]

For time of :

21 Deadlift ( 225/155 )
42 Box Jump Over
42 Sit up

15 Deadlift
30 Box Jump Over
30 Sit up

9 Deadlift
18 Box Jump Over
18 Sit up

A : ( 185/125 )
B : ( 135/95 ), Step up over
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

15/12 Row ( Cal )
20 Sit up
10 Toes to bar

Scale : Knee raise

[ 잠실 ]

Low Four

As many reps as possible in 4 minutes :

30/21 Row ( Cal)
21 Snatch ( 95/65 )
Max Burpee over the barbell

Rest 4 minute

As many reps as possible in 4 minutes :

30/21 Row ( Cal)
15 Snatch ( 115/75 )
Max Burpee over the barbell

Rest 4 minute

As many reps as possible in 4 minutes :

30/21 Row ( Cal)
9 Snatch ( 135/85 )
Max Burpee over the barbell

A : ( 75/55 ), ( 95/65 ), ( 115/75 )
B : 무게 자유
C : 상담

@painstorms

215

Monday 250310

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Medicine Ball Clean ( 20/14 )
10 Burpee

Scale : 무게 자유

Compare to 240315

[ 수원/잠실 ]

25.2

For time of :

21 Pull up
43 Double under
21 Thruster ( 95/65 )

18 Chest to bar
36 Double under
18 Thruster ( 115/75 )

15 Bar Muscle up
30 Double under
15 Thruster ( 135/85 )

Scale : Jumping Pull up, Pull up, Chest to bar,
( 65/45 ) ( 85/55 ) ( 105/65 ),
Single under

214

Saturday 250308

[ 잠실 ]

- Open Gym -

10:00 ~ 13:00

[ 수원 ]

4 Rounds for time of :

400 Run
40 Sit up
40 Back extension

Scale : 상담

[ 압구정 ]

- Open Gym -

12:00 ~ 15:00

@painstorms

213

Friday 250307

[ 수원 ] [ 압구정 ] [ 잠실 ]

25.2

@painstorms

212

Thursday 250306

[ 압구정 ]

As many rounds as possible in 17 minutes :

6 Inchworm Push up
8 Russian Kettlebell Swing ( 24/16 )
12 Box Step up ( 24/20 )

Scale : 무게 자유

[ 잠실 ]

Team of 2

For time of :

1500/1300 Row

Then,

8 Rounds

A : 30 Double under
B : 20 V-up

Then,

1500/1300 Row

# 번 갈아 가며 20번씩 당기기

Scale : 50 Single under, Knee Touch

[ 수원 ]

AMRAP : 15 MIN

10 Power Snatch ( 95/65 )
10 Overhead Squat
15 Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

211

Wednesday 250305

[ 잠실 ]

AMRAP : 12 MIN

1 Squat Clean ( 135/95 )
1 Hang Squat Clean
1 Thruster

A : ( 95/65 ) 이상
B : 무게 자유
C : Power Clean / Front Squat / Thruster

[ 수원 ]

Max rounds in 3 minute of :

3 Squat Clean ( 115/75 )
6 Push up

Rest 1 minute

Repeat for a total of 5 cycles

Scale : 무게 자유

[ 압구정 ]

For time of :

1000/800 Row
30 Snatch ( 135/95 )

TIME CAP : 9 MIN

A : ( 115/75 )
B : 무게 자유
C : 상담

Compare to 210814

@painstorms

210

Tuesday 250304

[ 수원 ]

6 Rounds for time of

50 Double under
5 Bar Muscle up

A : x2 Chest to bar
B : x2 Single, x2 All Pull up
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

15 Toes to bar
30 Squat
60 Double under

A : Knee raise
B : x2 Single
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

5 Chest to bar
10 Push up
15 Sit up
20 Squat

A : Pull up
B : Band Pull up
C : Jumping Pull up

@painstorms

209

Monday 250303

- Open Gym -

[ 수원 ]

14:00 ~ 16:00

[ 압구정 ]

12:00 ~ 15:00

잠실점은 휴무입니다.
이용에 착오 없으시길 바랍니다. 감사합니다.