77

Friday 260313

26.3

For time of :

2 Rounds

12 Burpee over the barbell
12 Clean ( 95/65 )
12 Burpee over the barbell
12 Thruster

2 Rounds

12 Burpee over the barbell
12 Clean ( 115/75 )
12 Burpee over the barbell
12 Thruster

2 Rounds

12 Burpee over the barbell
12 Clean ( 135/85 )
12 Burpee over the barbell
12 Thruster

TIME CAP : 16 MIN

76

Thursday 260312

[ 수원 ]

10 Rounds for time of :

200 Run
3 Bar Muscle up

Time Cap : 20 MIN

A : 1 BMU or 6 Toes to bar
B : 6 Knee raise
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

5/5 Dumbbell Clean and Jerk ( 50/35 )
10 Goblet Squat
10 Box Jump ( 24/20 )

A : 무게 자유
B : 높이 자유
C : 상담

[ 잠실 ]

AMRAP : 10 MIN

10 Burpee
30 Seconds Plank

Scale : 귀가

[ 아차산 ]

10 Rounds for time of :

10 Burpee
10 Box Jump, step down ( 24/20 )
30 Double under

B : 높이 자유, 10 DU
C : 상담

TIME CAP : 18 MIN

@painstorms

75

Wednesday 260311

[ 잠실 ]

Team of 2

For time of :

10000/9000 Row

TIME CAP : 50 MIN

Scale : 상담

[ 압구정 ]

1.

Snatch

1 - 1 - 1 - 1 - 1

Compare to 250211

2.

For time of :

400 Run
100 Sit up
50 Bupree
400 Run

Scale : 상담

[ 아차산 ]

Team of 2

AMRAP : 24 MIN

1000/900 Row
100 Toes to bar
100 Medicin Ball Box Step over ( 20/14 ) ( 24/20 )

B : Knee raise, 무게 자유, 높이 자유
C : 상담

[ 수원 ]

4 Set

AMRAP : 2 MIN

10 Overhead Squat ( 135/95 )
50 Double under
Max rep Push up

Rest 1 minute between sets

A : ( 115/75 )
B : 무게 자유, 12 OHS, x2 Single
C : 상담

@painstorms

74

Tuesday 260310

[ 압구정 ]

"Fight Gone Bad"

3 Rounds

Wall Ball Shot ( 20/14 )
Sumo Deadlift High Pull ( 75/55 )
Box Jump ( 24/20 )
Push Press ( 75/55 )
Row ( Cal )
Rest 1 minute

A : ( 14/8 ), ( 55/35 )
B : Goblet Squat, Sumo Deadlift,
Step up, Push up
C : 상담

Compare to 240723

[ 잠실 ]

AMRAP : 15 MIN

35 Double under
25 Back Extension
15 Sit up
5 Thruster ( 135/105 )

A : ( 115/85 )
B : ( 95/65 )
C : 무게 자유, Single under

[ 아차산 ]

AMRAP : 15 MIN

5 Power Clean ( 135/95 )
10 Handstand Push up
20 Sqaut

A : ( 95/65 ) 이상, Mat Assist
B : 무게 자유, Push up
C : 상담

[ 수원 ]

“Laura”

Team of 2

AMRAP : 21 MIN

30/24 Row ( Cal )
20 Burpee over the rower
10 Power Clean ( 155/105 )

A : ( 115/75 )
B : 무게 자유
C : 상담

73

Monday 260309

[ 잠실, 수원, 아차산 ]

“26.2”

For time of :

80ft DB Overhead Walking Lunge ( 50/35)
20 DB Snatch
20 Pull up

80ft DB Overhead Walking Lunge
20 DB Snatch
20 Chest to bar

80ft DB Overhead Walking Lunge
20 DB Snatch
20 Muscle up

Scale : 무게 자유, Jumping Pull up, Pull up, Chest to bar

TIME CAP : 15 MIN

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Plate Snatch ( 45/35 )
10 Overhead Lunge
5 Burpee Plate Jump

Scale : 무게 자유

Compare to 241118

72

Saturday 260307

[ OPEN GYM ]

11:00 ~ 13:00
수 원

12:00 ~ 15:00
압구정

10:00 ~ 13:00
잠 실

10:00 ~ 13:00
아차산

@painstorms

71

Friday 260306

[ 잠실 ]

For time of :

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

DB Snatch, alternating ( 50/35 )
Push up
Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Burpee
10 Kettlebell Swing ( 24/16 )
15 Squat

Scale : 무게 자유

[ 수원 ]

26.2

[ 아차산 ]

AMRAP : 16 MIN

4 Pull up
8 Front Squat ( 135/95 )
12 Burpee over the barbell

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

@painstorms

70

Thursday 260305

[ 압구정 ]

As many rounds as possible in 16 minutes :

8 Power Clean ( 95/65 )
10 Push up
12 One Leg Squat, Alternating

A : 무게 자유
B : Jumping Lunge
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

30 Double under
20 Squat
10/9 Row
3 x [ 1 Wall Walk + 1 Wall Facing HSPU ]

A : Wall Walk
B : Half Wall Walk
C : Single under, 6 Inchworm Push up

[ 아차산 ]

Team of 2

E4MOM x 7

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

Rest 30 Sec

C : 상담

[ 수원 ]

Team of 2

For time of :

1 : 5000m Row
2 : 400m Run

Scale : 상담

69

Wednesday 260304

[ 아차산 ]

AMRAP : 15 MIN

10 Single Arm Devil Press ( 50/35 )
10 Toes to bar
10 Sit up

A : ( 35/25 ) 이상
B : 무게 자유, Knee raise
C : 상담

[ 압구정 ]

Team of 2

3 Rounds for time of :

1500/1200 Row
100 V up

Scale : 상담

[ 잠실 ]

Team of 2 ( I go you go )

AMRAP : 12 MIN

9 Deadlift ( 95/65 )
7 Hang Power Clean
5 Push Jerk
3 Burpee over the barbell

A : ( 75/45 )
B : 무게 자유
C : 상담

[ 수원 ]

For time of :

15 - 12 - 9 - 6 - 3

Deadlift ( 275/185 )
Burpee Pull up

A : ( 225/155 )
B : ( 155 ↑/105 ↑ ), Box Pull up
C : 상담

68

Tuesday 260303

[ 수원 ]

8 Sets : ( 1 set every 3 minutes )

7 Hang Power Clean ( 115/75 )
6 Front Squat
5 Shoulder to Overhead
24 Double under

A : 무게 자유
B : x2 Single under
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

50 Double under
10 Single Devil Press ( 50/35 )

A : 무게 자유
B : 100 Single
C : 상담

[ 아차산 ]

5 Rounds for time of :

10 Power Clean ( 115/75 )
10 Push up
50 Double under

B : ( 75/55 ) 이상, 20 DU
C : 상담

TIME CAP : 15 MIN

[ 잠실 ]

10 Rounds for time of :

3 Muscle up
10 Burpee
15 Sit up

TIME CAP : 20 MIN

A : 3 Bar Muscle up
B : 5 Chest to bar or 5 Pull up
C : 5 Band Pull up or 5 Jumping Pull up

@painstorms

67

Monday 260302

[ 잠실 ]

16:00 ~ 19:00 오픈짐

[ 압구정 ]

12:00 ~ 15:00 오픈짐

[ 아차산 ]

10:00 ~ 13:00 오픈짐

[ 수원 ]

14:00 ~ 16:00 오픈짐

@painstorms

66

Saturday 260228

[ OPEN GYM ]

12:00 ~ 15:00
압구정

10:00 ~ 13:00
잠 실

10:00 ~ 13:00
아차산

11:00 ~ 13:00
수 원

65

Friday 260227

26.1

For time of :

20 Wall Ball Shot ( 20/14 )
18 Box Jump over ( 24/20 )

30 Wall Ball Shot
18 Box Jump over

40 Wall Ball Shot
18 Medicind Ball Box Step over

66 Wall Ball Shot

18 Medicind Ball Box Step over
40 Wall Ball Shot

18 Box Jump over
30 Wall Ball Shot

18 Box Jump over
20 Wall Ball Shot

TIME CAP : 12 MIN

64

Thursday 260226

[ 수원 ]

For time of :

25 Sit up
25 Squat
200 Run

50 Sit up
50 Squat
400 Run

75 Sit up
75 Squat
800 Run

Scale : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

6 RH Dumbbell Push Jerk ( 50/35 )
4 Burpee over the Dumbbell
6 LH Dumbbell Push Jerk
4 Burpee over the Dumbbell
30 Crossover

A : 무게 자유
B : 60 Single
C : 상담

Compare to 240726

[ 잠실 ]

1.

Front Squat

3 - 3 - 3 - 3 - 3

2.

5 Rounds for time of :

5 Front Squat ( 95/65 )
3 Power Clean
5 Push Jerk
3 Power Clean
5 Thruster

TIME CAP : 8 MIN

A : ( 75/45 )
B : ( 55/35 )
C : 무게자유

[ 아차산 ]

5 Rounds for time of :

90 Double under
45 Squat
15 Toes to bar

B : 30 DU. Knee raise
C : 상담

TIME CAP : 15 MIN

@painstorms

63

Wednesday 260225

[ 잠실 ]

For time of :

5 Rope Climb
3km Run
5 Rope Climb

A : 30 Toes to bar
B : 30 Knee raise
C : 2km

[ 압구정 ]

4 Rounds for time of :

400 Run
15 Pendlay Row ( 135/95 )
30 Sit up

Scale : 무게 자유

[ 아차산 ]

Team of 2

AMRAP : 8 MIN

50/40 Row
20 Sled Push up ( 152/102 ) ( 30ft )

Rest 1 MIN

AMRAP : 8 MIN

50/40 Bike
40 Wall Ball Shot ( 14/10 )

Rest 1 MIN

AMRAP : 8 MIN

50/40 Row
20 Weighted Walking Lunge ( 20/10 ) ( 30ft )

Rest 1 MIN

AMRAP : 8 MIN

40/30 Assult Bike
20 Shuttle Run ( 60ft )

Scale : 상담

[ 수원 ]

Team of 2

AMRAP : 20 MIN

36/28 Row ( Cal )
30 Wall Ball Shot ( 20/14 )
24 Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

@painstorms