382

Wednesday 240424

[ 수원 ]

AMRAP : 20 MIN

40 Double under
20 Sit up
10 Toes to bar

A : Knee raise
B : 1/2 DU or x2 SU
C : 상담

[ 압구정 ]

For time of :

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

Clean ( 155/105 )

Each rounds begin with 10 Pull up

TIME CAP : 15 MIN

A : 무게 자유
B : Band Assist
C : 상담

[ 잠실 ]

Team of 2

2 Rounds for time of :

1000 Row
100 Push up
100 Toes to bar

A : 50 Toes to bar
B : Knee raise
C : 상담

TIME CAP : 30 MIN

@painstorms

381

Tuesday 240423

[ 압구정 ]

"Blake"

4 Rounds for time of :

40 Overhead Lunge ( 45/25 )
30 Box Jump ( 24/20 )
20 Wall Ball Shot ( 20/14 )
10 Handstand push up

TIME CAP : 30 MIN

A : 무게 자유, Mat Assist
B : Step up, Push up
C : 상담

Compare to 230407

[ 잠실 ]

5 Rounds For time of :

15 Thruster ( 95/65 )
25 Sit up
35 Double under

A : 무게 자유
B : x2 Single under
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

Quarterfinals Workout 2

3 Rounds for time of :

50 Wall Ball Shot ( 20/14 )
50 Lateral Burpee Box Jump Over ( 24/20 )

Time Cap : 20 MIN

A : 무게 자유
B : Lateral Burpee Step up over
C : 상담

380

Monday 240422

[ 잠실 ]

AMRAP : 15 MIN

3 Bar Muscle up
6 Bar Facing Burpee
9 Power Clean ( 135/95 )

A : 6 Chest to bar
B : Pull up or Band Assist
C : Jumping Pull up, Hang Power Clean

# 스케일 무게 자유

[ 수원 ]

Quarterfinals Workout 1

4 Rounds for max reps :

1 minute of Snatch ( 135/85 )
1 minute of Row ( Cal )
1 minute of Dumbbell Box Step up ( 50/35 )
1 minute of Rest

Scale : 무게자유

[ 압구정 ]

1.

Snatch Complex

1 Snatch
1 Overhead Squat

2.

As many reps as possible in 7 minutes :

10 Burpee
20 Sit up

15 Burpee
30 Sit up

20 Burpee
40 Sit up
Max reps Muscle up

A : Bar Muscle up
B : Toes to bar
C : Knee raise

@painstorms

379

Saturday 240420

[ 수원 ]

For time of :

5 - 6 - 7 - 8 - 9 - 10 - 9 - 8 - 7 - 6 - 5
Overhead Squat ( 115/75 )

15 - 18 - 21 - 24 - 27 - 30 - 27 - 24 - 21 - 18 - 15
Double under

A : 무게자유
B : x2 Single under
C : 상담

[ 압구정 ]

18.1 

As many reps as possible in 20 minutes : 

8 Toes to bar 
10 DB Hang Clean and Jerk ( 50/35 ) 
14/12 Row ( Cal )  

A : 무게 자유
B : Knee raise
C : 상담

[ 잠실 ]

AMRAP : 12 MIN

1 Clean Complex ( 185/125 )
4 Wall Walk

*Clean Complex
1 Clean
1 Hang Clean
1 Front Squat
1 Jerk

A : ( 135/95 ) 이상
B : 무게 자유, Half Wall Walk
C : 10 Push up

@painstorms

378

Friday 240419

[ 압구정 ]

4 Rounds for time of :

400 Run
21 Burpee
15 Box Jump ( 30/24 )

TIME CAP : 25 MIN

A : ( 24/20 )
B : Step up
C : 상담

[ 잠실 ]

10 Rounds for time of :

10 Toes to bar
10 Burpee Box Jump over( 24/20 )

B : Knee raise
C : 높이 자유

TIME CAP : 18 MIN

[ 수원 ]

4 Rounds for time of :

400 Run
20 Ring Dip

A : Bar Dip
B : 30 Push up
C : 상담

377

Thursday 240418

[ 잠실 ]

Team of 2

For time of :

100 DB Deadlift ( 50x2/35x2 )
80 DB Push Press
60 DB Front Squat
40 DB Thruster
20 Man Maker

TIME CAP : 24 MIN

Sclae : 무게 자유

[ 수원 ]

Team of 2

AMRAP : 20 MIN

20 Burpee over the barbell
10 Power Clean ( 185/125 )
10 Bar Muscle up

A : ( 155/105 ), 20 Toes to bar
B : 무게자유, 20 Knee raise
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

20 Pull up
30 Kettlebell Swing ( 24/16 )
40 Wall Ball Shot ( 20/14 )

A : 둘 중 하나 무게 자유
B : 둘 다 자유
C : 상담

@painstorms

376

Wednesday 240417

[ 수원 ]

3 Rounds for time of :

50 Sit up
30 Deadlift ( 135/95 )

A : ( 115/75 )
B : 무게자유
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

1 Wall Walk
20 Sit up
30 Double under

2 Wall Walk
20 Sit up
30 Double under
.
.

A : x2 Inchworm Push up
B : 1/2 Double or x2 Single
C : 상담

[ 잠실 ]

4 Rounds for time of :

400 Run
4 Muscle up
40 Double under

A : 10 Toes to bar
B : 15 knee raise
C : x2 Single under

TIME CAP : 15 MIN

@painstorms

375

Tuesday 240416

[ 압구정 ]

As many rounds as possible in 12 minutes :

6 Bar Muscle up
6 Clean and Jerk ( 135/95 )

A : 12 Toes to bar
B : 12 Knee raise
C : 상담

[ 잠실 ]

5 Rounds

AMRAP : 2 MIN

10 Hang Power Clean ( 135/95 )
10 Burpee over the barbell
Max cal Row

Rest 2 Minutes

B : 무게 자유
C : 상담

[ 수원 ]

"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

B : ( 14/8 ), ( 55/35 )
C : 무게 자유, Sumo Deadlift, Step up

374

Monday 240415

[ 잠실 ]

For time of :

3 Rounds

15 Wall Ball Shot ( 20/14 )
15 Pull up

Rest 1 Minute

3 Rounds

10 Medicine Ball Clean
10 Chest to bar

Rest 1 Minute

3 Rounds

5 Burpee Wall Ball Shot
5 Bar Muscle up

A : All Pull up
B : Band Assist, 무게 자유
C : Jumping Pull up

TIME CAP : 20 MIN

[ 수원 ]

1.

Back Squat

10 - 10 - 10

2.

For time of :

100 Pull up

Time Cap : 10 MIN

Scale : Assist Pull up

[ 압구정 ]

1.

Front Squat

1 - 1 - 1 - 1 - 1

2.

7 Rounds for time of :

21 Overhead Lunge ( 45/35 )
12 Burpee

TIME CAP : 15 MIN

Scale : 무게 자유

Compare to 230612

@painstorms

373

Saturday 240413

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

For time of :

1200 Run
21 Snatch ( 115/75 )

800 Run
15 Snatch

400 Run
9 Snatch

A : ( 95/65 )
B : 무게 자유
C : 상담

[ 잠실 ]

For time of :

15 - 10 - 5

Overhead Squat ( 155/105 )
Muscle up ( Ring or Bar )

Scale : 무게 자유, 20 - 15 - 10 Burpee over the barbell

TIME CAP : 15 MIN

@painstorms

372

Friday 240412

[ 압구정 ]

"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

TIME CAP : 25 MIN

A : 무게 자유, Mat Assist
B : x2 Single, Step up, NO HSPU
C : 상담

[ 잠실 ]

4 Rounds for time of :

20 Pull up
30 Back Extension
40 Sit up
50 Double under

A : Band Assist
B : Jumping Pull up, x2 Single under
C : 10-20-30-40

TIME CAP : 20 MIN

[ 수원 ]

5 Rounds for time of :

30 Kettlebell Swing ( 24/16 )
30 Burpee
30 Sit up

Time Cap : 30 MIN

A : 무게 자유
B : 20 Reps
C : 상담

371

Thursday 240411

[ 잠실 ]

1.

Squat Clean

3 - 3 - 3 - 3 - 3

2.

"Black and blue"

5 Rounds for time of :

10 Power Clean ( 135/95 )
10 Burpee

A : ( 95/65 )이상
B : ( 75/45 )
C : 무게 자유

TIME CAP : 10 MIN

[ 수원 ]

AMRAP : 15 MIN

8 Toes to bar
10 Dumbbell Hang Clean and Jerk ( 50/35 )
12 Box Jump ( 24/20 )

*Step down from the box.

A : 무게자유
B : Knee raise, Step up
C : 상담

[ 압구정 ]

For time of :

1000 Row
50 Burpee
50 Toes to bar

1000 Row
25 Burpee
25 Bar Muscle up

TIME CAP : 20 MIN

A : 25 Toes to bar
B : Knee raise
C : 상담

@painstorms

370

Tuesday 240409

[ 수원 ]

“Sakura”

Team of 2

For time of :

800 Run with medicine ball ( 20/14 )
100 Medicine Ball Clean
800 Run with MB
100 Push up
800 Run with MB
100 Wall Ball Shot

Time Cap : 30 MIN

A : 무게자유
B : 75 Rep
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

200 Run
25 Squat
5 Clean ( 155/105 )

A : ( 115/75 )
B : ( 95/65 )
C : 상담

[ 잠실 ]

"Burbridge"

AMRAP : 17 MIN

78 Double under
10 Wall Ball Shot ( 20/14 )
7 Deadlift ( 225/155 )
8 Bar Facing Burpees
10 Wall Ball Shot

A : ( 16/10 ), ( 135/95 )
B : 39 Double under
C : x2 Single under

@painstorms

369

Monday 240408

[ 압구정 ]

As many rounds as possible in 18 minutes :

10 Burpee
15 Sit up
10 Knee to elbow
15 Back Extension

Scale : Knee raise

[ 잠실 ]

“Black Jack"

For time of :

20 Push up / 1 Sit up
19 Push up / 2 Sit up
.
.
2 Push up / 19 Sit up
1 Push up / 20 Sit up

B : 15/1.....1/15
C : 10/1.....1/10

TIME CAP : 18 MIN

[ 수원 ]

1.

Power Snatch

3 - 3 - 3 - 3 - 3

2.

14.1

AMRAP : 10 MIN

30 Double under
15 Power Snatch ( 75/55 )

A : 무게 자유
B : X2 Single under
C : 상담

368

Saturday 240406

[ 잠실 ]

AMRAP : 20 MIN

15 Toes to bar
50 Double under
5 Squat Clean ( 185/125 )

A : ( 115/85 )이상
B : Knee raise, 무게 자유
C : x2 Single under

[ 수원 ]

“Ladder Nancy”

For time of :

5 Overhead Squat ( 185/125 )
400 Run

10 Overhead Squat ( 155/105 )
400 Run

15 Overhead Squat ( 135/95 )
400 Run

20 Overhead Squat ( 95/65 )
400 Run

25 Overhead Squat ( 45/35 )
400 Run

A : ( 135/95 ), ( 115/85 ), ( 95/65 ), ( 75/55 ), ( 45/35 )
B : 무게 자유
C : 상담

[ 압구정 ]

Team of 2

2 Rounds for time of :

2000 Row
100 Toes to bar

Scale : Knee raise