98

Saturday 241019

[ 수원 ]

AMRAP : 16 MIN

8 Thruster ( 95/65 )
12 Toes to bar
48 Double under

A : ( 75/45 )
B : 무게 자유, Knee raise, x2 Single under
C : 상담

[ 압구정 ]

"Annie with Kettlebell"

For time of :

50 - 40 - 30 - 20 - 10

Sit up
Double under
Kettlebell Swing ( 24/16 )

A : 무게 자유
B : x2 Single
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

20 Wall Ball Shot ( 20/14 )
15 Sumo Deadlift High Pull ( 75/55 )
10 Box Jump ( 24/20 )

A : 무게 자유
B : 높이 자유
C : 상담

@painstorms

97

Friday 241018

[ 압구정 ]

“Karabel”

3 Rounds

As many rounds as possible in 5 minutes :

3 Power Snatch ( 135/95 )
15 Wall Ball Shot ( 20/14 )

Rest 5 minutes

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 잠실 ]

"Kalsu"

For time of :

100 Thruster ( 135/95 )

5 Burpees to start and at the top of every minute

A : ( 95/65 )
B : 무게 자유, 4 Burpee
C : 3 Burpee

[ 수원 ]

4 Rounds for time of :

25 Sumo Deadlift High Pull ( 75/55 )
50 Back Extension
25 Rusian Kettlebell Swing ( 24/16 )

A : 둘 중 하나 무게 자유
B : 둘 다 무게 자유
C : 상담

96

Thursday 241017

[ 잠실 ]

For time of :

50 Chest to bar
800 Run ( meter )
50 Chest to bar

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

TIME CAP : 14 MIN

[ 수원 ]

AMRAP : 20 MIN

20 V up
20 Wall Ball Shot ( 20/14 )
200 Run

A : ( 14/10 )
B : Knee touch, 무게 자유
C : 상담

[ 압구정 ]

For time of :

400 Run
15 Bar Muscle up
21 Burpee

400 Run
12 Bar Muscle up
21 Burpee

400 Run
9 Bar Muscle up
21 Burpee

TIME CAP : 20 MIN

A : 21, 18, 15 Toes to bar
B : 21, 18, 15 Knee raise
C : 상담

@painstorms

95

Wednesday 241016

[ 수원 ]

AMRAP : 15 MIN

6 Chest to bar
12 Box Jump ( 24/20 )
18 Dumbbell Snatch ( 50/35 )

*Step down from the box.

A : Pull up, 무게 자유
B : Band Assist, Step up
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Handstand push up
5 Deadlift ( 225/155 )
5/5 One Leg Squat

A : Mat Assist, Box Assist
B : Push up, 10 Jumping Lunge
C : 상담

[ 잠실 ]

Team of 2

For time of :

80 DB Walking Lunge ( 50x2/35x2 )
60 Handstand Push up
60 Front Rack Walking Lunge
40 Deficit Handstand Push up ( 45lb )
40 Overhead Walking Lunge
20 Strict Handstand Push up

TIME CAP : 20 MIN

A : 무게 자유, HSPU
B : Mat Assist
C : Push up

@painstorms

94

Tuesday 241015

[ 압구정 ]

As many rounds as possible in 20 minutes :

250/200 Row
20 V up

Scale : 상담

[ 잠실 ]

1.

Clean Complex

1 Hang Clean
1 Front Squat
1 Clean

2.

"Annie V"

For time of :

50 - 40 - 30 - 20 - 10

Double under
V up

TIME CAP : 12 MIN

A : 2/1 Double under
B : x2 single under
C : 상담

[ 수원 ]

For time of :

10 Burpee

20 Push up
10 Burpee

30 Sit up
20 Push up
10 Burpee

40 Jumping Lunge
30 Sit up
20 Push up
10 Burpee

50 Squat
40 Jumping Lunge
30 Sit up
20 Push up
10 Burpee

Scale : 상담

93

Monday 241014

[ 잠실 ]

EMOM : 24 MIN

1 : 5 Wall Walk
2 : 15 Target Burpee
3-4 : 450/400 Row
5 : 7 Bar Muscle up
6 : Rest

A : 3 Wall Walk, 12 Target Burpee, 10 Chest to bar or Pull up
B : 4 Half Wall Walk, 10 Target Burpee, 400/350, 10 Band Pull up
C : 상담

[ 수원 ]

1.

Squat Clean

1 - 1 - 1 - 1 - 1

2.

For time of :

1000 Row

[ 압구정 ]

"Sindy"

As many rounds as possible in 15 minutes :

5 Chest to bar
10 Push up
5 Front Squat ( 165/115 )

A : 무게 자유
B : Pull up
C : 상담

Compare to 231011

@painstorms

92

Saturday 241012

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

"Smykowski"
 
For time of :
 
6k Run
60 Burpee Pull up

Scale : 상담

Compare to 171003

[ 잠실 ]

AMRAP : 15 MIN

15 Sit up
15 Back Extension
15 Wall Ball Shot ( 20/14 )

Scale : 무게 자유

@painstorms

91

Friday 241011

[ 압구정 ]

As many rounds as possible in 15 minutes :

12 Overhead Walking Lunge ( 45/35 )
8 Toes to bar
4 Inverted Burpee

A : Knee raise, 따닥 ok
B : Burpee
C : 상담

[ 잠실 ]

Team of 2

2 Rounds for time of :

1000 Row
50 Chest to bar
30 Devil Press ( 50x2/35x2 )
Medicine Ball ( 30/20 )

# 팀한명은 꼭 메디신볼을 들고 있어야 하며 바닥에 떨어지면 팀원 모두 10 버피

A : Pull up, 무게 자유, ( 20/14 )
B : Band Pull up, MB 무게 자유
C : Jumping Pull up

[ 수원 ]

EMOM x 15

1 : 20 Wall Ball Shot ( 20/14 )
2 : 15 Box Jump ( 20/14 )
3 : 10 Deadlift ( 225/155 )
4 : Max Toes to bar
5 : Rest

A : ( 14/10 ), ( 185/125 )
B : 무게 자유, Step up, Knee raise
C : 상담

90

Thursday 241010

[ 잠실 ]

1.

Snatch

2 - 2 - 2 - 2 - 2

2.

AMRAP : 10 MIN

1 Snatch ( 185/125 )
2 Push up
2 Squat

1 Snatch
4 Push up
4 Squat
.
.

A : ( 135/95 )이상
B : ( 75/55 )이상
C : 무게 자유

[ 수원 ]

Team of 2

AMRAP : 20 MIN

200 Run
24 Dumbbell Lunge ( 50/35 )
2 Devil Press

200 Run
24 Dumbbell Lunge ( 50/35 )
4 Devil Press

200 Run
24 Dumbbell Lunge ( 50/35 )
6 Devil Press
.
.

Scale : 무게 자유

[ 압구정 ]

As many rounds as possible in 16 minutes :

10 Wall Ball Shot ( 20/14 )
10 Kettlebell Swing ( 24/16 )
10 Box Jump ( 24/20 )

A : 무게 자유
B : Step up
C : 상담

@painstorms

89

Tuesday 241008

[ 수원 ]

“T.U.P”

15 - 12 - 9 - 6 - 3

Power Clean ( 135/95 )
Pull up
Front Squat
Pull up

A : ( 115/75 )
B : 무게 자유, Assist Pull up
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

1 Round Cindy
1 Clean and Jerk ( 135/95 )

1 Round Cindy
2 Clean and Jerk

1 Round Cindy
3 Clean and Jerk
.
.
.

A : ( 115/75 )
B : 무게 자유
C : 상담

Compare to 221223

[ 잠실 ]

"Small"

For time of :

1000 Row
50 Burpee
50 Box Jump ( 24/20 )
800 Run

A : 높이 자유
B : 2 Rounds
C : 상담

@painstorms

88

Monday 241007

[ 압구정 ]

1.

Deadlift

1 - 1 - 1 - 1 - 1

Compare to 230703

2.

As many rounds as possible in 10 minutes :

10 Dumbbell Hang Snatch ( 50/35 )
10 Burpee

Scale : 무게 자유

#5개씩

[ 잠실 ]

AMRAP : 16 MIN

8 Thruster ( 95/65 )
12 Toes to bar
48 Double under

A : ( 75/45 )
B : 무게 자유, Knee raise
C : x2 Single under

[ 수원 ]

1.

Split Jerk

1 - 1 - 1 - 1 - 1

2.

“Annie”

For time of :

50 - 40 - 30 - 20 - 10

Double under
Sit up

Time Cap : 8 MIN

A : 1/2 Double under
B : x2 Single under
C : 상담

87

Saturday 241005

[ 잠실 ]

Team of 2

For time of :

40 Snatch ( 95/55 )
20 Bar Muscle up
30 Snatch ( 115/75 )
15 Bar Muscle up
20 Snatch ( 135/95 )
10 Bar Muscle up
10 Snatch ( 165/115 )
5 Bar Muscle up

A : x2 Chest to bar or Pull up
B : x2 Band Assist
C : 상담

# 스케일은 무게 자유

[ 수원 ]

AMRAP : 20 MIN

18/15 Row ( Cal )
15 Push up
12 Toes to bar

Scale : Knee raise

[ 압구정 ]

As many rounds as possible in 16 minutes :

10 Kettlebell Swing ( 24/16 )
10 Goblet Squat
10 Toes to bar
10 Box Jump ( 24/20 )

A : Knee raise
B : Step up
C : 상담

@painstorms

86

Friday 241004

[ 수원 ]

4 Rounds for time of :

400 Run
10 Squat Snatch ( 115/75 )

A : ( 95/55 )
B : 무게 자유
C : 상담

[ 압구정 ]

Team of 2

For time of :

160/120 Row ( Cal )
100 Ground to overhead ( 95/65 )
160/120 Row

TIME CAP : 25 MIN

A : ( 75/55 )
B : 무게 자유
C : 상담

Compare to 231130

[ 잠실 ]

AMRAP : 14 MIN

2 - 4 - 6 - 8 - 10 - 12 • • •

Toes to bar
One Leg Squat, alternating
Handstand Push up

A : Box Pistol, 1 Mat Assist
B : x2 Jumping Lunge, 2 Mat Assist
C : Knee raise, Jumping Lunge, Push up

@painstorms

85

Wednesday 241002

[ 압구정 ]

"Barbara A"

5 Rounds for time of :

10 Bar Muscle up
20 Push up
30 Sit up
40 Squat

Rest 2 minutes

TIME CAP : 30 MIN

A : 5 BMU / 10 C2B
B : 10 Pull up
C : 상담

Compare to 240208

[ 잠실 ]

3 Rounds for time of :

15 Burpee
30 Wall Ball Shot ( 30/24 )
90 Double under

TIME CAP : 12 MIN

A : 무게 자유
B : x2 Single under
C : 상담

[ 수원 ]

5 Rounds for time of :

5 Bar Muscle up
10 Box Jump ( 24/20 )
20 Sit up

A : Band BMU or 10 Chest to bar
B : 10 Pull up, Step up
C : 상담

84

Tuesday 241001

- 압구정/수원 -
12시 14시 수업

- 잠실 -
10시 11시30분 수업

[ 잠실 ]

"Hotshot 19"

6 Rounds for time of :

30 Squat
19 Power Clean ( 135/95 )
7 Strict Pull up
400 Run

A : 무게 자유
B : Kipping Pull up
C : 상담

[ 수원 ]

Team of 3

For time of :

100 Deadlift ( 185/125 )
100 Hang Power Clean ( 155/105 )
100 Front Squat ( 135/95 )
100 Shoulder to Overhead ( 115/75 )
100 Thruster ( 95/65 )

Time Cap : 25 MIN

A : ( 155/105 ) ~ ( 75/55 )
B : 무게 자유
C : 상담

[ 압구정 ]

Team of 2

For time of :

400 Run
100 Wall Ball Shot ( 20/14 )
50 Clean ( 135/95 )
800 Run
50 Push Jerk
100 Wall Ball Shot
1200 Run

A : 바벨 무게 자유
B : 메디신볼 무게 자유
C : 상담

@painstorms