246

Thursday 231109

[ 압구정 ]

As many rounds as possible in 16 minutes :

8 Pull up
10 Deadlift ( 135/95 )
12 One Leg Squat, Alternating

A : Jumping Lunge
B : Band Assist
C : 상담

[ 잠실 ]

1.

Push Jerk

3 - 3 - 3 - 3 - 3

2.

AMRAP : 8 MIN

10 Push Jerk ( 95/65 )
10 Toes to bar

B : 무게 자유
C : Knee raise

[ 수원 ]

AMRAP : 20 MIN

200 Run
20 Sit up
20 Kettlebell Swing ( 24/16 )

Scale : 무게 자유

245

Wednesday 231108

[ 잠실 ]

For time of :

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

Deadlift ( 135/95 )
Hang Squat Clean
Burpee over the barbell

A : ( 95/65 )
B : 무게 자유
C : 상담

[ 수원 ]

Team of 2

For time of :

100 Wall Ball Shot ( 20/14 )
50 Toes to bar
30 Snatch ( 115/75 )
50 Pull up
30 Clean and Jerk
100 Wall Ball Shot

Time Cap : 18 MIN

A : ( 95/65 )
B : 무게자유, Knee raise, Assist Pull up
C : 상담

[ 압구정 ]

1.

Squat Clean and Jerk

1 - 1 - 1 - 1 - 1

2.

11.3

As many reps as possible in 5 minutes :

Squat Clean and Jerk ( 165/110 )

A : ( 135/95 )
B : 무게 자유
C : 상담

@painstorms

244

Tuesday 231107

[ 수원 ]

1.

Overhead Squat

1 - 1 - 1 - 1 - 1

2.

TABATA

Squat

[ 압구정 ]

For time of :

5 Rounds

20 Double Under
10 Box Jump ( 24/20 )

Then, 5 Rounds

20 Double Under
10 Burpee

Then, 5 Rounds

20 Double Under
10 Burpee Box Jump

A : x2 Single
B : Step up
C : 상담

[ 잠실 ]

Team of 2

AMRAP : 18 MIN

30 Row
30 Deficit Handstand Push up ( 45LB x 1)
30 Rig Dip
30 Push up

A : HSPU, Bar Dip
B : Mat Assist, Band Assist
C : 상담

@painstorms

243

Monday 231106

[ 압구정 ]

"Ledesma"

As many rounds as possible in 20 minutes :

5 Deficit Handstand push up ( 45LB x 2 )
10 Toes to bar
15 Medicine Ball Clean ( 20/14 )

A : Handstand push up
B : Push up, Knee raise
C : 상담

[ 잠실 ]

For time of :

60 Pull up
80 Dumbbell Overhead Walking Linge ( 50/35 )
200 Double under

A : 무게 자유
B : 풀업 스케일 자유
C : x2 Single under

[ 수원 ]

“The Ghost"

6 Rounds

1 Minutes of Row ( Cal )
1 Minutes of Burpee
1 Minutes of Double under
1 Minutes of Rest

Scale : Single under

242

Saturday 2311004

[ 잠실 ]

"Holleyman 2"

30 Rounds for time of :

5 Wall Ball Shot ( 20/14 )
3 Handstand Push up
1 Snatch ( 185/125 )

A : ( 135/95 ) 이상,
B : (14/10), ( 95/65 ), Mat Assist
C : 무게 자유, Push up

[ 수원 ]

For time of :

50/40 Row ( Cal )

then

4 Rounds

20 Sit up
4 Bear Complex ( 135/95 )

then

50/40 Row

A : ( 115/75 )
B : 무게자유
C : 상담

[ 압구정 ]

"Angie"

For time of :

100 Pull up
100 Push up
100 Sit up
100 Squat

TIME CAP : 23 MIN

A : Band Assist
B : 75 Reps
C : 상담

@painstorms

241

Friday 231103

[ 수원 ]

AMRAP : 12 MIN

10 Dumbbell Overhead Squat RA ( 50/35 )
5 Bar Muscle up
10 Dumbbell Overhead Squat LA
15 Toes to bar

A : 무게자유, All Toes to bar
B : All Knee raise
C : 상담

[ 압구정 ]

"Ingrid"

10 Round for time of :

3 Snatch ( 135/95 )
3 Burpee over the barbell

TIME CAP : 8 MIN

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

[ 잠실 ]

For time of :

50 Box Jump ( 24/20 )
75 Kettlebell Swing ( 24/16 )
1000 Row

A : 무게 자유
B : 높이 자유
C : 상담

@painstorms

240

Thursday 231102

[ 압구정 ]

As many rounds as possible in 18 minutes :

15/12 Row ( Cal )
40 Double under
2 Strict Handstand push up

15/12 Row ( Cal )
40 Double under
4 Strict Handstand push up

15/12
40
6
.
.

A : Kipping
B : x2 Single, Push up
C : 상담

[ 잠실 ]

For time of :

25 Pull up
50 Wall Ball Shot ( 20/14 )
5 Muscle up

20 Pull up
40 Wall Ball Shot
4 Muscle up

15 Pull up
30 Wall Ball Shot
3 Muscle up

10 Pull up
20 Wall Ball Shot
2 Muscle up

5 Pull up
10 Wall Ball Shot
1 Muscle up

A : x2 Burpee
B : Band Assist
C : 상담

TIME CAP : 18 MIN

[ 수원 ]

AMRAP : 15 MIN

10 Hang Power Clean ( 95/65 )
10 Push Press
10 Sumo Deadlift High Pull

A : ( 75/55 )
B : 무게 자유
C : 상담

239

Wednesday 231101

[ 잠실 ]

7 Rounds For time of :

10 Push Jerk ( 95/65 )
20 Sit up
30 Double under

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

TIME CAP : 18 MIN

[ 수원 ]

5 Rounds for time of :

400 Run
50 Double under
15 Burpee

A : x2 Single under
B : 상담
C : 귀가

[ 압구정 ]

As many rounds as possible in 20 minutes :

1 Muscle up
12 Kettlebell Swing ( 24/16 )
21 Squat

2 Muscle up
12 Kettlebell Swing
21 Squat

3
.
.

A : Bar Muscle up
B : x2 Toes to bar
C : x2 Knee raise

@painstorms

238

Tuesday 231031

[ 수원 ]

AMRAP : 20 MIN

1 Round Cindy
1 Deadlift ( 225/145 )

1 Round Cindy
2 Deadlift

1 Round Cindy
3 Deadlift
.
.
.
A : ( 185/125 )
B : ( 135/95 )
C : 무게 자유

[ 압구정 ]

4 Rounds for time of :

400 Run
9 Clean and Jerk ( 135/95 )

TIME CAP : 20 MIN

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 잠실 ]

"Marston"

AMRAP : 20 MIN

1 Deadlift ( 405/265 )
10 Toes to bar
15 Burpee over the barbell

A : ( 315/185 ) 이상
B : ( 225/105 ) 이상
C : 무게 자유, Knee raise

@painstorms

237

Monday 231030

[ 압구정 ]

As many rounds as possible in 16 minutes :

8 Chest to bar
8 Dumbbell Snatch ( 50/35 )
16 Overhead Lunge

A : 무게 자유
B : Pull up
C : 상담

[ 잠실 ]

1.

Back Squat

3 - 3 - 3 - 3 - 3

2.

TABATA

Squat

[ 수원 ]

1.

Hang Power Snatch

1 - 1 - 1 - 1 - 1

2.

AMRAP : 7 MIN

10 Hang Power Snatch ( 75/55 )
20 Jumping Lunge

Scale : 무게 자유

236

Saturday 231028

[ 잠실 ]

For time of :

30 Burpee Muscle up

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

TIME CAP : 7 MIN

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

As many rounds as possible in 20 minutes :

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

Scale : 무게 자유

@painstorms

235

Friday 231027

[ 수원 ]

3 Rounds for time of :

800 Run
50 Back Extension
50 Sit up

A : 35 Rep
B : 상담
C : 귀가

[ 압구정 ]

For time of :

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

Clean ( 185/125 )

Each rounds begin with 10 Toes to bar

TIME CAP : 20 MIN

A : ( 135/95 ) 이상
B : Knee raise, 무게 자유
C : 상담

[ 잠실 ]

Team of 2

For time of :

1500/1200 Row
150 Strict Sit up

1500/1200 Row
150 Stirict Push up ( 45lbx2 )

B : Push up, Sit up
C : 상담

@painstorms

234

Thursday 231026

[ 압구정 ]

Team of 2

3 Rounds for time of :

1000 Row
50 Burpee Box Jump over ( 24/20 )

Scale : Step over

[ 잠실 ]

"15.2"

For as long as possible :

From 0:00 ~ 3:00

2 Rounds of :

10 Overhead Squat ( 95/65 )
10 Chest to bar

From 3:00 ~ 6:00

2 Rounds of :

12 Overhead Squat
12 Chest to bar

From 6:00 ~ 9:00

2 Rounds of :

14 Overhead Squat
14 Chest to bar
.
.


Etc,
following same patten

A : ( 75/45 ), Pull up
B : 무게 자유, Band Pull up
C : 상담

[ 수원 ]

AMRAP : 12 MIN

8 Toes to bar
10 Push up
12 Box Jump ( 24/20 )

A : Knee raise
B : Step up
C : 상담

233

Wednesday 231025

[ 잠실 ]

For time of :

5 Rounds

20 Double Under
10 Box Jump ( 24/20 )

Then,

5 Rounds

20 Double Under
10 Burpee

Then,

5 Rounds

20 Double Under
10 Burpee Box Jump

B : x2 Single Under, 높이 자유
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 : 무게자유
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

1 Round Cindy
1 Snatch ( 135/85 )

1 Round Cindy
2 Snatch

1 Round Cindy
3 Snatch
.
.
.

A : ( 115/75 )
B : ( 95/55 )
C : 상담

@painstorms

232

Tuesday 231024

[ 수원 ]

10 Rounds

30 seconds of Strict Pull up

Rest 30 seconds

30 seconds of Wall Ball Shot ( 20/14 )

Rest 30 seconds

A : Kipping Pull up
B : Band Pull up, 무게자유
C : Box Pull up

[ 압구정 ]

As many rounds as possible in 20 minutes :

30 Double Under
20 Sit up
1 Devil Press ( 50/35 )

30 Double Under
20 Sit up
2 Devil Press

30 Double Under
20 Sit up
3 Devil Press
.
.
.

A : 무게 자유
B : x2 Single under
C : 상담

[ 잠실 ]

Team of 3

For time of :

100 Back Squat ( 155/115 )
80 Deadlift
60 Hang Power Clean
40 Shoulder to Overhead
20 Thruster

Scale : 무게 자유

# 바벨 내려놓을시 팀원 모두 10 Burpee

@painstorms