229

Friday 231020

[ 수원 ]

Team Row

For time of :

5000 Row

#번갈아가면서 20번씩 당기기!

[ 압구정 ]

"DG 1.5"

As many rounds as possible in 15 minutes :

8 Toes to bar
8 Dumbbell Thruster ( 50/35 )
12 Dumbbell Lunge

A : 무게 자유
B : Knee raise
C : 상담

[ 잠실 ]

For time of :

1 Run ( km )
30 Thruster ( 115/75 )
1 Run

A : ( 95/65 )
B : ( 75/45 )
C : 무게 자유

@painstorms

228

Thursday 231019

[ 압구정 ]

11.2

As many rounds as possible in 15 minutes :

9 Deadlift ( 155/105 )
12 Hand raise push up
15 Box Jump ( 24/20 )

A : 무게 자유
B : Step up
C : 상담

[ 잠실 ]

For time of :

50 Handstand Push up
50 Chest to bar
50 DB Snatch ( 50/35 )
50 Handstand Walk ( meter )
50 Knee to Elbow
50 DB Squat Snatch

A : Mat Assist, Pull up, T2B
B : Push up, Band Assist, Knee raise, DB Overhead Squat
C : 상담

# 스케일 무게 자유

TIME CAP : 20 MIN

[ 수원 ]

“T.U.P”

15 - 12 - 9 - 6 - 3

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

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

227

Wednesday 231018

[ 잠실 ]

For time of :

50 - 40 - 30 - 20 - 10

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

B : 무게 자유
C : 상담

TIME CAP : 20 MIN

[ 수원 ]

3 Rounds for time of :

800 Run
50 Sit up
30 Push up
100 Double under

Time Cap : 35 MIN

Scale : x2 Single under

[ 압구정 ]

For time of :

21 - 18 - 15 - 12 - 9 - 6 - 3

Burpee
Chest to bar

Each rounds begin with 30 Double under

TIME CAP : 18 MIN

A : Pull up
B : Band Assist, x2 Single
C : 상담

@painstorms

226

Tuesday 231017

[ 수원 ]

AMRAP : 15 MIN

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

Scale : 무게자유, Step up

[ 압구정 ]

3 Rounds for time of :

400 Run
60 Squat
6 Clean and Jerk ( 185/125 )

TIME CAP : 20 MIN

A : ( 135/95 )
B : 무게 자유
C : 상담

[ 잠실 ]

1.

Snatch

3 - 3 - 3 - 3 - 3

2.

"16.3"

AMRAP : 7 MIN

10 Power Snatch ( 75/55 )
3 Bar Muscle up

A : 무게 자유
B : 6 Toes to bar
C : 9 Knee raise

@painstorms

225

Monday 231016

[ 압구정 ]

"Nate with dumbbell" 

As many rounds as possible in 20 minutes : 

2 Muscle up 
4 Handstand push up 
8 Dumbbell Snatch ( 50/35 )

A : Bar MU / 6 T2B, 7 HSPU, 8 DB Snatch
B : 6 Knee raise, 8 Push up, 10 DB Snatch
C : 상담

[ 잠실 ]

“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

[ 수원 ]

1.

Deadlift

3 - 3 - 3 - 3 - 3

2.

AMRAP : 7 MIN

3 - 6 - 9 - 12 - 15 ••

Deadlift ( 185/125 )
Burpee over the barbell

Scale : 무게 자유

224

Saturday 231014

[ 잠실 ]

AMRAP : 14 MIN

1 Clean and Jerk ( 225/155 )
2 Back Squat
3 Bar Muscle up

A : ( 185/125 )
B : 무게 자유, Toes to bar
C : Knee raise

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

4 Rounds for time of :

400 Run
50 Sit up
50 Squat

Scale : 상담

@painstorms

223

Friday 231013

[ 수원 ]

Team of 2

For time of :

1000 Row
50 Dumbbell Thruster ( 50/35 )
1000 Row
100 Wall Ball Shot ( 30/20 )
1000 Row
50 Dumbbell Thruster

A : 둘 중 하나 무게자유
B : 둘 다 무게자유
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

10 Wall Ball Shot ( 30/20 )
10 Box Jump ( 30/24 )
10 Kettlebell Swing ( 32/24 )

A : ( 20/14 ), ( 24/20 ), ( 24/16 )
B : 무게 자유, Step up
C : 상담

[ 잠실 ]

AMRAP : 20 MIN

40 Walking Lunge
30 V up
20 One leg Squat, alternating
10 Burpee
1 Rope Climb

A : No Rope Climb,
B : Knee Touch, Jumping Lunge
C : 상담

@painstorms

222

Thursday 231012

[ 압구정 ]

As many rounds as possible in 20 minutes :

15/12 Row ( Cal )
30 Double under
3x [ 1 Wall Walk + 1 Wall facing HSPU ]

A : No HSPU
B : 6 Inchworm Push up
C : 상담

[ 잠실 ]

AMRAP : 14 MIN

100 Double under
Max rep Pull up

A : Band Assist
B : x2 Single under
C : Box Assist

[ 수원 ]

10 Rounds for time of :

200 Run
5 Bar Muscle up

Time Cap : 30 MIN

A : 10 Toes to bar
B : Knee raise
C : 상담

221

Wednesday 231011

[ 잠실 ]

Team of 2

For time of :

84 Row ( cal )
48 Hang Squat Clean ( 135/95 )

63 Row
36 Hang Squat Clean

42 Row
24 HangSquat Clean

A : ( 95/65 )
B : ( 75/45 )
C : 상담

TIME CAP : 20 MIN

[ 수원 ]

"The Chief"

Max rounds in 3 minute of :

3 Power Clean ( 135/95 )
6 Push up
9 Squat

Rest 1 minute

Repeat for a total of 5 cycles

A : ( 115/75 )
B : 무게자유
C : 상담

[ 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

@painstorms

220

Tuseday 231010

[ 수원 ]

1.

Power Snatch

3 - 3 - 3 - 3 - 3

2.

14.1

AMRAP : 10 MIN

30 Double under
15 Power Snatch ( 75/55 )

A : 무게자유
B : X2 Single under
C : 상담

[ 압구정 ]

1.

Clean

1 - 1 - 1 - 1 - 1

2.

As many rounds as possible in 8 minutes :

6 Burpee
12 Jumping Lunge

Scale : 상담

[ 잠실 ]

For time of :

40 Handstand Push up
40 Wall Ball Shot ( 20/14 )
40 Dumbbell Snatch ( 50/35 )
400 Run
40 Sit up
40 Toes to bar
40 Box Jump over ( 24/20 )

A : Mat Assist, 무게 자유
B : Knee raise, 높이 자유
C : 상담

TIME CAP : 18 MIN

@painstorms

219

Saturday 231007

[ 압구정 ]

10 Rounds for time of :

200 Run
5 Muscle up

TIME CAP : 30 MIN

A : 5 Bar Muscle up, 10 Toes to bar
B : 10 Knee raise
C : 상담

[ 잠실 ]

"16.2"

Beginning on a 4-minute clock, complete as many reps as possible of :
25 Toes to bar
50 Double under
15 Squat Clean ( 135/85 )

If completed before 4 Minute, add 4 minutes to the clock and porceed to :
25 Toes to bar
50 Double under
13 Squat Clean ( 185/115 )

If completed before 8 Minute, add 4 minutes to the clock and porceed to :
25 Toes to bar
50 Double under
11 Squat Clean ( 225/145 )

If completed before 12 Minute, add 4 minutes to the clock and porceed to :
25 Toes to bar
50 Double under
9 Squat Clean ( 275/175 )
.
.
.
7 Squat Clean ( 315/205 )

stop at 20 minute

A : ( 95/55 ) ( 135/85 ) ( 185/115 )
B : 무게 자유, Knee raise
C : x2 Single under

[ 수원 ]

2 Sets for time of :

3 Rounds

10 Bar facing burpee
10 Deadlift ( 225/155 )

Rest 2 mintues between set

A : ( 185/125 )
B : 무게 자유
C : 상담

218

Friday 231006

[ 잠실 ]

EMOM x 15

15/12 Row
15 Kettlebell Swing ( 24/16 )
24 Sit up

A : 13/10, 무게 자유, 20 Sit up
B : 10/8, 12 KBS, 16 Sit up
C : 상담

[ 수원 ]

Team of 2

For time of :

1500 Row
300 Double under
150 Weighted Box Step up ( 50/35 ) ( 24/20 )
1500 Row

Scale : x2 Single, 무게자유

[ 압구정 ]

New York minutes

For time of :

21 - 18 - 15 - 12 - 9 - 6 - 3

Power Snatch ( 95/65 )
Burpee over the barbell

TIME CAP : 23 MIN

A : ( 75/55 )
B : ( 55/35 )
C : 상담

@painstorms

217

Thursday 231005

[ 수원 ]

1.

Back Squat

20x1

2.

For time of :

100 Toes to bar

Time Cap : 10 MIN

Scale : Knee raise

[ 압구정 ]

Team of 2

For time of :

100 Wall Ball Shot ( 20/14 )
2000 Row
100 Kettlebell Swing ( 24/16 )

A : 둘 중 하나 무게 자유
B : 둘 다 자유
C : 상담

[ 잠실 ]

“I go you go”

Team of 2

AMRAP : 18 MIN

1 Pull up
2 Push up
3 Squat

2 Pull up
4 Push up
6 Squat

3 Pull up
6 Push up
9 Squat
.
.
.

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

@painstorms

216

Wednesday 231004

[ 압구정 ]

As many rounds as possible in 15 minutes :

8 Toes to bar
10 Push up
12 One leg Squat, Alternating

A : Jumping Lunge
B : Knee raise
C : 상담

[ 잠실 ]

7 Round

For time of :

7 Sumo Deadlift High Pull ( 95/65 )
16 Box Jump ( 24/20 )
45 Double under

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

TIME CAP : 16 MIN

[ 수원 ]

AMRAP : 14 MIN

7 Thruster ( 95/65 )
7 Box Jump ( 24/20 )
7 Power Snatch
7 Box Jump

A : ( 75/45 )
B : 무게자유, Step up
C : 상담

215

Monday 231002

[ 잠실 ]

Open Gym

11:00 ~ 13:00

[ 수원 ] [ 압구정 ]

"Hotshot 19"

6 Rounds for time of :

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

TIME CAP : 45 MIN

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

수원점은 1시 3시
압구정점은 12시 2시 수업이 있습니다.

@painstorms