214

Wednesday 230927

[ 수원 ]

“Marston”

AMRAP : 20 MIN

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

A : 2 Deadlift ( 300/200 ) 이상
B : 3 Deadlift ( 200/100 ) 이상, Knee raise
C : 5 Deadlift, 무게자유

[ 압구정 ]

"Small"

3 Rounds for time of :

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

A : Step up
B : 2 Rounds
C : 1 Rounds

[ 잠실 ]

Team of 2

For time of :

5000 Row

# 20번씩 당기고 교대

Scale : 상담

@painstorms

213

Tuesday 230926

[ 압구정 ]

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

[ 잠실 ]

1.

Push Jerk

2 - 2 - 2 - 2 - 2

2.

3 Rounds for time of :

10 Push Jerk ( 135/95 )
20 push up
30 Double under

B : 무게 자유
C : x2 Single under

TIME CAP : 10 MIN

[ 수원 ]

Tema of 2 :

For time of :

1000 Row
50 Clean ( 135/95 )

1000 Row
50 Shoulder to overhead

1000 Row
50 Clean and Jerk

Scale : 무게 자유

212

Monday 230925

[ 잠실 ]

For time of :

100 Squat
10 Muscle up

80 Squat
8 Muscle up

60 Squat
6 Muscle up

40 Squat
4 Muscle up

20 Squat
2 Muscle up

A : Bar Muscle up / x3 Toes to bar
B : x3 Knee raise
C : 상담

TIME CAP 18 MIN

[ 수원 ]

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 )

Time Cap : 25 MIN

A : 무게자유
B : 90-80-70...., x2 Single under, Step up
C : 상담

[ 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 Chest to bar
B : Pull up
C : 상담

@painstorms

211

Saturday 230923

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

"Kelly"  

5 Rounds for time of :  

400 Run  
30 Box Jump ( 24/20 )  
30 Wall ball shot ( 20/14 )

A : 무게 자유
B : Step up
C : 상담

[ 잠실 ]

“Bottle Rocket"

For time of :

25 Burpee
25 Power Clean ( 135/95 )
25 Burpee

7 Wall Ball Shot ( 20/14 ) at the top of each minute

A : ( 115/85 ), 무게 자유
B : 무게 자유
C : 상담

@painstorms

210

Friday 230922

[ 압구정 ]

As many rounds as possible in 15 minutes :

1 Snatch ( 135/95 )
5 Strict Handstand push up
15 Squat

2 Snatch
5 Strict Handstand push up
15 Squat

3
.
.

A : ( 115/75 ), Kipping, Mat Assist
B : 무게 자유, 10 Push up
C : 상담

[ 잠실 ]

Muscle up Ladder

# 매 분마다 1개씩 늘려 나가세요

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

[ 수원 ]

“Roy”

5 Rounds for time of :

15 Deadlift ( 225/155 )
20 Box Jump ( 24/20 )
25 Pull up

Time Cap : 25 MIN

A : 무게 자유
B : Step up, 20 All Pull up
C : 15 All Pull up

209

Thursday 230921

[ 잠실 ]

Team of 2

AMRAP : 10 MIN

3 Man Maker ( 50x2/30x2 )
6 Box Jump ( 30/24 )

Then

AMRAP : 8 MIN

3 DB Thruster
6 Burpee over the DB

Scale : 무게 자유, 높이 자유

[ 수원 ]

AMRAP : 18 MIN

20 Dumbbell Overhead Lunge ( 50/35 )
20 Dumbbell Snatch
20 Burpee

Scale : 무게자유

[ 압구정 ]

EMOM x 30

1 : 15/12 Row ( Cal )
2 : 12 Toes to bar
3 : 12 Burpee

A : 12/10, 8~10 T2B, 10 Burpee
B : 10/8 Row, 10 Knee raise
C : 상담

@painstorms

208

Wednesday 230920

[ 수원 ]

For time of :

150 Double under
75 Sit up
150 Squat
75 Sit up
150 Double under

Scale : x2 Single under

[ 압구정 ]

As many rounds as possible in 15 minutes :

3 Wall Walk
12 Dumbbell Snatch ( 50/35 )
15 Box Jump ( 24/20 )

A : 무게 자유
B : 6 Inchworm Push up, Step up
C : 상담


[ 잠실 ]

1.

Push press

2 - 2 - 2 - 2 - 2

2.

For time of :

500 Row

Scale : 귀가

@painstorms

207

Tuesday 230919

[ 압구정 ]

3 Rounds for time of :

400 Run
30 Pull up
6 Clean ( 205/135 )

TIME CAP : 21 MIN

A : ( 165/105 )
B : 무게 자유
C : 상담

[ 잠실 ]

"Double Annie"

For time of :

50 - 40 - 30 - 20 - 10

Double under
Sit up

B : x2 Single under
C : 1 Round

TIME CAP : 20 MIN

[ 수원 ]

AMRAP : 20 MIN

200 Run
20 Toes to bar
20 Push Press ( 115/75 )
200 Run
20 V up
20 Push up

A : 무게자유
B : Knee Touch
C : 상담

206

Monday 230918

[ 잠실 ]

AMRAP : 14 MIN

4 Strict Pull up
8 Handstand Push up
12 One Leg Squat, alternating

A : Pull up, Mat Assist
B : Band Assist, Push up, 16 Jumping Lunge
C : 상담

[ 수원 ]

Team of 2

AMRAP : 6 MIN

1 : 5 Burpee Box Jump Over ( 30/24 )
2 : 10 Power Clean ( 95/65 )

Rest 3 mintues

AMRAP : 6 MIN

1 : 10/8 Row ( Cal )
2 : 20 Wall Ball Shot ( 20/14 )

A : ( 24/20 ), 무게자유
B : Step up over
C : 상담

[ 압구정 ]

"ZACHARY TELLIER"

For time of :

10 Burpee

25 Push up
10 Burpee

50 Lunge
25 Push up
10 Burpee

100 Sit up
50 Lunge
25 Push up
10 Burpee

150 Squat
100 Sit up
50 Lunge
25 Push up
10 Burpee

TIME CAP : 25 MIN

Scale : 상담

@painstorms

205

Saturday 230916

[ 수원 ]

AMRAP : 15 MIN

10 Ring Dip
10 Kettlebell Swing ( 32/24 )
10 Box Jump ( 24/20 )

A : Bar Dip, 무게자유
B : Push up, Step up
C : 상담

[ 압구정 ]

For time of :

100 - 90 - 80 - 70 - 60 - 50 - 40 - 30 - 20 - 10

Double under

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

Bar Muscle up

TIME CAP : 24 MIN

A : x2 Single, x2 Toes to bar
B : x2 Knee raise
C : 상담

[ 잠실 ]

Team of 2

AMRAP : 17 MIN

40 Sychronized Burpee over the barbell
30 Snatch ( 75/45 )
30 Sychronized Burpee over the barbell
30 Snatch ( 135/75 )
20 Sychronized Burpee over the barbell
30 Snatch ( 165/100 )
10 Sychronized Burpee over the barbell
Max Snatch ( 210/120 )

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

@painstorms

204

Friday 230915

[ 압구정 ]

As many rounds as possible in 15 minutes :

6 RH Dumbbell Push Jerk ( 50/35 )
6 RH Dumbbell Overhead Lunge
6 LH Dumbbell Push Jerk
6 LH Dumbbell Overhead Lunge
12 Push up

Scale : 무게 자유

[ 잠실 ]

1.

Bench Press

2 - 2 - 2 - 2 - 2

2.

For time of :

150 Box Jump ( 24/20 )

Scale : 높이 자유

TIME CAP : 10 MIN

[ 수원 ]

3 Rounds for time of :

30 Toes to bar
30 Squat Clean ( 95/65 )

A : 무게자유
B : Knee raise
C : 상담

203

Thursday 230914

[ 잠실 ]

For time of :

30 - 25 - 20 - 15 - 10 - 5

Sit up
Back Extension
Chest to bar
Walking Lunge

A : Pull up
B : Band Pull up
C : 상담

TIME CAP : 20 MIN

[ 수원 ]

Low Five

AMRAP : 5 MIN

30/21 Row ( Cal )
21 Snatch ( 95/65 )
Max Burpee over the barbell

Rest 5 MIN

AMRAP : 5 MIN

30/21 Row ( Cal )
15 Snatch ( 115/75 )
Max Burpee over the barbell

Rest 5 MIN

AMRAP : 5 MIN

30/21 Row ( Cal )
9 Snatch ( 135/85 )
Max Burpee over the barbell

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

[ 압구정 ]

Team of 2

For time of :

1000 Row
100 V up

1500 Row
100 V up

2000 Row
100 V up

Scale : 상담

@painstorms

202

Wednesday 230913

[ 수원 ]

5 Rounds for time of :

30 Sit up
3 Round of “Cindy”
60 Double under

Scale : Assist Pull up, x2 Single under

[ 압구정 ]

For time of :

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

Squat Clean ( 155/105 )

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

Handstand push up

TIME CAP : 15 MIN

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

[ 잠실 ]

EMOM x 15 MIN

3 Power Clean ( 165/125 )
3 Front Squat
3 Push Jerk

A : ( 135/95 )
B : ( 95/65 )
C : 상담

@painstorms

201

Tuesday 230912

[ 압구정 ]

"Helena"

3 Rounds for time of :

400 Run
12 Bar Muscle up
21 Dumbbell Snatch ( 50/35 )

TIME CAP : 20 MIN

A : 6 Bar Muscle up
B : Toes to bar
C : Knee raise

[ 잠실 ]

For time of :

40 Ring dip
80 Toes to bar
120 Row

Partition any way

TIME CAP : 18 MIN

A : Bar Dip
B : Band Assist, Knee raise
C : Push up

[ 수원 ]

1.

Clean and Jerk

1 - 1 - 1 - 1 - 1

2.

“Grace”

For time of :

30 Clean and Jerk ( 135/95 )

Time Cap : 7 MIN

A : ( 115/75 )
B : 무게 자유
C : 상담

200

Monday 230911

[ 잠실 ]

4 Rounds For time of :

10 Burpee
15 Wall Ball Shot ( 20/14 )
20 Kettlebell Swing ( 24/16 )
25 Double under

A : 무게 자유
B : x2 Single under
C : 상담

[ 수원 ]

“Chuck Norris”

For time of :
​
50 Box Jump ( 24/20 )
50 Jumping Pull up
50 Kettlebell Swing ( 16/12 )
50 Walking Lunge
50 Knee to elbow
50 Dumbbell Push Press ( 50/35 )
50 Back Extension
50 Wall Ball Shot ( 20/14 )
50 Burpee
50 Double under
​
TIME CAP : 25 MIN

A : 무게자유
B : Step up, Knee raise, x2 Single under
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Medicine Ball Clean ( 20/14 )
10 Burpee

Scale : 무게 자유

@painstorms