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

199

Saturday 230909

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

As many rounds as possible in 20 minutes :

15/12 Row ( Cal )
5 Burpee Bar Muscle up

A : Burpee Chest to bar
B : Burpee Pull up
C : 상담

[ 잠실 ]

AMRAP : 14 MIN

1 - 2 - 3 - 4 - 5 …

Muscle up
Strict Handstand Push up
Power Snatch ( 155/115 )

A : Bar Muscle up, HSPU, ( 115/75 )이상
B : x2 C2B or x2 Pull up, Mat Assist, 무게 자유
C : 상담

@painstorms

198

Friday 230908

[ 압구정 ]

"Jack 2"

As many rounds as possible in 20 minutes :

10 Dumbbell Push Press ( 50/35 )
10 Kettlebell Swing ( 24/16 )
10 Box Jump ( 24/20 )

A : 무게 자유
B : Step up
C : 상담

[ 잠실 ]

For time of :

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

Thruster ( 95/65 )

Each rouds begin with 200 Run

A : ( 75/45 )
B : 무게 자유
C : 상담

[ 수원 ]

13.1

AMRAP : 17 MIN

40 Burpee
30 Snatch ( 75/45 )

30 Burpee
30 Snatch ( 135/75 )

20 Burpee
30 Snatch ( 165/100 )

10 Burpee
00 Snatch ( 210/120 )

A : ( 75/35 ), ( 115/55 ), ( 135/75 ), ( 155/85 )
B : ( 55/25 ), ( 75/35 ), ( 95/45 ), ( 115/55 )
C : 무게 고정

197

Thursday 230907

[ 잠실 ]

For time of :

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

A : Knee raise
B : 높이 자유
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

Team of 2

New York Minute

For time of :

150 Wall Ball Shot ( 20/14 )
40 Bar Muscle up
120/100 Row ( Cal )

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

#1분씩 번갈아가며 진행

[ 압구정 ]

As many rounds as possible in 16 minutes :

6 Toes to bar
12 Wall Ball Shot ( 30/20 )
24 Double under

A : ( 20/14 )
B : Knee raise, ( 14/8 ), x2 Single
C : 상담

@painstorms

196

Wednesday 230906

[ 수원 ]

5 Rounds for time of :

400 Run
30 Sit up
15 Deadlift ( 185/125 )

A : ( 155/105 )
B : 무게자유
C : 상담

[ 압구정 ]

For time of :

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

Deadlift ( 275/175 )

Each rounds begin with 200 run

A : ( 225/145 )
B : 무게 자유
C : 상담

[ 잠실 ]

Team of 2

For time of :

20 Deadlift ( 145/75 )
16 Hang Power Clean
12 Push Jerk

18 Deadlift ( 165/95 )
14 Hang Power Clean
10 Push Jerk

16 Deadlift ( 185/115 )
12 Hang Power Clean
8 Push Jerk

14 Deadlift ( 205/135 )
10 Hang Power Clean
6 Push Jerk

12 Deadlift ( 225/155 )
8 Hang Power Clean
4 Push Jerk

A : (75/55),(95/65),(115/75),(135/85),(155/95)
B : 무게 자유
C : 상담

TIME CAP : 20 MIN

@painstorms

195

Tuesday 230905

[ 압구정 ]

Cindy, Strict!

As many rounds as possible in 20 minutes :

5 Strict Pull up
10 Honest Push up
15 Squat

A : Kipping, Hand raise
B : Band Assist
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

1 Wall Walk
5 DB Lunge ( 50/35 )
10 Doublde under

2 Wall Walk
10 DB Lunge
20 Double under

3 Wall Walk
15 DB Lunge
30 Double under
.
.
.

A : Half Wall Walk
B : Inch Worm Push up
C : x2 Single under

# 스케일 무게 자유

[ 수원 ]

1.

Push Press

2 - 2 - 2 - 2 - 2

2.

5 Rounds for time of :

12 Push Press ( 135/95 )
20 Box Jump ( 24/20 )

Time Cap : 10 MIN

A : 무게 자유
B : Step up
C : 상담

194

Monday 230904

[ 잠실 ]

AMRAP : 18 MIN

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

A : 1/2 BMU or C2B
B : Pull up or Band Assist
C : 상담

[ 수원 ]

AMRAP : 15 MIN

5 Chest to bar
30 Double under
10 One Leg Squat, Alternating

A : Pull up
B : Assist Pull up, x2 Single under, Jumping Lunge
C : 상담

[ 압구정 ]

1.

Clean and Jerk

1 - 1 - 1 - 1 - 1

2.

"Grettel"

10 Rounds for time of :

3 Clean and Jerk ( 135/95 )
3 Burpee over the barbell

TIME CAP : 7 MIN

A : ( 115/75 )
B : 무게 자유
C : 상담

@painstorms

193

Saturday 230902

[ 수원 ]

AMRAP : 15 MIN

250 Row
10 Bench Press ( 135/75 )

A : 무게자유
B : 15 Push up
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

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

200 Run
12 Dumbbell Lunge
4 Devil Press

200 Run
12 Dumbbell Lunge
6 Devil Press
.
.

Scale : 무게 자유

[ 잠실 ]

AMRAP : 14 MIN

250 Row
3 Snatch ( 185/135 )

A : ( 135/85 )이상
B : ( 75/45 )이상
C : 무게 자유

@painstorms

192

Friday 230901

[ 압구정 ]

10 Rounds for time of :

5 Strict Pull up
10 Burpee
15 Sit up

TIME CAP : 20 MIN

A : Kipping
B : Band Assist
C : 7라? 아님 5라?

[ 잠실 ]

Team of 2

For time of :

400 Run
100 Handstand Push up ( 1Plate )
400 Run
100 Ring Dip
400 Run
100 Push up

A : HSPU, Bar Dip
B : Mat Assist, Band Assist
C : Shoulder Press

TIME CAP : 24 MIN

[ 수원 ]

For time of :

50 Medicine Ball Clean ( 20/14 )
5 Clean ( 185/125 )
40 Medicine Ball Clean
4 Clean
30 Medicine Ball Clean
3 Clean
20 Medicine Ball Clean
2 Clean
10 Medicine Ball Clean
1 Clean

A : 바벨 무게 자유
B : 둘다 무게 자유
C : 상담

191

Thursday 230831

[ 잠실 ]

1.

Back Squat

1 – 10

2.

For time of :

100 Back Squat ( 135/95 )

A : ( 115/75 )
B : ( 75/ 45 )
C : 상담

TIME CAP : 7 MIN

# 타임캡 전에 바벨을 내려 놓으면 그대로 운동 끝

[ 수원 ]

For time of :

7 - 6 - 5 - 4 - 3 - 2 - 1
Bar Muscle up
20 Sit up
400 Run

Time Cap : 30 MIN

A : Band Bar Muscle up
B : x2 All Pull up
C : 상담

[ 압구정 ]

5 Rounds

1 Minutes of Power Snatch ( 75/55 )
1 Minutes of Push up
1 Minutes of Wall Ball Shot ( 20/14 )
Rest 1 Minute

A : ( 55/35 )
B : 무게 자유
C : 상담

@Painstorms

190

Wednesday 230830

[ 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 : 무게자유, Sumo Deadlift, Step up

[ 압구정 ]

4 Rounds For time of :

500 Row
25 Toes to bar

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

[ 잠실 ]

For time of :

20 Burpee over the barbell
20 Hang Power Clean ( 155/115 )
40 Wall Ball Shot ( 30/20 )
40 Toes to bar
80 Double under

A : ( 115이상/85이상 ), ( 20/14 )
B : ( 75이상/45이상 ), 무게 자유, Knee raise
C : x2 Single under

TIME CAP : 12 MIN

@painstorms