40

Tuesday 240806

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Kettlebell Swing ( 24/16 )
10 Ring Dip
10 Box Jump ( 24/20 )

A : Bar Dip
B : Push up
C : Step up

[ 잠실 ]

5 Rounds for time of :

30 Double under
14 DB Hang Clean and Jerk, Alternating ( 50/35 )
30 Double under
14 DB Snatch, Alternating

A : 무게 자유
C : x2 Single under

TIME CAP : 18 MIN

[ 수원 ]

AMRAP : 5 MIN

5 Deadlift ( 225/155 )
10 Chest to bar
15 Push up

Rest 2:30

Repeat for a total of 3 intervals.

A : ( 185/125 ), Pull up
B : 무게 자유, Assist pull up
C : 상담

39

Monday 240805

[ 수원 ]

5 Rounds for time of :

24 Squat
16 Burpee over the barbell
8 Shoulder to overhead ( 135/95 )
4 Thruster

Rest 1 minute between rounds.

A : ( 115/75 )
B : 무게자유
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

5 Deadlift ( 225/155 )
10 Toes to bar
15 Squat

A : ( 185/125 )
B : Knee raise
C : 상담

[ 잠실 ]

5 Rounds for time of :

15 Chest to bar
10 Box Jump Step Down ( 24/20 )
10 Front Squat ( 95/65 )

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

TIME CAP : 18 MIN

@painstorms

38

Saturday 240803

[ 잠실 ]

“Jackie"

For time of :

1000 Row
50 Thruster ( 45/35 )
30 Pull up

TIME CAP : 9 MIN

Scale : 무게 자유

[ 압구정 ]

"Lorenzo"

For time of :

1000 Run

Then, 5 Rounds

15 Push up
20 Medicine Ball Clean ( 20/14 )
21 Burpee

Then,

1000 Run

Scale : 무게 자유

[ 수원 ]

6 Rounds for time of :

10 DB Burpee Deadlift ( 50/35 )
10 Box Jump ( 30/24 )

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

@painstorms

37

Friday 240802

[ 압구정 ]

As many rounds as possible in 15 minutes :

18 Squat
6 Chest to bar
3 Clean and Jerk ( 135/95 )

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

[ 잠실 ]

10 Rounds for time of :

1 Power Snatch ( 175/115 )
2 Overhead Squat
3 Muscle up

A : 무게 자유, 6 Toes to bar
B : 8 Knee raise
C : Back Squat

[ 수원 ]

For time of :

50 - 40 - 30 - 20 - 10

Kettlebell Swing ( 24/16 )

*Run 400 after each set

Scale : 무게 자유

36

Thursday 240801

[ 수원 ]

For time of :

1000 Row

then, 5 Rounds

10 Power Clean ( 135/95 )
20 Sit up

A : ( 115/75 )
B : 무게자유
C : 상담

[ 압구정 ]

Team of 2

For time of :

500/400 Row
50 Burpee over the rower

1000/800 Row
50 Burpee over the rower

1500/1200 Row
50 Burpee over the rower

Scale : 상담

[ 잠실 ]

For time of :

75 Walking Lunge
50 Kettlebell Swing (24/16 )
25 Handstand push up

60 Walking Lunge
40 Kettlebell Swing
20 Handstand push up

45 Walking Lunge
30 Kettlebell Swing
15 Handstand push up

30 Walking Lunge
20 Kettlebell Swing
10 Handstand push up

15 Walking Lunge
10 Kettlebell Swing
5 Handstand push

A : 무게 자유
B : Mat Assist
C : 상담

TIME CAP : 20 MIN

@painstorms

35

Wednesday 240731

[ 잠실 ]

3 Rounds for time of :

600 Run
50 Back Extension
50 Sit up

B : 30 reps
C : 상담

[ 압구정 ]

"Nate"

As many rounds as possible in 20 minutes :

2 Muscle up
4 Handstand push up
8 Kettlebell Swing ( 32/24 )

A : Bar Muscle up, Mat Assist
B : 5 T2B, 7 HSPU, 10 KBS
C : 5 Knee raise, 10 Push up, 15 KBS

Compare to 230328

[ 수원 ]

AMRAP : 15 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
.
.

Scale : Assist Pull up

@painstorm

34

Tuesday 240730

[ 압구정 ]

"Running Macho Man"

As many rounds as possible in 20 minutes :

200 Run
3 Power Clean ( 135/95 )
3 Front Squat
3 Push Jerk

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

35 Double under
7 Pull up
5 Squat Clean ( 155/105 )

A : ( 115/75 )
B : Band Pull up, ( 75/45 )
C : x2 Single under, Jumping Pull up, 무게 자유

[ 수원 ]

Team of 2

3 Rounds for time of :

30 Shoulder to overhead ( 135/95 )
60 Jumping Lunge
90 Double under

A : ( 115/75 )
B : 무게 자유, x2 Single under
C : 상담

33

Monday 240729

[ 수원 ]

1.

Deadlift

1 - 1 - 1 - 1 - 1

2.

12.1

AMRAP : 7 MIN

Burpee

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Strict Pull up
10 Dumbbell Snatch ( 50/35 )
15 Squat

A : Kipping
B : Band Assist
C : 상담

[ 잠실 ]

Team of 2

For time of :

50 - 40 - 30 - 20 - 10

Row
Burpee Box Jump over ( 30/24 )

B : ( 24/20 )
C : 상담

@painstorms

32

Saturday 240727

[ 잠실 ]

“Isabel"

For time of :

30 Snatch ( 135/95 )

A : ( 115/75 )
B : ( 95/65 )
C : 상담

TIME CAP : 6 MIN

[ 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 : Mat Assist HSPU
B : Push up, Knee raise
C : 상담

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

@painstorms

31

Friday 240726

[ 압구정 ]

As many rounds as possible in 15 minutes :

6 RH Dumbbell Push Jerk ( 50/35 )
4 Burpee over the Dumbbell
6 LH Dumbbell Push Jerk
4 Burpee over the Dumbbell
30 Crossover

A : 무게 자유
B : 60 Single
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

20 Weighted Lunge ( 135/95 )
15 Handstand Push up
10/8 Row

A : ( 95/65 ), Mat Assist
B : 무게 자유, Push up
C : 상담

[ 수원 ]

For time of :

100 Wall Ball Shot ( 20/14 )
80 Box Jump over ( 24/20 )
60 Toes to bar
40 Power Clean ( 135/95 )
20 Front Squat

Time Cap : 25 MIN

A : 둘 중 하나 무게 자유
B : 둘 다 무게 자유, Step up over
C : 상담

30

Thursday 240725

[ 수원 ]

Team of 2

I go, You go

20 Rounds for time of :

200/180 Row
6 Shuttle Run ( 25ft )

Scale 상담

[ 압구정 ]

For time of :

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

Power Snatch ( 115/75 )

Each rounds begin with 200 run

A : ( 95/65 )
B : 무게 자유
C : 상담

[ 잠실 ]

AMRAP : 16 MIN

1 Muscle up
8 Kettlebell Swing ( 32/24 )
10 Wall Ball Shot ( 30/20 )

2 Muscle up
8 Kettlebell Swing
10 Wall Ball Shot

3 Muscle up
8 Kettlebell Swing
10 Wall Ball Shot
.
.

A : x2 Toes to bar, (24/16), (20/14)
B : Knee raise, 무게 자유
C : 상담

@painstorms

29

Wednesday 240724

[ 잠실 ]

Team of 2

I go, you go

AMRAP : 17 MIN

30 Double under
3 Burpee over the Barbell
1 Squat Clean ( 245/165 )

A : ( 185/105 )이상
B : ( 115/65 )이상
C : x2 Single under, 무게 자유

[ 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

[ 수원 ]

AMRAP : 12 MIN

10 Double under / 1 Power Snatch ( 135/95 )
20 Double under / 2 Power Snatch
30 Double under / 3 Power Snatch
.
.
.

A : ( 115/75 )
B : x2 Single under, 무게자유
C : 상담

@painstorms

28

Tuesday 240723

[ 압구정 ]

"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

A : ( 14/8 ), ( 55/35 ), Box Jump
( 55/35 ), Row
B : Goblet Squat, Sumo Deadlift, Step up,
Push up, Row
C : 상담

Compare to 211209

[ 잠실 ]

7 Rounds For time of :

21 Shoulder Press ( 75/55 )
21 Sit up

A : ( 55/35 )
B : 무게 자유
C : 상담

TIME CAP : 18 MIN

[ 수원 ]

“G.I Joe”

For time of :

50 Burpee Muscle up

or

“G.I Jane”

For time of :

100 Burpee Pull up

Time Cap : 20 MIN

Scale : 100 Burpee Box Pull up

27

Monday 240722

[ 수원 ]

1.

Snatch Balance

1 - 1 - 1 - 1 - 1

2.

AMRAP : 8 MIN

10 Overhead Squat ( 95/65 )
20 Jumping Lunge

Scale : 무게자유

[ 압구정 ]

1.

Snatch

1 - 1 - 1 - 1 - 1

Compare to 230807

2.

10 Rounds for time of :

10 Burpee
30 Second Plank Hold

TIME CAP : 15 MIN

[ 잠실 ]

For time of :

5 Rounds of "Cindy"
10 Deadlift ( 315/185 )
4 Rounds of "Cindy"
8 Deadlift
3 Rounds of "Cindy"
6 Deadlift
2 Rounds of "Cindy"
4 Deadlift
1 Rounds of "Cindy"
2 Deadlift

A : ( 205/125 )이상
B : Band Assist, ( 95/55 )이상
C : 상담

@painstorms

26

Saturday 240720

[ 잠실 ]

"16.3"

AMRAP : 7 MIN

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

A : 5 Chest to bar
B : 7 Pull up
C : 상담

# 스케일 무게 자유

[ 압구정 ]

"Morrison”

For time of :

50 - 40 - 30 - 20 - 10

Wall Ball Shot ( 20/14 )
Box Jump ( 24/20 )
#Step down from the box
Kettlebell Swing ( 24/16 )

A : 무게 자유
B : Step up
C : 상담

Compare to 220730

[ 수원 ]

AMRAP : 16 MIN

8 Hang Squat Clean ( 135/95 )
16 Back Extension
32 Double under

A : 무게자유
B : x2 Single under
C : 상담

@painstorms