174

Thursday 230810

[ 압구정 ]

As many rounds as possible in 15 minutes :

3 Bar Muscle up
21 Squat
1 Snatch ( 135/85 )

3 Bar Muscle up
21 Squat
2 Snatch

3 Bar Muscle up
21 Squat
3 Snatch
.
.

A : x2 Toes to bar, ( 115/75 )
B : x2 Knee raise
C : 상담

[ 잠실 ]

3 Rounds for time of :

1 Minutes Double under
1 Minutes Push Press ( 75/55 )
1 Minutes Barbell Row
1 Minutes Push Jerk
1 Minutes Row
Rest 1 Min

A : ( 55/35 )
B : 무게 자유, Single under
C : 상담

[ 수원 ]

For time of :

30 Toes to bar
60 Double under

25 Toes to bar
50 Double under

20 Toes to bar
40 Double under

15 Toes to bar
30 Double under

10 Toes to bar
20 Double under

A : Knee raise
B : x2 Single under
C : 상담

173

Wednesday 230809

[ 잠실 ]

Team of 3

For time of :

100 Back Squat ( 185/125 )
100 Handstand Foot Clap
100 Bar Muscle up

A : ( 135/85 ), 150 Toes to bar
B : ( 95/55 ), Knee raise
C : 상담

TIME CAP : 20 MIN

[ 수원 ]

EMOM x 20

Odd : 15/12 Row ( Cal )
Even : 15 Wall Ball Shot ( 20/14 )

A : ( 12/10 ), 무게자유
B : 12 Wall Ball Shot
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

2 Deficit Handstand push up ( 45LB x 2 )
8 Kettlebell Swing ( 24/16 )
12 Box Jump ( 24/20 )

4 Deficit Handstand push up
8 Kettlebell Swing
12 Box Jump

6 Deficit Handstand push up
.
.

A : 45 LB x 1 / Mat Assist
B : Push up, Step up
C : 상담

@painstorms

172

Tuesday 230808

[ 수원 ]

AMRAP : 15 MIN

5 Pull up
10 One Leg Squat, Alternating
1 Clean ( 165/105 )

5 Pull up
10 One Leg Squat, Alternating
2 Clean

5 Pull up
10 One Leg Squat, Alternating
3 Clean
•
•
•

A : ( 135/85 )
B : Assist Pull up, Jumping Lunge, 무게자유
C : 상담

[ 압구정 ]

Dumbbell 16.1

As many rounds as possible in 20 minutes :

10 DB Overhead Lunge ( 50/35 )
8 Burpee over the Dumbbell
10 DB Overhead Lunge
8 Chest to bar

A : Pull up
B : Band Assist
C : 상담

[ 잠실 ]

5 Rounds For time of :

7 Power Snatch ( 155/105 )
7 Handstand Push up
14 One Leg Squat, aternating

A : ( 115/75 ), Mat Assist
B : 무게 자유, Box Assist, Jumping Lunge
C : 상담

@painstorms

171

Monday 230807

[ 압구정 ]

1.

Snatch

1 - 1 - 1 - 1 - 1

2.

As many reps as possible in 6 minutes :

30 Burpee
100 Sit up
Max rep Muscle up

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

[ 잠실 ]

For time of :

50 Pull up
50 Wall Ball shot ( 20/14 )
50 Sit up
50 Kettlebell Swing ( 24/16 )

Perform every 2 minutes 10 Burpee

A : 무게 자유
B : Band Assist, 6 Burpee
C : 상담

TIME CAP : 20 MIN

[ 수원 ]

1.

Thruster

1 - 1 - 1 - 1 - 1

2.

Burpee Interval

Burpee over the barbell

7 Rounds

90 SEC ON
30 SEC OFF

170

Saturday 230805

[ 잠실 ]

For time of :

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

Toes to bar
Push Jerk (95/65)
Burpee over the bar

A : 무게 자유
B : Knee raise
C : 상담

TIME CAP : 20 MIN

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

“Heidi 20"

As many rounds as possible in 20 minutes :

20 Squat
20 Push up
20 Kettlebell Swing ( 24/16 )
20 Jumping Lunge
20 Sit up
20 Box Jump ( 24/20 )

A : 무게 자유
B : Step up
C : 상담

@painstorms

169

Friday 230804

[ 수원 ]

“Barbell team of 2”

For time of :

100 Deadlift ( 135/95 )
80 Hang Power Clean
60 Front Squat
40 Push Jerk
20 Thruster

On the minute 5 Burpee

A : 4 Burpee
B : 3 Burpee
C : 상담

[ 압구정 ]

10 Rounds 

30 Second of Burpee 
Rest 30 Second 
30 Second of Dumbbell Thruster ( 50/35 ) 
Rest 30 Second

Scale : 무게 자유

[ 잠실 ]

1.

Clean Complex

1 Hang Clean
1 Front Squat
1 Clean

2.

For time of :

30 Squat Clean ( 135/95 )

A : ( 95이상/55이상 )
B : 무게 자유
C : 상담

TIME CAP : 5 MIN

@painstorms

168

Thursday 230803

[ 압구정 ]

For time of :

20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2

Toes to bar

Each rounds begin with 200 Run

A : 1/2 Toes to bar
B : Knee raise
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

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

A : Half Wall Walk, 무게 자유
B : Inchworm Push up, 높이 자유
C : 상담

[ 수원 ]

AMRAP : 15 MIN

10 Toes to bar
10 Dumbbell Snatch ( 50/35 )
10 Weighted Box Step up ( 24/20 )

A : 무게 자유
B : Knee raise
C : 상담

167

Wednesday 230802

[ 잠실 ]

Team of 2

For time of :

100 Row
100 Thruster ( 95/65 )
100 Burpee over the Barbell

A : ( 75/45 )
B : 무게 자유
C : 상담

TIME CAP : 25 MIN

[ 수원 ]

EMOM x 20

1 : 20/15 Row ( Cal )
2 : Rest

A : 18/12
B : 15/10
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

15/12 Row ( Cal )
10 DB Overhead Lunge ( 50/35 )
1 Wall Walk

15 /12 Row
10 DB Overhead Lunge
2 Wall Walk
.
.
.

A : 무게 자유
B : Inchworm Push up
C : 상담

@painstorms

166

Tuesday 230801

[ 수원 ]

“Elizabeth“

For time of :

21 - 15 - 9

Squat Clean ( 135/95 )
Ring Dip

A : ( 95/65 ), Bar Dip
B : 무게자유, Push up
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

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

[ 잠실 ]

For time of :

100 - 80 - 60 - 40 - 20
Dounle under
50 - 40 - 30 - 20 - 10
Sit up
50 - 40 - 30 - 20 - 10
Back Extension

A : Half Double under
B : x2 Single under
C : 상담

TIME CAP : 18 MIN

@painstorms

165

Monday 230731

[ 압구정 ]

1.

Hang Squat Clean

2 - 2 - 2 - 2 - 2

2.

"Annie"

For time of :

50 - 40 - 30 - 20 - 10

Double under
Sit up

TIME CAP : 10 MIN

Scale : x2 Single or 1/2 Double

[ 잠실 ]

"Mary"

AMRAP : 20 MIN

5 Handstand Push up
10 One leg Squat, alternating
15 Pull up

A : Mat Assist, Assist Pistol
B : Band Assist
C : 상담

[ 수원 ]

AMRAP : 20 MIN

30 Double under
20 Sit up
1 Bar Muscle up

30 Double under
20 Sit up
2 Bar Muslce up

30 Double under
20 Sit up
3 Bar Muscle up
•
•
•

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

164

Saturday 230729

[ 잠실 ]

“I go You go"

Team of 2

AMRAP : 15 MIN

1 Squat Clean and Jerk ( 225/155 )
50m Run

A : ( 135이상/105이상 )
B : ( 75이상/55이상 )
C : 상담

[ 수원 ]

AMRAP : 15 MIN

10 Toes to bar
10 DB RA Overhead Walking Lunge ( 50/35 )
10 DB LA Overhead Walking Lunge

A : 무게자유
B : Knee raise
C : 상담

[ 압구정 ]

Team of 2

2 Rounds for time of :

2000 Row
100 Push up
100 Toes to bar

Scale : Knee raise

@painstorms

163

Friday 230728

[ 수원 ]

"The Chief 4"

Max rounds in 3 minute of :

3 Deadlift ( 275/185 )
6 Push up
9 Squat

Rest 1 minute

Repeat for a total of 5 cycles

A : ( 225/155 )
B : 무게자유
C : 상담

[ 압구정 ]

New York Minute

For time of :

75 Burpee Box Jump over ( 24/20 )
100 Wall Ball Shot ( 20/14 )

A : ( 14/8 )
B : Step over
C : 상담

[ 잠실 ]

For time of :

40 - 30 - 20 - 10

Wall Ball Shot ( 20/14 )
Box Jump ( 24/20 )
Kettlebell Swing ( 24/16 )

A : 무게 자유
B : 높이 자유
C : 상담

@painstorms

162

Thursday 230727

[ 압구정 ]

7 Rounds for time of :

21 Shoulder Press ( 75/55 )
21 Sit up

Scale : 무게 자유

[ 잠실 ]

Team of 2

For time of :

50 Row
50 Toes to bar
50 Dumbbell Walking Lunge ( 50x2/35x2 )
50 Row
50 Toes to bar
50 Dumbbell Box Step up ( 24/20 )

A : 무게 자유
B : Knee raise
C : 상담

[ 수원 ]

3 Minutes of :

5 Snatch ( 95/65 )
5 Burpee over the barbell
Rest 3 minutes

3 Minutes of :

3 Snatch ( 135/85 )
5 Burpee over the barbell
Rest 3 minutes

3 Minutes of :

1 Snatch ( 155/105 )
5 Burpee over the barbell

A : ( 95/55 ), ( 115/65 ), ( 135/75 )
B : ( 75/35 ), ( 95/40 ), ( 115/45 )
C : 무게 자유

161

Wednesday 230726

[ 잠실 ]

1.

Overhead Squat

3 - 3 - 3 - 3 - 3

2.

7 Rounds for time of :

7 Overhead Squat ( 135/95 )
7 Handstand Push up

A : Mat Assist
B : Box Assist
C : 상담

# 스케일 무게 자유

Time cap : 10 MIN

[ 수원 ]

Team of 2

2 Rounds for time of :

2000 Row
100 Wall Ball Shot ( 20/14 )

Scale : 무게자유

[ 압구정 ]

"Sean"

10 Rounds for time of :

11 Chest to bar
22 Front Squat ( 75/55 )

TIME CAP : 25 MIN

A : Pull up
B : Band Assist
C : 상담

@painstorms

160

Tuesday 230725

[ 수원 ]

"TK"

AMRAP : 20 MIN

8 Strict Pull up
8 Box Jump ( 30/24 )
12 Kettlebell Swing ( 32/24 )

A : Kipping, (24/20 ), ( 24/16 )
B : Assist Pull up, Step up
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

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

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

#링딥은 머슬업으로 시작하세요

[ 잠실 ]

"Zoolander"

As many round as possible in 15 Minutes :

30 Double under
10 Power Clean ( 155/105 )
30 Double under
10 Burpee over the barbell

A : 무게 자유
B : x2 Single under
C : 상담

@painstorms