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

25

Friday 240719

[ 압구정 ]

For time of :

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

Power Clean ( 135/95 )

Each round begins with 200 run

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 잠실 ]

"16.5"

For time of :

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

Thruster ( 95/65 )
Burpee over the barbell

A : ( 75/45 )
B : 무게 자유
C : 상담

[ 수원 ]

4 Rounds for time of :

40 Overhead Lunge ( 45/25 )
30 Box Jump ( 24/20 )
20 Wall Ball Shot ( 20/14 )
10 Box Pike Push up

Time Cap : 30 MIN

A : 무게 자유, Pike Push up
B : Step up, Push up
C : 상담

24

Thursday 240718

[ 수원 ]

For time of :

21 - 15 - 9

Pull up
DB Clean and Jerk, Right arm ( 50/35 )
DB Clean and Jerk, Left arm

A : 무게자유
B : Band Assist
C : 상담

[ 압구정 ]

"Xindy"

As many rounds as possible in 15 mimutes :

3 Bar Muscle up
10 Push up
5 Front Squat ( 185/125 )

A : 5 Chest to bar, ( 135/95 ) 이상
B : 5 Pull up, 무게 자유
C : 상담

[ 잠실 ]

Team of 2

10km Row

# 1km 씩 타고 교대

Scale : 없음

@painstorms

23

Wednesday 240717

[ 잠실 ]

Team of 2

For time of :

40 Power Clean ( 95/65 )
40 Handstand Push up
30 Power Clean ( 135/95 )
30 Deficit Handstand Push up ( 45lb )
20 Power Clean ( 185/125 )
20 Deficit Handstand Push up ( 45lbx2 )
10 Power Clean ( 225/155 )
10 Deficit Handstand Push up ( 45lbx3 )
2 Power Clean ( 255/175 )

A : 무게 자유, All HSPU, 2 P.C X
B : Mat Assist
C : Hang, Push up

TIME CAP : 18 MIN

[ 압구정 ]

As many rounds as possible in 20 minutes :

250/200 Row
14 Dumbbell Snatch ( 50/35 )
14 Overhead Lunge

Scale : 무게 자유

[ 수원 ]

Team of 2

For time of :

500 Row
50 Burpee over the rower

1000 Row
50 Burpee over the rower

1500 Row
50 Burpee over the rower

Scale : 상담

@painstorms

22

Tuesday 240716

[ 압구정 ]

"CORA"

For time of :

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

Sit up
Box Jump ( 24/20 )
Toes to bar
Burpee

3 Handstand Push up ( after every round )

TIME CAP : 25 MIN

A : 2/3 T2B or Knee raise, Mat Assist
B : Step up, No HSPU
C : 상담

[ 잠실 ]
​
"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 Push Press ( 45/35 )
50 Back Extension
50 Wall Ball Shot ( 20/14 )
50 Burpee
50 Double under
​
A : 무게 자유
B : 높이 자유, Knee raise, x2 Single under
C : 상담
​
TIME CAP : 25 MIN

[ 수원 ]

AMRAP : 12 MIN

12 Deadlift ( 135/95 )
9 Push Press
6 Back Squat

A : ( 115/75 )
B : 무게 자유
C : 상담

21

Monday 250715

[ 수원 ]

AMRAP : 20 MIN

10 Toes to bar
20 Push up
30 Sit up
40 Squat

Scale : Knee raise

[ 압구정 ]

1.

Back Squat

3 - 3 - 3 - 3 - 3

Compare to 231023

2.

For time of :

75 Wall Ball Shot ( 20/14 )
150 Single under

TIME CAP : 6 MIN

Scale : 무게 자유

[ 잠실 ]

1.

Back Squat

1 - 1 - 1 - 1 - 1

2.

AMRAP : 6 MIN

100 Wall Ball Shot ( 20/14 )
Max reps Muscle up

A : 무게 자유, Chest to bar
B : Pull up
C : Band Assist

20

Saturday 240713

[ 잠실 ]

AMRAP : 20 MIN

300 Row
100 Double under

Scale : 300 Single under

[ 압구정 ]

"Jenny"

As many rounds as possible in 20 minutes :

20 Overhead Squat ( 45/35 )
20 Back Squat
400 Run

Scale : 상담

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

@painstorms

19

Friday 240712

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Deadlift ( 155/105 )
10 Push up
10 One Leg Squat, Alternating

A : 무게 자유, Box Pistol
B : 10 Jumping Lunge
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

10 DB Snatch, Alternating (50/35 )
10 DB Overhead Walking Lunge
10 DB Snatch
10 DB Overhead Walking Lunge
20 Sit up

B : 무게 자유
C : 상담

[ 수원 ]

For time of :

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

Power Snatch ( 115/85 )
Burpee Pull up

Time Cap : 18 MIN

A : ( 95/65 )
B : 무게 자유, Burpee Box Pull up
C : 상담

18

Thursday 240711

[ 수원 ]

AMRAP : 20 MIN

200 Run
20 Sit up
20 Kettlebell Swing ( 24/16 )

Scale : 무게자유

[ 압구정 ] [ 잠실 ]

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

Compare to 230803

@painstorms

17

Wednesday 240610

[ 잠실 ]

Team of 2

For time of :

5000/4000 Row

# 20번씩 당기고 교대

Scale : 귀가

[ 압구정 ]

5 Rounds

2 Minutes of :

15/12 Row ( Cal )
8 Thruster ( 115/75 )
Max reps Burpee over the barbell

Rest 2 Minutes

A : ( 95/65 )
B : 무게 자유
C : 상담

[ 수원 ]

Team of 2

For time of :

100 Dumbbell Box Step up ( 24/20 ) ( 50/35 )
80 Box Jump
60 Dumbbell Thruster

A : 무게자유
B : Step up
C : 상담

@painstorms

16

Tuesday 240709

[ 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 ), Mat Assist
B : 무게 자유, 10 Push up
C : 상담

[ 잠실 ]

5 Rounds

AMRAP : 2 MIN

7 Burpee
7 Handstand Push up
7 Burpee
7 Handstand Push up
Max Double under
1 Rest

# 매 라운드 마다 더블언더 총 갯수에 합이 기록입니다.

A : 6 Reps, Mat Assist
B : 5 Reps, Single under
C: 상담

[ 수원 ]

1.

Back Squat

20x1

2.

For time of :

100 Toes to bar

Time Cap : 10 MIN

Scale : Knee raise

15

Monday 240708

[ 수원 ]

EMOM x 20

1 : 5 Clean and Jerk ( 135/95 )
2 : 15 Strict Push up
3 : 50 Double under
4 : 15/12 Row ( Cal )

A : ( 115/75 ), Mat Strict
B : 무게자유, Hand raise Push up, Single under, 12/10
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

4 Strict Pull up
8 Kettlebell Swing ( 24/16 )
12 Box Jump ( 24/20 )
#Step down from the box

A : 무게 자유
B : Step up
C : 상담

[ 잠실 ]

"Nasty Girls 1.5"

3 Rounds For time of :

50 Squat
7 Muscle up
10 Hang Power Clean ( 175/125 )

A : ( 135/95 )이상, Bar Muscle up
B : 무게 자유, 14 Chest to bar or 14 Pull up
C : 상담

@painstorms

14

Saturday 240606

[ 잠실 ]

Team of 2

For time of :

50 Thruster ( 95/65 )
25 Bar Muscle up
40 Thruster
20 Bar Muscle up
30 Thruster
15 Bar Muscle up
20 Thruster
10 Bar Muscle up
10 Thruster
5 Bar Muscle up

A : 무게 자유, Chest to bar or Pull up
B : Band Assist
C : 상담

[ 압구정 ]

"Michael V"

3 Rounds for time of :

1000 Row
50 Back Extension
50 V up

Scale : 상담

[ 수원 ]

AMRAP : 15 MIN

20 Row ( Cal )
15 Toes to bar
10 Dumbbell Snatch ( 50/35 )

A : 무게자유
B : Knee raise
C : 상담

@painstorms