138

Thursday 230629

[ 압구정 ]

5 Rounds

1 Minutes of Push Jerk ( 115/75 )
1 Minutes of Medicine Ball Clean ( 20/14 )
Rest 1 Minutes

A : ( 95/65 )
B : ( 75/35 ), ( 14/8 )
C : 무게 자유

[ 잠실 ]

1.

Hang Snatch

1 - 1 - 1 - 1 - 1

2.

AMRAP : 7 MIN

2 Hang Snatch
30 Double under

4 Hang Snatch
30 Double under

6 Hang Snatch
30 Double under
.
.

B : 무게 자유
C : x2 Single under

[ 수원 ]

Team of 2

AMRAP : 20 MIN

30/25 Row ( Cal )
50 Dumbbell Deadlift ( 50/35 )
30/25 Row
40 Dumbbell Front Squat
30/25 Row
30 Dumbbell Shoulder to Overhead

A : ( 35/25 )
B : 무게자유
C : 상담

137

Wednesday 230628

[ 잠실 ]

For time of :

30 Muscle up

A : Bar Muscle up
B : 60 Toes to Bar
C: 100 Knee raise

# 떨어질때 마다 10 Burpee

[ 수원 ]

AMRAP : 20 MIN

5 Power Snatch ( 115/75 )
7 Toes to bar
9 Box Jump ( 24/20 )

A : ( 95/55 )
B : 무게자유, Knee raise, Step up
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes : 

30 Double Under 
20 Sit up 
1 Devil Press ( 50/35 )

30 Double Under 
20 Sit up 
2 Devil Press

30 Double Under 
20 Sit up 
3 Devil Press

. 
. 
.  

A : 무게 자유
B : x2 Single under
C : 상담

@painstorms

136

Tuesday 230627

[ 수원 ]

1.

Front Squat

5 - 5 - 5 - 5 - 5

2.

AMRAP : 7 MIN

15 Push up
20 Squat

[ 압구정 ]

"Jackie"

For time of :

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

A : ( 35/15 )
B : Band Assist
C : Box Assist

[ 잠실 ]

10 Rounds for time of :

10 Back Squat ( 135/95 )
100m Run
Rest 30 Seconds

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

@painstorms

135

Monday 230626

[ 압구정 ]

1.

Hang Snatch

1 - 1 - 1 - 1 - 1

2.

10 Rounds for time of :

10 Burpee
30 Second Plank Hold

TIME CAP : 15 MIN

Scale : 상담

[ 잠실 ]

AMRAP : 14 MIN

5 Strict Pull up
10 Box Jump ( 24/20 )
15 Kettlebell Swing ( 24/16 )

A : Band Assist, 무게 자유
B : 높이 자유
C : 상담

[ 수원 ]

5 Rounds for time of :

30 Kettlebell Swing ( 24/16 )
30 Burpee
30 Sit up

A : 무게자유
B : 20 Reps
C : 상담

134

Saturday 230624

[ 잠실 ]

"Grandy"

For time of :

75 Clean and Jerk ( 75/55 )

Scale : 무게 자유

TIME CAP : 10 MIN

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

As many rounds as possible in 18 minutes :

10 Dumbbell Snatch ( 50/35 )
15 Wall Ball Shot ( 20/14 )
30 Double under

A : 무게 자유
B : x2 Single under
C : 상담

@painstorms

133

Friday 230623

[ 수원 ]

“Josh”

For time of :

21 Overhead Squat ( 95/65 )
42 Pull up

15 Overhead Squat
30 Pull up

9 Overhead Squat
18 Pull up

A : ( 75/45 )
B : 무게자유, Assist Pull up
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

2 Muscle up
4 Dumbbell Power Clean ( 50/35 )
8 Dumbbell Front rack Lunge

A : Bar Muscle up / 4 C2B
B : 4 Pull up
C : 상담

[ 잠실 ]

“TABATA"

Toes To bar
Hang Power Snatch ( 45/35 )
Burpee over the barbell

Scale : Knee raise, 무게 자유

@painstorms

132

Thursday 230622

[ 압구정 ]

As many rounds as possible in 20 minutes :

200 Run
15 Burpee
20 Sit up

Scale : 상담

[ 잠실 ]

For time of :

10 Squat Clean ( 185/125 )
50 Double under
8 Squat Clean
40 Double under
6 Squat Clean
30 Double under
4 Squat Clean
20 Double under
2 Squat Clean
10 Double under

A : 무게 자유
B : x2 Single under
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

AMRAP : 16 MIN

12 Box Jump ( 24/20 )
6 Power Clean ( 115/75 )
6 Burpee over the barbell

A : ( 95/65 )
B : Step up, 무게자유
C : 상담

131

Wednesday 230621

[ 잠실 ]

Team of 2

For time of :

80/70 Row ( cal )
20 Deficit Handstand Push up ( 45LB x 3 )

60/50 Row
40 Deficit Handstand Push up ( 45 x 2 )

40/30 Row
60 Deficit Handstand Push up ( 45 x 1 )

20/10 Row
80 Handstand Push up

A : 높이 자유 ( 최소 HSPU )
B : Mat Assist
C : Push up

TIME CAP : 25 MIN

[ 수원 ]

1.

Sumo Deadlift

2 - 2 - 2 - 2 - 2

2.

AMRAP : 10 MIN

10 Sumo Deadlift ( 135/95 )
15 Sit up

Scale : 무게자유

[ 압구정 ]

"The Chief"

5 Rounds

1 Minutes of Clean ( 135/95 )
1 Minutes of Push up
1 Minutes of Squat
Rest 1 Minutes

A : ( 115/75 )
B : 무게 자유
C : 상담

@painstorms

130

Tuseday 230620

[ 수원 ]

Team of 2

For time of :

500 Row
50 Thruster ( 95/65 )
200 Double under
50 Thruster
1000 Row
50 Thruster
200 Double under
50 Thruster
500 Row

A : ( 75/45 )
B : 무게자유, x2 Single under
C : 상담

[ 압구정 ]

Team of 2

2 Rounds for time of :

2000 Row
100 Toes to bar

Scale : Knee raise

[ 잠실 ]

AMRAP : 15 MIN

20 Sit up
15 Pull up
10 Dumbbell Snatch, LH ( 50/35 )
10 Dumbbell Snatch, RH

A : 무게 자유
B : Band Assist
C : 상담

@painstorms

129

Monday 230619

[ 압구정 ]

As many rounds as possible in 15 minutes :

6 Handstand push up
8 Kettlebell Swing ( 32/24 )
10 Kettlebell Front rack Lunge

A : Mat Assist
B : Push up
C : 상담

[ 잠실 ]

10 Rounds For time of :

20 Walking Lunge
10 Burpee

B : 7 Rounds
C : 상담

[ 수원 ]

3 Rounds for time of :

400 Run
20 Toes to bar
20 V up

A : Knee raise
B : Knee touch
C : 상담

128

Saturday 230617

[ 잠실 ]

For time of :

5 Shoulder Press ( 115/75 )
10 Overhead Squat
15 Push Press
20 Front Squat
25 Push Jerk
30 Back Squat

A : ( 95/55 )
B : ( 75/35 )
C : 무게 자유

TIME CAP : 10 MIN

[ 수원 ]

For time of :

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

Sumo Deadlift High Pull ( 95/65 )
Box Jump Over ( 24/20 )

A : ( 75/45 )
B : 무게자유, Step up Over
C : 상담

[ 압구정 ]

For time of :  

30 - 27 - 24 - 21 - 18 - 15 - 12 - 9 - 6 - 3  
 
Wall Ball Shot ( 30/20 )  
 
Each Round begin with 200 Run

A : ( 20/14 )
B : ( 14/8 )
C : 상담

@painstorms

127

Friday 230616

[ 수원 ]

Team of 2

For time of :

1000 Row
100 Wall Ball Shot ( 20/14 )
50 Hang Snatch ( 115/75 )
100 Wall Ball Shot
1000 Row

A : 둘 중 하나 무게자유
B : 둘 다 무게자유
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes : 

30 Double Under 
20 Sit up 
1 Bar Muscle up 

30 Double Under 
20 Sit up 
2 Bar Muscle Up 

30 Double Under 
20 Sit up 
3 Bar Muscle up 

. 
. 
.  

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

[ 잠실 ]

For time of :

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

Box Jump ( 24/20 )
Wall Ball Shot ( 20/14 )
V-up

5 Handstand Push up ( after every round )

TIME CAP : 20 MIN

A : 무게 자유
B : Mat Assist, Knee Touch
C : Step up, Push up, Crunch

@painstorms

126

Thursday 230615

[ 압구정 ]

Team of 2

I go, You go

As many rounds as possible in 15 minutes :

3 Front Squat ( 185/125 )
4 Deficit Handstand push up 45LB x 2

A : ( 155/105 ), 45LB x 1
B : 5 FS 무게 자유, Mat Assist or 8 Push up
C : 상담

[ 잠실 ]

Team of 2

For time of :

100 Pull up
80 Clean ( 115/75 )
60 Chest to bar
40 Clean
20 Bar Muscle up

A : All Pull up
B : All Band Pull up
C : 상담

TIME CAP : 20 MIN

[ 수원 ]

For time of :

10 Pull up
20 Push up
30 Squat

15 Pull up
30 Push up
45 Squat

20 Pull up
40 Push up
60 Squat

25 Pull up
50 Push up
75 Squat

30 Pull up
60 Push up
90 Squat

TIME CAP : 20 MIN

Sclae : Assist Pull up

125

Wednesday 230614

[ 잠실 ]

"Nancy"

5 Rounds for time of :

400 Run
15 Overhead Squat ( 95/65 )

A : ( 75/45 )
B : 무게 자유
C : 상담

[ 수원 ]

For time of :

45 Kettlebell Swing ( 32/24 )
400 Run
35 Kettlebell Swing
800 Run
25 Kettlebell Swing
1200 Run
15 Kettlebell Swing

A : ( 24/16 )
B : 무게자유
C : 상담

[ 압구정 ]

3 Rounds

4 Minutes of :

18/15 Row ( Cal )
Then, As many rounds as possible of :
5 Deadlift ( 225/155 )
5 Burpee over the barbell

Rest 4 minutes

A : ( 185/125 )
B : ( 135/95 )
C : 무게 자유

@painstorms

124

Tuseday 230613

[ 수원 ]

1.

Hang Power Clean

1 - 1 - 1 - 1 - 1

2.

10 Rounds for time of :

10 Burpee
15 Sit up

Time Cap : 15 MIN

[ 압구정 ]

As many rounds as possible in 15 minutes :

8 Toes to bar
10 Dumbbell Hang Clean and Jerk ( 50/35 )
12 Box Jump ( 24/20 )

A : 무게 자유
B : Knee raise, Step up
C : 상담

[ 잠실 ]

1.

Bench Press

3 - 3 - 3 - 3 - 3

2.

AMRAP : 5 MIN

Max rep Double under

Scale : Single under

@painstorms