13

Friday 240705

[ 압구정 ]

As many rounds as possible in 15 minutes :

12 Dumbbell Weighted Lunge ( 50/35 )
6 Handstand push up
3 Clean and Jerk ( 165/115 )

A : Mat Assist, ( 135/95 )
B : Push up
C : 상담

[ 잠실 ]

For time of :

20 Burpee
40 Toes to bar
80 Wall Ball Shot ( 20/14 )

TIME CAP : 15 MIN

A : 무게 자유
B : Knee raise
C : 상담

[ 수원 ]

Team of 2

For time of :

50 Deadlift ( 225/155 )
100 W up
200 Wall Ball Shot ( 20/14 )

A : ( 185/125 )
B : 무게 자유
C : 상담

12

Thursday 240704

[ 수원 ]

AMRAP : 15 MIN

4 Devil Press, Alternating ( 50/35 )
8 Overhead Lunge
12 Box Jump ( 24/20 )

*Step down from the box.

A : 무게자유
B : Step up
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

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
8
10
.
.

A : Bar Muscle up / x2 Chest to bar
B : x2 Pull up
C : 상담

[ 잠실 ]

For time of :

1500 Row
36 Power Clean ( 115/75 )
63 Box Jump over ( 24/20 )

A : ( 75/55 )이상
B : 무게 자유
C : 상담

TIME CAP : 15 MIN

@painstorms

11

Wednesday 240703

[ 잠실 ]

AMRAP : 18 MIN

1 Wall Walk
20 Sit up
30 Double under

2 Wall Walk
20 Sit up
30 Double under

3 Wall Walk
.
.
.

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

[ 압구정 ]

“The Ghost"

6 Rounds

1 Minutes of Row ( Cal )
1 Minutes of Burpee
1 Minutes of Double under
Rest 1 Minutes

Scale : Single under

Compare to 230811

[ 수원 ]

8 Rounds

75 Sec on
15 Sec off

40 Double under
15 Russian Kettlebell Swing ( 24/16 )
Max Goblet Squat

A : 무게자유
B : Single under
C : 상담

@painstorms

10

Tuesday 240702

[ 압구정 ]

As many rounds as possible in 15 minutes :

8 Toes to bar
12 Push up
1 Clean ( 155/105 )

8 Toes to bar
12 Push up
2 Clean

8
12
3
.
.

A : 무게 자유
B : Knee raise
C : 상담

[ 잠실 ]

Team of 2

I go You go

20 Rounds for time of :

5 DB Deadlift ( 50x2/35x2 )
5 DB Walking Lunge ( meter )
5 DB Hang Power Clean
5 DB Front rack Walking Lunge

B : 무게 자유
C : 상담

TIME CAP : 24 MIN

[ 수원 ]

“Cindy”

AMRAP : 20 MIN

5 Pull up
10 Push up
15 Squat

Scale : Assist Pull up

9

Monday 240701

[ 수원 ]

1.

Clean and Jerk

2 - 2 - 2 - 2 - 2

2.

5 Rounds for time of :

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

Time Cap : 7 MIN

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 압구정 ]

5 Rounds

Max Rounds in 3 minutes of :

3 Burpee
6 Dumbbell Snatch ( 50/35 )
9 Squat

Rest 1 Minutes

Scale : 무게 자유

[ 잠실 ]

For time of :

50 Strict Pull up
100 Push up
150 Squat

TIME CAP : 15 MIN

B : Band Assist
C : 상담

@painstorms

8

Saturday 240629

[ 잠실 ]

"Fran"

For time of :

21 - 15 - 9

Thruster ( 95/65 )
pull up

A : 무게 자유
B : Band Pull up
C : 상담

TIME CAP : 10 MIN

[ 압구정 ]

"Loredo"

6 Rounds for time of :

24 Squat
24 Push up
24 Walking Lunge
400 Run

Scale : 상담

[ 수원 ]

박스 MT로 인해 수업 진행하지 않습니다.

7

Friday 240628

[ 압구정 ]

As many rounds as possible in 15 minutes :

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

Snatch ( 135/95 )

Each rounds begin 5 Bar Muscle up

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

[ 잠실 ]

AMRAP : 16 MIN

1 Hang Squat clean ( 155/105 )
2 Ring Dip
4 One leg Squat, alternating

2 Hang Squat clean
4 Ring Dip
8 One leg Squat, alternating

3 Hang Squat clean
6 Ring Dip
12 One leg Squat, alternating
.
.

A : ( 95/65 ) 이상, Bar Dip
B : 무게 자유, Band Assist
C : 상담

[ 수원 ]

5 Rounds

2 minutes

10 Power Snatch ( 115/85 )
10 Burpee over the barbell
Max Row ( Cal )

Rest 2 minutes

A : ( 95/65 )
B : 무게 자유
C : 상담

6

Thursday 240627

[ 수원 ]

EMOM x 15

1 : 12 Hang DB Power Clean ( 50/35 )
2 : 12 Box Jump ( 24/20 )
3 : 12 Toes to bar

*Step down from the box.

A : 무게자유
B : Step up, Knee raise
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

5 RH Dumbbell Push Press ( 50/35 )
5 LH Dumbbell Push Press
10 Burpee
15 Wall Ball Shot ( 20/14 )

Scale : 무게 자유

[ 잠실 ]

Team of 2

AMRAP : 18 MIN

40 W up
30 Chest to bar
20 Burpee Box Jump ( 24/20 )

A : Pull up
B : Band Assist, 높이 자유
C : 상담

@painstorms

5

Wednesday 240626

[ 잠실 ]

"16.4"

AMRAP : 13 MIN

55 Deadlift ( 225/155 )
55 Wall Ball Shot ( 20/14 )
55 Row ( Cal)
55 Hand stand push up

A : ( 155/105 ), Mat Assist
B : 무게 자유, Push up
C : 상담

[ 압구정 ]

Team of 2

For time of :

1 : 5000 Row
2 : 400 Run

Scale : 상담

[ 수원 ]

4 Rounds for time of :

400 Run
30 Sit up
15 Deadlift ( 155/105 )

A : ( 135/95 )
B : 무게자유
C : 상담

@painstorms

4

Tuesday 240625

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Strict Pull up
15 Squat
1 Clean ( 165/115 )

5 Strict Pull up
15 Squat
2 Clean

5
15
3
.
.

A : ( 135/95 )
B : 무게 자유
C : 상담

[ 잠실 ]

1.

Split Jerk

1 - 1 - 1 - 1 - 1

2.

For time of :

9 - 6 - 3

Push Jerk ( 205/135 )
Muscle up

A : 12 - 9 - 6, ( 135/95 ), x2 Toes to Bar
B : 15 - 12 - 9, ( 95/65 ), x2 Knee raise
C : 무게 자유

TIME CAP : 10 MIN

[ 수원 ]

1.

Push Jerk

2 - 2 - 2 - 2 - 2

2.

AMRAP : 10 MIN

10 Push Jerk ( 115/75 )
10 Chest to bar

A : 무게 자유, Pull up
B : Band Assist
C : 상담

3

Monday 240624

[ 수원 ] [ 잠실 ]

For time of :

40 Medicine Ball Clean ( 20/14 )
120 Double under

30 Medicine Ball Clean
90 Double under

20 Medicine Ball Clean
60 Double under

10 Medicine Ball Clean
30 Double under

A : 무게자유
B : x2 Single under
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Box Jump ( 24/20 )
10 Kettlebell Swing ( 24/16 )
10 V up

A : 무게 자유
B : Step up
C : 상담

Compare to 230116

@painstorms

2

Saturday 240622

[ 잠실 ]

AMRAP : 16 MIN

1 Snatch ( 135/95 )
10 Wall Ball Shot ( 20/14 )
15 V up

2 Snatch
10 Wall Ball Shot
15 V up

3 Snatch
10 Wall Ball Shot
15 V up
.
.
.

A : ( 95/65 )
B : 무게 자유
C : Knee Touch

[ 압구정 ]

"Manion"

7 Rounds for time of :

400 Run
29 Back Squat ( 135/95 )

A : 무게 자유
B : 20 Back Squat
C : 상담

Compare to 190515

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

@painstorms

1

Friday 240621

[ 압구정 ]

As many rounds as possible in 15 minutes :

40 Double under
8 Single Devil Press ( 50/35 )
1 Muscle up

40 Double under
8 Single Devil Press
2 Muscle up

40
8
3
.
.

A : Bar Muscle up / x2 Chest to bar
B : 20 DU / 80 SU, x2 Pull up
C : 상담

[ 잠실 ]

"11.2"

AMRAP : 15 MIN

9 Deadlift ( 155/105 )
12 Hand raise push up
15 Box Jump ( 24/20 )

A : ( 115/75 )
B : 무게 자유
C : 높이 자유

[ 수원 ]

Tema of 2

For time of :

150 Pull up
3000 Row
150 Wall Ball Shot ( 20/14 )

A : 무게자유
B : Assist Pull up
C : 상담