115

Thursday 230601

[ 수원 ]

4 Rounds of :

1 minute of Kettlebell Swing ( 24/16 )
1 minute of Sit up
1 minute of Jumping Lunge

Scale : 무게자유

[ 압구정 ]

For time of :

50 - 40 - 30 - 20 - 10

Row ( Cal )
Dumbbell Snatch ( 50/35 )

Scale : 무게 자유

[ 잠실 ]

"Team of 2"

For time of :

40 - 30 - 20 - 10

Squat Clean
Handstand Push up
Burpee over the barbell

A : Mat Assist
B : Push up
C : 상담

# 모든 레벨 무게 자유

TIME CAP : 25 MIN

@painstorms

114

Wednesday 230531

[ 압구정 ]

Team of 2

For time of :

100 Wall Ball Shot ( 20/14 )
50 Bar Muscle up
100 Burpee over the barbell
50 Thruster ( 135/85 )

TIME CAP : 25 MIN

A : x2 Toes to bar, ( 115/65 )
B : ( 14/8 ), x2 Knee raise, 무게 자유
C : 상담

[ 잠실 ]

AMRAP : 14 MIN

10 Chest to bar
20 Sit up
40 Double under

A : Pull up
B : Band Assist, x2 Single under
C : 상담

[ 수원 ]

3 Rounds for time of :

15 Overhead Squat ( 95/65 )
15 Pull up
15 Push Jerk
15 Knee to elbow
15 Hang Clean
15 Back Extention

A : ( 75/45 )
B : 무게자유
C : 상담

113

Tuesday 230530

[ 잠실 ]

For time of :

21 - 15 - 9

Row ( cal )
Thruster ( 65/45 )
Medicine Ball Clean ( 20/14 )
Sumo Deadlift High Pull
Wall Ball Shot
Burpee

B : 무게 자유
C : 상담

[ 수원 ]

“The Ghost"

6 Rounds

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

Scale : Single under

[ 압구정 ]

As many rounds as possible in 20 minutes :

200 Run
15 Jumping Squat
10 Kettlebell Swing ( 24/16 )
3 Strict Handstand push up

200 Run
15 Jumping Squat
10 Kettlebell Swing ( 24/16 )
6 Strict Handstand push up
.
.
.

A : Kipping, Mat Assist
B : Push up
C : 상담

@painstorms

112

Friday 230526

[ 수원 ]

“G.I Jane”

For time of :

100 Burpee Pull up

or

“G.I Joe”

For time of :

50 Burpee Muscle up

Time Cap : 20 MIN

Scale : 100 Burpee Box Pull up

[ 압구정 ]

"Barbara"

5 Rounds for time of :

20 Pull up
30 Push up
40 Sit up
50 Squat

Rest 3 minutes

A : 15, 25, 35, 45
B : 10, 20, 30, 40
C : 5, 15, 25, 35

[ 잠실 ]

For time of :

10 Handstand Push up

10 Handstand Push up
25 Burpee

10 Handstand Push up
25 Burpee
50 Box Jump ( 24/20 )

10 Handstand Push up
25 Burpee
50 Box Jump
100 Sit up

10 Handstand Push up
25 Burpee
50 Box Jump
100 Sit up
150 Pistol

A : Mat Assist, Assist Pistol
B : Push up, Strp up, Jumping Lunge
C : 상담

TIME CAP : 45 MIN

@painstorms

111

Thursday 230525

[ 압구정 ]

Team of 2

For time of :

100 Man Maker ( 50/35 )

Scale : 무게 자유

[ 잠실 ]

1.

Hang Power Snatch

1 - 1 - 1 - 1 - 1

2.

AMRAP : 8 MIN

3 Hang Power Snatch ( 75/55 )
3 Toes to bar
6 H.P.S
6 T2B
9 H.P.S
9 T2B
.
.
.

B : ( 55/35 )
C : 무게 자유, Knee raise

[ 수원 ]

“DT”

5 Rounds For time of :

12 Deadlift ( 155/105 )
9 Hang Power Clean
6 Push Jerk

A : ( 135/85 )
B : ( 95/65 )
C : 무게자유

110

Wednesday 230524

[ 잠실 ]

"DT"

5 Rounds for time of :

12 Deadlift ( 135/95 )
9 Hang Power Clean
6 Push Jerk

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

TIME CAP : 12 MIN

[ 수원 ]

“Open Gym”

PM 7:00 ~ PM 10:00

[ 압구정 ]

As many rounds as possible in 12 minutes :

2 - 4 - 6 - 8 - 10 - 12 - 14 - - -

Chest to bar
Squat Clean ( 115/75 )

A : Pull up
B : Band Assist
C : 상담

@painstorms

109

Tuesday 230523

[ 수원 ]

Team of 2

For time of :

5000 Row

#번갈아가면서 20번씩 당기기!

[ 압구정 ]

As many rounds as possible in 20 minutes :

15/12 Row ( Cal )
50 Double under
1 Wall Walk

15/12 Row ( Cal )
50 Double under
2 Wall Walk
.
.
A : x2 Inchworm Push up
B : 1/2 Double or x2 Single
C : 상담

[ 잠실 ]

For time of :

10 Muscle up
50 Sit up
25 Wall Ball Shot ( 30/20 )

8 Muscle up
40 Sit up
20 Wall Ball Shot

6 Muscle up
30 Sit up
15 Wall Ball Shot

4 Muscle up
20 Sit up
10 Wall Ball Shot

2 Muscle up
10 Sit up
5 Wall Ball Shot

A : x2 Chest to bar or Pull up, ( 20/14 )
B : x2 Band Pull up, 무게 자유
C : 상담

TIME CAP : 18 MIN

@painstorms

108

Monday 230522

[ 압구정 ]

1.

Back Squat

1 - 1 - 1 - 1 - 1

2.

For time of :

30 - 20 - 10

Toes to bar
Burpee

TIME CAP : 7 MIN

Scale : Knee raise

[ 잠실 ]

For time of :

100 Double under
40 Goblet Squat ( 45/25 )
30 Push up
20 Plate Ground to Overhead
10 Wall Walk
20 Plate Ground to Overhead
30 Push up
40 Goblet Squat
100 Double under

A : 무게 자유, Half Wall Walk
B : x2 Single under, Inchworm Push up
C : 상담

5/22 월

[ 수원 ]

"Loredo"
 
6 Rounds for time of :
 
24 Squat
24 Push up
24 Walking Lunge
48 Double under

TIME CAP : 24 MIN

B : x2 Single under
C : 상담

107

Saturday 230520

[ 잠실 ]

"I go U go"

Team of 2

AMRAP : 18 MIN

1 Deadlift ( 155/115 )
1 Hang Power Clean
1 Shoulder to Overhead
1 Power Clean
1 Shoulder to Overhead
4 Burpee over the barbell

Scale : 무게 자유

[ 수원 ]

AMRAP : 20 MIN

10 Deadlift ( 115/75 )
10 Push Press
10 Toes to bar

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

[ 압구정 ]

"Barbara B"

5 Rounds for time of :

40 Double under
30 Sit up
20 Medicine Ball Clean ( 20/14 )
10 Handstand push up
Rest 2 minutes

A : 무게 자유, Mat Assist
B : x2 Single
C : 상담

@painstorms

106

Friday 230519

[ 수원 ]

“Squat Ladder”

Back Squat ( 45/35 )

[ 압구정 ]

Team of 2

I go, You go

As many rounds as possible in 15 minutes :

5 Wall Ball Shot ( 20/14 )
3 Burpee over the barbell
1 Clean ( 205/145 )

A : 클린 무게 자유
B : 둘 다 자유
C : 상담

[ 잠실 ]

AMRAP : 14 MIN

10 Dumbbell Squat Snatch, alternating ( 50/35 )
10 Toes to bar
10 Box Jump ( 30/24 )

A : 무게 자유, ( 24/20 )
B : DB Overhead Squat, Knee raise, Step up
C : 상담

@painstorms

105

Thursday 230518

[ 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 ]

Team of 3

5000 Row / plank Hold

Scale : 상담

[ 수원 ]

5 Rounds for time of :

50 Double under
16 Dumbbell Snatch ( 50/35 )

A : 무게자유
B : x2 Single under
C : 상담

104

Wednesday 230517

[ 잠실 ]

"Frantasy Land"

For time of :

21 - 15 - 9

Thruster ( 95/65 )
Pull up

15 - 12 - 9

Thruster ( 115/85 )
Chest to bar

12 - 9 - 6

Thruster ( 135/95 )
Bar Muscle up

A : ( 75/45 ), ( 95/65 ), ( 115/75 ), All Pull up
B : 무게 자유, Band Pull up
C : 상담

TIME CAP : 35 MIN

[ 수원 ]

For time of :

21 - 15 -9

Thruster ( 95/65 )
Burpee over the barbell
Sit up

A : ( 75/45 )
B : 무게자유
C : 상담

[ 압구정 ]

Low Five

As many reps as possible in 5 minutes :

30/21 Row ( Cal )
21 Snatch ( 95/65 )
Max Burpee over the barbell

Rest 5 minute

As many reps as possible in 5 minutes :

30/21 Row ( Cal )
15 Snatch ( 115/75 )
Max Burpee over the barbell

Rest 5 minute

As many reps as possible in 5 minutes :

30/21 Row ( Cal )
9 Snatch ( 135/85 )
Max Burpee over the barbell

A : ( 75/55 ), ( 95/65 ), ( 115/75 )
B : 무게 자유
C : 상담

@painstorms

103

Tuseday 230516

[ 수원 ]

4 Rounds for time of :

25 Pull up
200 Run
15 Box Jump Over ( 24/20 )
200 Run

A : Assist Pull up
B : Step up Over
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

6 Chest to bar
8 Kettlebell Swing ( 24/16 )
12 One leg Squat, Alternating

A : Pull up
B : Jumping Lunge
C : 상담

[ 잠실 ]

1.

Power Clean and Jerk

1 - 1 - 1 - 1 - 1

2.

AMRAP : 10 MIN

20 Double under
10 Strict Sit up
5 Strict Handstand Push up

A : HSPU
B : Sit up, Mat Assist
B : x2 Single under, Push up

@painstorms

102

Monday 230515

[ 압구정 ]

4 Rounds

1 Minutes of Burpee
1 Minutes of Deadlift ( 155/105 )
1 Minutes of Wall Ball Shot ( 20/14 )
Rest 1 Minutes

A : ( 115/75 )
B : ( 95/55 ), ( 14/8 )
C : 무게 자유

[ 잠실 ]

21 - 18 - 15 - 12 - 9 - 6 - 3
Kettlebell Taters ( 24/16 )
3 - 6 - 9 - 12 - 15 - 18 - 21
Burpee

A : 무게 자유
B : 18 - 15 - 12 •••
C : 상담

[ 수원 ]

"The Chief"

Max rounds in 3 minute of :

3 Power Clean ( 135/95 )
6 Push up
9 Squat

Rest 1 minute

Repeat for a total of 5 cycles

A : ( 115/75 )
B : ( 75/45 )
C : 상담

101

Saturday 230513

[ 잠실 ]

For time of :

1000 Row
30 Chest to bar
10 Squat Snatch ( 155/105 )

A : Pull up, ( 115/75 )
B : Band Assist, 무게 자유
C : Box Assist

TIME CAP : 12MIN

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

As many rounds as possible in 16 minutes :

40 Double under
30 Walking Lunge
20 Sit up
10 Toes to bar

A : Knee raise
B : x2 Single or 1/2 Double under
C : 상담

@painstorms