100

Friday 230512

[ 수원 ]

Team of 2

For time of :

1000 Row
30 Snatch ( 95/65 )
1000 Row
30 Snatch ( 115/75 )
1000 Row
30 Snatch ( 135/85 )

A : ( 75/45 ), ( 95/55 ), ( 115/65 )
B : 무게자유
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

15/12 Row
10 DB Shoulder to Overhead ( 50/35 )
8 Burpee over the rower

Scale : 무게 자유

[ 잠실 ]

For time of :

50 Push up
50 Double under
40 Ring dip
40 Double under
30 Handstand Push up
30 Double under
20 Push Press ( 135/95 )
20 Double under
10 Push Jerk
10 Double under

A : Bar dip, Mat Assist, ( 95/65 )
B : 무게 자유, Band Assist, Shoulder Press (45/25 ), x2 Single under
C : 자유

TIME CAP : 15 MIN

@painstorms

99

Thursday 230511

[ 압구정 ]

4 Rounds for time of :

400 Run
10 Power Clean ( 135/95 )
10 Front Squat

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 잠실 ]

Team of 2

For time of :

200 Dumbbell Farmers Carry ( 50x2/35 x2)
100 DBBox Step up ( 24/20 )
200 DB Front Rack Farmers Carry
100 DB Front Rack Walking Lunge

Scale : 무게 자유

[ 수원 ]

For time of :

24 - 21 - 18 - 15 - 12 - 9 - 6 - 3

Power Clean ( 95/65 )
Sit up
Back Extension

A : ( 75/45 )
B : 무게자유
C : 상담

98

Wednesday 230510

[ 잠실 ]

For time of :

60 Sit up
50 V up
40 Toes to bar
30 Pull up
20 Strict Pull up
10 Bar Muscle up

A : No Muscle up
B : Knee raise, Band Assist, Knee Touch
C : 상담

TIME CAP : 18 MIN

[ 수원 ]

For time of :

800 Run

then,

50 - 40 - 30 - 20 - 10

Wall Ball Shot ( 20/14 )
Box Jump ( 24/20 )

then,

800 Run

A : 무게자유
B : Step up
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

2 Muscle up
4 Dumbbell Thruster ( 50/35 )
8 Box Jump ( 24/20 )

A : Bar Muscle up
B : 4 Toes to bar, Step up
C : 4 Knee raise

@painstorms

97

Tuseday 230509

[ 수원 ]

1.

Overhead Squat

3 - 3 - 3 - 3 - 3

2.

“Jeremy”

For time of :

21 - 15 - 9

Overhead Squat ( 95/65 )
Burpee over the barbell

A : ( 75/45 )
B : 무게자유
C : 상담

[ 압구정 ]

Team of 2

For time of :

80/70 Row ( Cal )
20 Deficit Hand stand push up ( 45x3 )

60/50 Row
40 Deficit Hand stand push up ( 45x2 )

40/30 Row
60 Deficit Hand stand push up ( 45x1 )

20/10 Row
80 Hand stand push up

TIME CAP : 25 MIN

A : 높이 자유, Mat Assist
B : Push up
C : 상담

[ 잠실 ]

For time of :

800 Run

21 - 15 - 9
Wall Ball Shot ( 20/14 )
Box Jump ( 24/20 )
Burpee

800 Run

A : 무게 자유
B : Step up
C : 상담

@painstorms

96

Monday 230508

[ 압구정 ]

1.

Power Clean

1 - 1 - 1 - 1 - 1

2.

As many rounds as possible in 8 minutes :

6 Burpee
12 Jumping Lunge

[ 잠실 ]

"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

[ 수원 ]

AMRAP : 15 MIN

10 Chest to bar
20 Walking Lunge
40 Double under

A : Pull up
B : Band Assist, X2 Single under
C : 상담

95

Saturday 230506

[ 잠실 ]

For time of :

Buy in,
30 Box Jump over ( 24/20 )

33 Hang Power Snatch ( 95/55 )
33 Pull up
22 Power Snatch ( 135/85 )
22 Chest to bar
11 Squat Snatch ( 175/115 )
11 Bar Muscle up

Cash out,
30 Box Jump over

A : ( 75/35 ),( 105/55 ),( 135/75 )
B : 무게 자유, All Pull up or Chest to bar
C : Band Assist, Box Step over

TIME CAP : 20 MIN

[ 수원 ]

AMRAP : 15 MIN

50/40 Row ( Cal )

-into-

10 Sit up
1-2-3-4-5-6-7••
Power Clean ( 185/125 )

A : ( 155/105 )
B : 무게자유
C : 상담

[ 압구정 ]

"Barbara A"

5 Rounds for time of :

10 Bar Muscle up
20 Push up
30 Sit up
40 Squat
Rest 2 minutes

A : 1/2 Bar Muscle up or 10 Chest to bar
B : Pull up
C : 상담

@painstorms

94

Thursday 230504

[ 수원 ]

Team of 2

2 Rounds for time of :

80 Deadlift ( 135/95 )
80 Box Jump
40 Front Squat
40 Burpee
20 Thruster
20 Burpee Box Jump

Time Cap : 25 MIN

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

[ 압구정 ]

3 Minutes of :

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

3 Minutes of :

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

3 Minutes of :

5 Burpee over the barbell
1 Snatch ( 165/105 )

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

[ 잠실 ]

Team of 2

AMRAP : 18 MIN

1500/1200 Row
90 Synchronized Wall Ball Shot ( 20/14 )
30 Synchronized Bar Facing Burpee
Max rep Synchronized Toes to bar

Scale : 무게 자유, Knee raise

@painstorms

93

Wednesday 230503

[ 압구정 ]

As many rounds as possible in 20 minutes :

20 V up
20 Wall Ball Shot ( 20/14 )
200 Run

A : ( 14/8 )
B : AB Mat
C : 상담

[ 잠실 ]

For time of :

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

Shoulder Press ( 95/65 )
x3 Double under

A : ( 75/45 )
B : 무게 자유, x5 Single under
C : 상담

[ 수원 ]

AMRAP : 18 MIN

100 Double under
50 Dumbbell Snatch ( 50/35 )
25 Pull up

A : 무게자유
B : x2 Single under, Band Assist
C : 상담

92

Tuesday 230502

[ 잠실 ]

“Black Jack"

For time of :

20 Deadlift ( 95/55 ) / 1 Sit up
19 Deadlift / 2 Sit up
18 Deadlift / 3 Sit up
.
.
.
2 Deadlift / 19 Sit up
1 Deadlift / 20 Sit up

B : 무게 자유
C : 상담

[ 수원 ]

4 Rounds for time of :

400 Run
20 Ring Dip

A : Bar Dip
B : 30 Push up
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Strict Pull up
10 Strict Push up
1 Clean ( 155/105 )

5 Strict Pull up
10 Strict Push up
2 Clean

5
10
3
.
.

A : 무게 자유
B : Kipping, Hand raise
C : 상담

@painstorms

91

Monday 230501

#전 지점 12:00 14:00 수업을 진행합니다

[ 수원 ]

"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

B : ( 14/8 ), ( 55/35 )
C : 무게자유, Sumo Deadlift, Step up

[ 압구정 ]

Team of 2

For time of :

40 - 30 - 20 - 10

Devil Press ( 50/35 )
Overhead Walking Lunge
Bar Muscle up

A : 1/2 Bar Muscle up, x2 Toes to bar
B : Toes to bar, x2 Knee raise
C : 상담

[ 잠실 ]

"Murph"

For time of :

1600 Run
100 Pull up
200 Push up
300 Squat
1600 Run

A : Band Pull up
B : 1200 Run, 75 Pull up, 150 Push up, 200 Squat
C : Half

@painstorms

90

Saturday 230429

[ 압구정 ]

As many rounds as possible in 20 minites :

15/12 Row ( Cal )
30 Double under
3 Strict Handstand push up

15/12 Row ( Cal )
30 Double under
6 Strict Handstand push up

15/12 Row ( Cal )
30 Double under
9 Strict Handstand push up
.
.
.

A : Mat Assist
B : x2 Single, Push up
C : 상담

[ 잠실 ]

For time of :

10 Thruster ( 155/105 )
50 Double under
8 Thruster
40 Double under
6 Thruster
30 Double under
4 Thruster
20 Double under
2 Thruster
10 Double under

A : ( 135/85 )
B : ( 95/55 )
C : 무게 자유, x2 Single under

[ 수원 ]

AMRAP : 20 MIN

10 Toes to bar
15 Wall Ball Shot ( 20/14 )
30 Double under

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

89

Friday 230428

[ 잠실 ]

Team of 2

For time of :

100 Row
80 Toes to bar
60 Burpee Box Jump over
40 Shoulder to overhead ( 135/95 )
20 Muscle up

A : No Muscle up, 무게 자유
B : Knee raise
C : 80 - 60 - 40 - 20

[ 수원 ]

Team of 2

For time of :
​
100 Man Maker ( 50/35 )
​
Scale : 무게 자유
​
TIME CAP : 30 MIN

[ 압구정 ]

As many rounds as possible in 20 minutes :

1 Snatch ( 135/85 )
15 Wall Ball Shot ( 20/14 )
200 Run

2 Snatch
15 Wall Ball Shot
200 Run
.
.
.

A : ( 115/65 )
B : ( 95/55 ), ( 14/8 )
C : 무게 자유

@painstorms

* 5/1(월) 근로자의날은 전 지점
12:00 / 14:00 수업을 진행합니다
감사합니다!

88

Thursday 230427

[ 수원 ]

3 Rounds for time of :

800 Run
50 Back Extension
50 Sit up

B : 35 Rep
C : 상담

[ 압구정 ]

17.2

For time of :

2 Rounds

18 Dumbbell Walking Lunge ( 50/35 )
16 Toes to bar
8 Dumbbell Power Clean

then, 2 Rounds

18 Dumbbell Walking Lunge
16 Bar Muscle up
8 Dumbbell Power Clean

TIME CAP : 15 MIN

A : 무게 자유, Chest to bar
B : Knee raise, Pull up
C : Jumping Pull up

#덤벨 프론트랙 두개

[ 잠실 ]

1.

Clean Complex

1 Clean
1 Hang Clean
1 Front Squat

2.

EMOM x 10

5 Power Clean

Scale : Hang Clean

@painstorms

87

Wednesday 230426

[ 압구정 ]

Team of 2

For time of :

500 Row
30 Hang Squat Clean ( 135/85 )

750 Row
20 Hang Squat Clean ( 185/125 )

1000 Row
10 Hang Squat Clean ( 225/145 )

TIME CAP : 20 MIN

A : ( 115/75 ), ( 155/105 ), ( 185/125 )
B : ( 95/65 ), ( 115/75 ), ( 135/85 )
C : 상담

[ 잠실 ]

For time of :

100 Double under
50 Sit up
25 Handstand Push up

80 Double under
40 Sit up
20 Handstand Push up
.
.
.
20 Double under
10 Sit up
5 Handstand Push up

A : Mat Assist
B : x2 Single under
C : Push up

TIME CAP : 20 MIN

[ 수원 ]

1.

Back Squat

5 - 5 - 5 - 5 - 5

2.

For time of :

500 Row

86

Tuesday 230425

[ 잠실 ]

"Ogar"

AMRAP : 14 MIN

3 Snatch ( 135/95 )
1 Muscle up
12 Wall Ball Shot ( 20/14 )

A : ( 115/75 ), Bar Muscle up
B : 무게 자유, x3 C2B or Pull up
C : 상담

[ 수원 ]

3 Rounds for time of :

21 Power Clean ( 115/85 )
15 Burpee Pull up
9 Shoulder to overhead

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

[ 압구정 ]

For time of :

5 Rounds

20 Double Under
10 Box Jump ( 24/20 )

Then, 5 Rounds

20 Double Under
10 Burpee

Then, 5 Rounds

20 Double Under
10 Burpee Box Jump

A : x2 Single
B : Step up
C : 상담

@painstorms