79

Monday 240417

[ 수원 ]

“Angie”

100 Pull up
100 Push up
100 Sit up
100 Squat

Time Cap : 25 MIN

A : Band Assist
B : 75 Rep
C : 상담

[ 압구정 ]

"DG 1.5"

As many rounds as possible in 15 minutes :

8 Toes to bar
8 Dumbbell Thruster ( 50/35 )
12 Dumbbell Lunge

A : 무게 자유
B : Knee raise
C : 상담

#덤벨 한개

[ 잠실 ]

AMRAP : 18 MIN

5 Weighted Strict Pull up ( 20/14 )
10 Jumping Lunge
20 Sit up
40 Double under

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

@painstorms

78

Saturday 230415

[ 압구정 ]

"Abbate"

For time of :

800 Run
18 Clean and Jerk ( 155/105 )
400 Run
18 Clean and Jerk
800 Run

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 잠실 ]

Team of 3

For time of :

50 Squat Santch ( 185/125 )

A : ( 135이상/105이상 )
B : ( 95이상/65이상 )
C : 무게

[ 수원 ]

EMOM x 20

1 : 12/10 Row ( Cal )
2 : 10 Thruster ( 95/65 )

A : ( 75/45 )
B : 10/8 Row, 무게자유
C : 상담
@painstorms

77

Friday 230414

[ 잠실 ]

1.

Snatch Balance

1 - 1 - 1 - 1 - 1

2.

For time of :

100 Toes to bar

Scale : Knee raise

TIME CAP : 10 MIN

[ 압구정 ]

"Chelsea"

EMOM x 30

5 Pull up
10 Push up
15 Squat

A : 4, 8, 12
B : 3, 6, 9
C : 상담

[ 수원 ]

“Black Jack 2”

For time of :

20 Deadlift ( 135/95 ) / 1 Sit up
19 Deadlift / 2 Sit up
18 Deadlift / 3 Sit up
.
.
1 Deadlift / 20 Sit up

B : 무게자유
C : 상담

@painstorms

76

Thursday 230413

[ 수원 ]

Team of 2

I go, You go

20 Rounds for time of :

4 Burpee
6 Kettlebell Swing ( 32/24 )
8 Wall Ball Shot ( 30/20 )

A : ( 24/16 ), ( 20/14 )
B : 무게자유
C : 상담

[ 압구정 ]

Team of 2

I go, You go,

"Nick"

As many rounds as possible in 18 minutes :

6 Dumbbell Hang Squat Clean ( 50/35 )
4 Handstand push up on Dumbbell

A : Mat Assist
B : 6 Push up
C : 상담

[ 잠실 ]

3 Rounds for time of :

5 Strict Handstand Push up
10 Squat Box Jump ( 24/20 )
15 American Kettlebell Swing ( 24/16 )
10 Handstand Push up
20 Box Jump
30 Russian Kettlebell Swing
Rest 1 Minutes

A : HSPU
B : Mat Assist, Step up
C : Shoulder Press - Push Press 및 상담

# 스케일 무게 자유

@painstorms

75

Wednesday 230412

[ 압구정 ]

As many rounds as possible in 5 minutes :

5 Power Snatch ( 95/65 )
30 Double under

Rest 5 minutes

As many rounds as possible in 5 minutes :

4 Power Snatch ( 115/75 )
30 Double under

Rest 5 minutes

As many rounds as possible in 5 minutes :

3 Power Snatch ( 135/95 )
30 Double under

A : ( 75/55 ), ( 95/65 ), ( 115/75 )
B : 무게 자유, 50 Single
C : 상담

[ 잠실 ]

"Laura"

Team of 2

AMRAP : 21 MIN

30 Row
20 Burpee over the Row
10 Power Clean ( 155/105 )

A : ( 135/85 )
B : 무게 자유
C : 상담

[ 수원 ]

For time of :

75 Hang Power Clean ( 155/105 )

Each time you break,
Perform 30 Air Squat

A : ( 135/85 )
B : ( 95 ↑/65 ↑ )
C : 상담

74

Tuesday 230411

[ 잠실 ]

AMRAP : 15 MIN

3 Muscle up
10 Push up
15 Squat

A : Bar Muscle up or Band Bar Muscle up
B : 5 Chest to bar or 5 Pull up
C : 상담

[ 수원 ]

1.

Bench Press

3 - 3 - 3 - 3 - 3

2.

AMRAP : 10 MIN

15 Push up
15 Box Jump ( 24/20 )

Scale : Step up

[ 압구정 ]

As many rounds as possible in 20 minutes :

15/12 Row
15 Push up
15 Wall Ball Shot ( 20/14 )

Scale : 무게 자유

@painstorms

73

Monday 230410

[ 수원 ]

3 Rounds for time of :

30 Dumbbell Snatch ( 50/35 )
30 Toes to bar

A : ( 35/25 )
B : 무게자유, Knee raise
C : 상담

[ 압구정 ]

1.

Front Squat

3 - 3 - 3 - 3 - 3

2.

For time of :

21 - 15 - 9

Toes to bar
Burpee bar touch

TIME CAP : 5 MIN

Scale : Knee raise

[ 잠실 ]

"IQF Test 2"

AMRAP : 12 MIN

8 Dumbbell Snatches, R arm ( 50/35 )
8 Overhead Walking lunge, R arm
8 Dumbbell Snatches, L arm
8 Overhead Walking lunge, L arm
40 Crossovers

A : 무게 자유
B : 20 Crossovers
C : 상담

@painstorms

72

Saturday 230408

[ 압구정 ]

"Helen 5"

5 Rounds for time of :

400 Run
21 Kettlebell Swing ( 24/16 )
12 Pull up

A : 무게 자유
B : Band Assist
C : 상담

[ 잠실 ]

For time of :

20 Power Snatch ( 95/65 )
5 Burpee
15 Power Snatch ( 115/85 )
10 Burpee
10 Power Snatch ( 135/105 )
15 Burpee
5 Power Snatch ( 155/125 )
20 Burpee

A : ( 75/45) ( 95/65 ) ( 115/85 ) ( 135/105 )
B : 무게 자유
C : 상담

TIME CAP : 18 MIN

[ 수원 ]

수원점은 두 번째, 네 번째 토요일은 휴무입니다.
감사합니다.

71

Friday 230407

[ 잠실 ]

1.

Banch Press

5 - 5 - 5 - 5 - 5

2.

For time of :

100 Chest to bar

A : Pull up
B : Band Assist
C : Box Assist

TIME CAP : 10 MIN

[ 수원 ]

EMOM x 20

1 : 20/16 Row ( Cal )
2 : Rest

A : 18/14
B : 16/12
C : 상담

[ 압구정 ]

"Blake"

4 Rounds for time of :

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

TIME CAP : 30 MIN

A : 무게 자유, Mat Assist
B : Step up, Push up
C : 상담

@painstorms

70

Thursday 230406

[ 수원 ]

AMRAP : 15 MIN

40 Double under
20 Back Squat ( 95/65 )

A : ( 75/55 )
B : x2 Single under, 무게 자유
C : 상담

[ 압구정 ]

20.2 3/4

As many rounds as possible in 15 minutes :

4 Dumbbell Thrutser ( 50/35 )
6 Toes to bar
24 Double under

A : Knee raise
B : x2 Single
C : 상담

[ 잠실 ]

Team of 2

For time of :

10 - 20 - 30 - 40 - 50

Row ( Cal )
Thruster ( 95/65 )

A : ( 75/45 )
B : 무게 자유
C : 10 - 20 - 30 - 40

TIME CAP : 20 MIN

@painstorms

69

Wednesday 230405

[ 압구정 ]

Low Five 3

As many reps as possible in 5 minutes :  

30/21 Row ( Cal )  
21 Clean ( 115/75 )  
Max Burpee over the barbell  
Rest 5 minute  

As many reps as possible in 5 minutes :  

30/21 Row ( Cal )  
15 Clean ( 135/95 )  
Max Burpee over the barbell  
Rest 5 minute  

As many reps as possible in 5 minutes :  

30/21 Row ( Cal )  
9 Clean ( 185/125 )  
Max Burpee over the barbell

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

[ 잠실 ]

"Beast 12"

For time of :

25 Walking Lunge
20 Pull up
50 Box Jump ( 24/20 )
20 Double under
25 Ring Dip
20 Knee to Elbow
30 Kettlebell Swing ( 24/16 )
30 Sit up
20 Dumbbell Hang Squat Clean ( 35/25 )
25 Back Extension
30 Wall Ball Shot ( 20/14 )
3 Rope Climb

A : Bar dip, No Rope
B : Band Assist, Knee raise
C : 상담

# 스케일 무게 자유

[ 수원 ]

5 Rounds for time of :

25 Kettlebell Swing ( 32/24 )
25 Sit up
25 Back Enxtension
25 Knee to elbow

A : ( 24/16 )
B : 무게 자유, Knee raise
C : 상담

68

Tuesday 230404

[ 잠실 ]

AMRAP : 15 MIN

1 Clean & Jerk ( 185/125 )
5 Toes to bar
10 Double under

2 Clean & Jerk
10 Toes to bar
20 Double under

3 Clean & Jerk
15 Toes to bar
30 Double under
.
.
.

A : ( 115이상/85이상 )
B : 무게 자유, Knee Raise
C : x2 Single under

[ 수원 ]

1.

Power Clean

3 - 3 - 3 - 3 - 3

2.

“ Black and Blue “

5 Round for time of :

10 Power Clean ( 135/95 )
10 Burpee

Time Cap : 10 MIN

Scale : 무게자유

[ 압구정 ]

As many rounds as possible in 15 minutes :

1 Muscle up
10 Push up
15 Squat

2 Muscle up
10 Push up
15 Squat

.
.
.

A : Bar Muscle up
B : x2 Pull up
C : 상담

@painstorms

67

Monday 230403

[ 수원 ]

Team of 2

For time of :

800 Run with medicine ball ( 20/14 )
100 Medicine Ball Clean
800 Run with MB
100 Push up
800 Run with MB
100 Wall Ball Shot

Time Cap : 30 MIN

A : ( 14/8 )
B : 75 Rep
C : 상담

[ 압구정 ]

1.

Deadlift

5 - 5 - 5 - 5 - 5

2.

10 Rounds for time of :

10 Burpee
15 Sit up

TIME CAP : 15 MIN

[ 잠실 ]

For time of :

200 Run
15 Clap Push up
30 Kettlebell Swing ( 24/16 )

200 Run
10 Clap Push up
20 Kettlebell Swing

200 Run
5 Clap Push up
10 Kettlebell Swing

B : Push up, 무게 자유
C : 상담

@painstorms

66

Saturday 230401

[ 압구정 ]

2 Rounds for time of :

1000 Row
20 Bar Muscle up
40 Burpee

TIME CAP : 24 MIN

A : 1/2 BMU, x2 Toes to bar
B : x2 Knee raise
C : 상담

[ 잠실 ]

For time of :

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Push Jerk ( 135/95 )
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
Chest to Bar

A : ( 115/75 ), Pull up
B : ( 75/45 ), Band Assist
C : 무게 자유, Box Jumping Pull up

[ 수원 ]

AMRAP : 20 MIN

1000 Row
100 Sit up
500 Row
50 V up

Scale : Knee touch

65

Friday 230331

[ 잠실 ]

AMRAP : 14 MIN

20 Sit up
10 Box Jump ( 30/24 )
5 Deficit Handstand Push up ( 45 Plate )

A : ( 24/20 ), HSPU
B : Mat Assist
C : Step up, Push up

[ 수원 ]

“Fran”

For time of :

21 - 15 - 9

Thruster ( 95/65 )
Pull up

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

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 DB Shoulder to Overhead( 50/35 )
20 Squat
30 Double under

A : 무게 자유
B : x2 Single
C : 상담

@painstorms