64

Thursday 230330

[ 수원 ]

AMRAP : 5 MIN

3 Power Snatch ( 115/75 )
9 Box Jump ( 24/20 )

Rest 1:30

AMRAP : 4 MIN

2 Power Snatch ( 135/95 )
6 Box Jump

Rest 1:30

AMRAP : 3 MIN

1 Power Snatch ( 155/105 )
3 Box Jump

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

[ 압구정 ]

As many rounds as possible in 16 minutes :

6 Chest to bar
8 Push up
12 Box Jump ( 24/20 )
1 Deadlift ( 275/165 )

6 Chest to bar
8 Push up
12 Box Jump
2 Deadlift
.
.

A : 무게 자유
B : Pull up, Step up
C : 상담

[ 잠실 ]

Team of 2

For time of :

150 Wall Ball Shot
20 Shuttle Run ( 20m )
100 Medicine Ball Clean
10 Shuttle Run ( Whit Medicine Ball )
50 Wall Ball Shot ( 2 - fer - 1s )

A : 무게 자유
B : Wal Ball Shot
C : 상담

@painstorms

63

Wednesday 230329

[ 압구정 ]

2 Rounds for time of :

700 Run
35 Wall Ball Shot ( 20/14 )
15 Clean and Jerk ( 135/95 )

A : 둘 중 하나 무게 자유
B : 둘 다 자유
C : 상담

[ 잠실 ]

1.

Front Squat

10 - 10 - 10

2.

For time of :

400 Double under

Start a clock and at the beginning of each minute perform 3 Front Squat ( 185/125 )

A : 300 Double under, ( 135/85 )
B : 200 Double under, ( 95/55 )
C : 500 Single under, 무게 자유

TIME CAP : 12 MIN

[ 수원 ]

1.

Deadlift

5 - 5 - 5 - 5 - 5

2.

For time of :

100 Toes to bar

Time Cap : 10 MIN

Scale : Knee raise

62

Tuesday 230328

[ 잠실 ]

For time of :

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

Power Snatch ( 75/45 )
Burpee over the barbell
Pull up

A : 무게 자유
B : Band Assist
C : 상담

TIME CAP : 20 MIN

[ 수원 ]

AMRAP : 12 MIN

1 - 3 - 5 - 7 ••

Power Clean ( 115/75 )
Front Squat
Burpee over the barbell

A : ( 95/55 )
B : 무게자유
C : 상담

[ 압구정 ]

"Nate"

As many rounds as possible in 20 minutes :

2 Muscle up
4 Handstand push up
8 Kettlebell Swing ( 32/24 )

A : Bar Muscle up, Mat Assist
B : 5 T2B, 7 HSPU, 10 KBS
C : 5 Knee raise, 10 Push up, 15 KBS

@painstorms

61

Monday 230327

[ 수원 ]

AMRAP : 15 MIN

10 Inch Worm
20 Dumbbell Snatch ( 50/35 )
40 Double under

A : ( 35/25 )
B : 무게자유, x2 Single under
C : 상담

[ 압구정 ]

1.

Back Squat

5 - 5 - 5 - 5 - 5

2.

For time of :

50 Squat
25 Burpee
40 Squat
20 Burpee
30 Squat
15 Burpee
20 Squat
10 Burpee
10 Squat
5 Burpee

TIME CAP : 10 MIN

[ 잠실 ]

AMRAP : 15 MIN

10 Push up
10 Toes to bar
20 Walking Lunge

Scale : Knee raise

@painstorms

60

Saturday 230325

[ 압구정 ]

4 Rounds for time of :

400 Run
30 Sit up
15 Burpee Box Jump ( 30/24 )

A : ( 24/20 )
B : Step up
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

10 Handstand Push up
20 Back Squat ( 95/65 )
40 Sit up

A : Mat Assist
B : Psuh up, ( 75/45 )
C : 무게 자유

[ 수원 ]

수원점은 두 번째, 네 번째 토요일은 휴무입니다.
감사합니다.

59

Friday 230324

[ 잠실 ]

3 Rounds for time of :

500 Row
400 Run

Rest 3 minutes between rounds

Scale : 상담

[ 수원 ]

AMRAP : 15 MIN

10 Deadlift ( 135/95 )
15 V up
25 Double under

A : ( 115/75 )
B : 무게자유, Knee touch, x2 Single under
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

1 Chest to wall handstand push up
8 Toes to bar
10 Medicine Ball Clean ( 20/14 )

2 Chest to wall handstand push up
8 Toes to bar
10 Medicine Ball Clean

3 ....

A : Handstand push up
B : x2 Push up, Knee rasie
C : 상담

@painstorms

58

Thursday 230323

[ 수원 ]

“Nancy“

5 Rounds For time of :

400 Run
15 Overhead Squat ( 95/65 )

A : ( 75/45 )
B : 무게자유
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

8 RH Dumbbell Snatch ( 50/35 )
8 RH Dumbbell Overhead Walking Lunge
8 LH Dumbbell Snatch
8 LH Dumbbell Overhead Walking Lunge
40 Crossover

A : 무게 자유
B : 40 Single under
C : 상담

[ 잠실 ]

Team of 3

100 Pull up
100 Hang Power Clean ( 115/85 )
100 Pull up
100 Hang Power Snatch ( 95/65 )

교대시 팀원 다 같이 5 Syncronized Squat 후
그 다음 사람 진행

A : ( 95/75 ), ( 75/45 )
B : Band Assist, 무게 자유
C : Jumping Pull up

TIME CAP : 25 MIN

@painstorms

57

Wednesday 230322

[ 압구정 ]

As many rounds as possible in 20 minutes :

5 Burpee Bar Muscle up
5 Clean ( 185/125 )
200 Run

A : Burpee Chest to bar
B : Burpee Pull up
C : 상담

[ 잠실 ]

1.

Push Press

3 - 3 - 3 - 3 - 3

2.

5 Rounds for time of :

20 Push Press ( 75/55 )
40 Doubld under

B : 무게 자유
C : x2 Double under

[ 수원 ]

Team of 2

2 Rounds for time of :

2000 Row
100 Toes to bar

Time Cap : 30 MIN

Scale : Knee raise

56

Tuesday 230321

[ 잠실 ]

AMRAP : 18 MIN

30 Dumbbell Snatch, Alternating ( 50/35 )
30 Toes to bar
30 Dumbbell Front rack Lunge
20 Bar Muscle up
30 Dumbbell Overhead Lunge
10 Ring Muscle up

A : All Toes to Bar
B : All Knee raise
C : 상담

# 스케일 무게 자유

[ 수원 ]

1.

Clean and Jerk

1 - 1 - 1 - 1 - 1

2.

“Grace”

For time of :

30 Clean and Jerk ( 135/95 )

Time Cap : 7 MIN

A : ( 95 ↑/65 ↑ )
B : 무게자유
C : 상담

[ 압구정 ]

For time of :

40 - 30 - 20 - 10

Wall Ball Shot ( 20/14 )
Box Jump ( 24/20 )
Push up
Kettlebell Swing ( 24/16 )

A : 둘 중 하나 무게 자유
B : 둘 다 자유, Step up
C : 상담

@painstorms

55

Monday 230320

[ 수원 ]

For time of :

100 Jumping Jack
90 Squat
80 Push up
70 Sit up
60 Walking Lunge
50 Wall Ball Shot ( 20/14 )
40 Double Under
30 Box Jump ( 24 / 20 )
20 Kettlebell Swing ( 24 / 16 )

Time Cap : 25 MIN

A : 무게자유
B : 90-80-70...., x2 Single under, Step up
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

15/12 Row
15 Sit up
12 Toes to bar

Scale : Knee raise

[ 잠실 ]

Burpee Interval

7 Rounds

90 Sec On
30 Sec Off

Sclae : 귀가

@painstorms

54

Saturday 230318

[ 압구정 ]

As many rounds as possible in 20 minutes :

20 Jumping Squat
12 Push Jerk ( 115/65 )
200 Run

A : ( 95/55 )
B : ( 75/35 )
C : 상담

[ 잠실 ]

AMRAP : 20 MIN

1 Round Cindy
1 Snatch ( 135/75 )

1 Round Cindy
2 Snatch

1 Round Cindy
3 Snatch
.
.
.

A : ( 95/55 )
B : ( 75/45 ), Band Pull up
C : 무게 자유, Jumping Pull up

[ 수원 ]

AMRAP : 14 MIN

200 Run
20 Single Dumbbell Hang power Clean ( 50/35 )

A : ( 35/25 )
B : 무게자유
C : 상담

53

Friday 230317

[ 잠실 ]

AMRAP : 15 MIN

5 Deadlift ( 185/125 )
10 Wall Ball Shot ( 20/14 )
15 Sit up

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

[ 수원 ]

"The Chief 2"

Max rounds in 3 minute of :
​
3 Power Snatch ( 95/65 )
6 Push up
9 Squat
​
Rest 1 minute
​
Repeat for a total of 5 cycles
​
Scale : 무게자유

[ 압구정 ]

New York minutes

For time of :

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

Power Snatch ( 95/65 )
Burpee  over the barbell

TIME CAP : 24 MIN

A : ( 75/55 )
B : ( 55/35 )
C : 상담

@painstorms

52

Thursday 230316

[ 수원 ]

3 Rounds for time of :

60 Walking Lunge
30 Kettlebell Swing ( 24/16 )
15 Pull up

A : 무게자유
B : Assist pull up
C : 상담

[ 압구정 ]

As many rounds as possible in 7 minutes :

7 Wall Ball Shot ( 20/14 )
7 Push up

Rest 3 minutes

As many rounds as possible in 7 minutes :

7 Kettlebell Swing ( 24/16 )
7 Box Jump ( 24/20 )

A : 무게 자유
B : Step up
C : 상담

[ 잠실 ]

Team of 2

AMRAP : 18 MIN

80 Toes to bar
60/50 Row
40 Bar Muscle up
20 Handstand Walk ( meter )

A : All Toes to bar or Band Bar Muscle up, Partner Assist HSW
B : All Knee raise, Bear Crawl ( 25/15 )
C : 상담

@painstorms

51

Wednesday 230315

[ 압구정 ]

Team of 2

As many rounds as possible in 15 minutes :

10 - 20 - 30 - 40 - - -

Bar Muscle up
Hang Squat Clean ( 135/95 )

A : 1/2 BMU, Chest to Bar
B : Pull up
C : 상담

[ 잠실 ]

1.

Back Squat

5 - 5 - 5 - 5 - 5

Weight 1 RM 70%

2.

For time of :

21 - 15 - 9

Thruster ( 95/65 )
Burpee Box Jump over ( 24/20 )

A : ( 75/45 )
B : 무게 자유, Step up
C : 상담

TIME CAP : 10 MIN

[ 수원 ]

Team of 2

AMRAP : 15 MIN

5 Deadlift ( 405/265 )
15 Box Jump ( 24/20 )
15 Wall Ball Shot ( 20/14 )

A : 무게자유
B : Step up
C : 상담

#팀은 힘을 합쳐 데드리프트를 진행 후
한명은 박스점프, 한명은 월볼샷을 교대로 진행합니다.

50

Tuesday 230314

[ 잠실 ]

5 Rounds for time of :

40 Double under
20 Single Dumbbell Hang Power Clean ( 50/35 )
20 Push up

A : 무게 자유
B : x2 Single under
C : 상담

[ 수원 ]

For 15 minutes :

Toes to bar + Max Burpee

For the ladder pattern.

1 T2B + Max Burpee
2 T2B + Max Burpee
.
.
15 T2B + Max Burpee

Score is total number of burpees.

Scale : Knee raise

[ 압구정 ]

“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

@painstorms