49

Monday 230313

[ 수원 ]

EMOM x 16

1 : 50 Double under
2 : 5 Power Clean ( 155/105 )
3 : 15/12 Row ( Cal )
4 : 15 Sit up

A : ( 135/85 ), 12/10 Row
B : Single under, 무게자유, 10/8 Row, 12 Sit up
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

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

A : 무게 자유
B : Knee raise
C : 상담

[ 잠실 ]

5 Rounds for time of :

15 Hollow Rock
15 V up
15 Tuck up
15 Seconds Hollow Hold
1 Minute Rest

A : 10 Reps, 10 Second
B : Knee touch, Crunch
C : 상담

@painstorms

48

Saturday 230311

[ 압구정 ]

4 Rounds For time of :

400 Run
30 Squat
15 Deadlift ( 225/155 )

A : ( 185/125 )
B : 무게 자유
C : 상담

[ 잠실 ]

Team of 2

For time of :

40 Hang Clean ( 95/65 )
15 Synchronized Bar Facing Burpee
30 Hang Clean ( 135/95 )
15 Synchronized Bar Facing Burpee
20 Hang Clean ( 165/115 )
15 Synchronized Bar Facing Burpee
10 Hang Clean ( 205/135 )
15 Synchronized Bar Facing Burpee

A : ( 75/45 ), ( 105/65 ), ( 135/85 ), ( 155/105 )
B : ( 45/25 ), ( 75/45 ), ( 95/55 ), ( 115/65 )
C : 무게 자유

[ 수원 ]

수원점은 두 번째, 네 번째 토요일은 휴무입니다.
감사합니다.

47

Friday 230310

[ 잠실 ]

For time of :

1km Run
100 Handstand Push up
200 One Leg Squat, alternating
300 Pull up
1km Run

A : Mat Assist, Assist Pistol, Band Assist
B : 100 Push up, 150 Jumping Lunge, 200 Jumping Pull up
C : 상담

TIME CAP : 60 MIN

[ 수원 ]

“Heidi“
​
AMRAP : 23 MIN
​
23 Squat
23 Push up
23 Kettlebell Swing ( 24/16 )
23 Jumping Lunge
23 Sit up
23 Box Jump ( 24/20 )
​
A : 무게 자유
B : Step up
C : 상담

[ 압구정 ]

For time of :

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Strict Pull up
Snatch ( 115/75 )

TIME CAP : 15 MIN

A : Kipping, 무게 자유
B : Band Assist
C : 상담

@painstorms

46

Thursday 230309

[ 수원 ]

Team of 2

For time of :

1000m Row
30 Clean ( 135/85 )
1000m Row
30 Clean ( 155/105 )
1000m Row
30 Clean ( 185/125 )

A : ( 115/65 ), ( 135/85 ), ( 155/105 )
B : 무게자유
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

6 Dumbbell Hang Squat Clean ( 50/35 )
6 Dumbbell Shoulder to Overhead
12 Box Jump ( 24/20 )

A : 무게 자유
B : Step up
C : 상담

[ 잠실 ]

1.

Shoulder Press

3 - 3 - 3 - 3 - 3

2.

AMRAP : 8 MIN

10 - 20 - 30 - 40 • • • •

Wall Ball Shot ( 20/14 )
Sit up

Scale : 무게 자유

@painstorms

45

Wednesday 230308

[ 압구정 ]

For time of :

1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

Clean ( 155/105 )

Each rounds begin with 10 Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

[ 잠실 ]

EMOM x 20

15/12 Row
12 Burpee
12 Clean and Jerk (95/65 )
15 Box step up
Rest

A : ( 75/45 )
B : 12/10 Row, 10 Burpee, 10 C&J, 12 Box Step up, 무게 자유
C : 상담

[ 수원 ]

1.

Push Jerk

1 - 1 - 1 - 1 - 1

2.

Burpee Interval
​
Burpee over the barbell
​
7 Rounds
​
90 SEC ON
30 SEC OFF

44

Tuesday 230307

[ 잠실 ]

3 Rounds For time of :

15 Push up
30 Squat
60 Double under
30 Squat
15 Push up

1 min rest after each round

B : x2 Single under
C : 상담

[ 수원 ]

For time of :

10 Front Squat (185/125)
25 Pull up
10 Front Squat
20 Pull up
10 Front Squat
15 Pull up
10 Front Squat
10 Pull up
10 Front Squat
5 Pull up

A : (135/95)
B : 15 FS, 무게자유, Band Assist
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Kettlebell Swing ( 24/16 )
15 Wall Ball Shot ( 20/14 )
20 Sit up

A : 둘 중 하나 무게 자유
B : 둘 다 자유
C : 상담

@painstorms

43

Monday 230306

[ 수원 ]

Open 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (65/95 lb)

5 wall walks
50 double-unders
12 snatches (95/135 lb)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (125/185 lb)

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (155/225 lb)

Scale :

AMRAP : 6 MIN

10 Inch Worm
50 Single under
15 Snatch ( 무게자유 )

[ 압구정 ]

As many rounds as possible in 15 minutes :

15/12 Row ( Cal )
5 Devil Press ( 50/35 )

Scale : 무게 자유

[ 잠실 ]

AMRAP : 9 MIN

15 Toes to bar
10 Deadlift ( 115/75 )
5 Snatch

A : ( 95/65 )
B : Knee raise, ( 75/45 )
C : 무게 자유

@painstorms

42

Saturday 230304

[ 압구정 ]

23.3 측정

12:00 ~ 15:00

[ 잠실 ]

23.3 측정 및 개인 운동

AM 10:00 ~ PM 12:30

[ 수원 ]

AMRAP : 15 MIN

250m Row
10 Bench Press ( 135/85 )

A : ( 115/65 )
B : ( 95/45 )
C : 15 Push up

41

Friday 230303

[ 잠실 ]

1.

Overhead Squat

2 - 2 - 2 - 2 - 2

2.

“Raymond York"

For time of :

10 Front Squat ( 135/95 )
10 Air Squat
10 Overhead Squat
10 Walking Lunge
10 Back Squat
10 Burpee

A : ( 115/75 )
B : ( 75/45 )
C : 무게 자유

[ 수원 ]

For time of :

150 Squat
50 V up
120 Squat
40 V up
90 Squat
30 V up

B : Sit up
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Kettlebell Swing ( 24/16 )
10 Goblet Squat
10 Box Jump ( 24/20 )

Scale : 무게 자유, Step up

@painstorms

40

Thursday 230302

[ 수원 ]

Team of 2

2 Round For time of :

50 Double under
40 Dumbbell Front Squat ( 50/35 )
50 Double under
30 Dumbbell Push Press
50 Double under
20 Dumbbell Thruster
50 Double under
10 Dumbbell Cluster

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

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Strict Pull up
10 One Leg Squat, Alternating
1 Clean and Jerk ( 135/95 )

5 Strict Pull up
10 One Leg Squat, Alternating
2 Clean and Jerk

5 Strict Pull up
10 One Leg Squat, Alternating
3 Clean and Jerk
.
.
.

A : Kipping
B : Band Assist, Jumping Lunge
C : 상담

[ 잠실 ]

10 Rounds for time of :

8 Handstand Push up
10 Toes to bar
12 Kettlebell Swing ( 24/16 )

A : Mat Assist
B : Knee raise
C : Shoulder Press

TIME CAP : 20 MIN

# 스케일 무게 자유

@painstorms

39

Tuesday 230228

[ 압구정 ]

As many rounds as possible in 20 minutes :

15/12 Row ( Cal )
50 Double under
5 Bar Muscle up

A : x2 Toes to bar
B : 1/2 Double or x2 Single, Knee raise
C : 상담

[ 잠실 ]

4 Rounds For time of :

10 DB Snatch, Left Arm( 50/35 )
10 DB Overhead Walking Lunge, Left Arm
30 Double under
10 DB Snatch, Right Arm
10 DB Overhead Walking Lunge, Right Arm
30 Double under

A : 무게 자유
B : x2 Single under
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

EMOM : 20 MIN

1 : Max Row ( Cal )
2 : Max Box Jump Over ( 24/20 )
3 : Max Toes to bar
4 : Rest

Scale : Box Step up over, Knee raise

38

Monday 230227

[ 잠실 ]

AMRAP : 15 MIN

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

Squat
Push up
Sit up
Back Extension

[ 수원 ]

23.2 A

AMRAP : 15 MIN

5 Burpee Pull up
10 Shuttle Run

-Add 5 burpee pull up after each round.

Scale : Burpee

23.2 B

Time Cap : 5 MIN

Thruster 1 RM

[ 압구정 ]

As many rounds as possible in 15 minutes :

6 Burpee
12 Sit up
18 Squat

Scale : 상담

@painstorms

37

Saturday 230225

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

23.2 측정

12:00 ~ 15:00

월요일은 워크아웃으로 진행 할 예정이 아니니 시간이 되시면 꼭 측정하러 오세요

[ 잠실 ]

23.2 측정 및 개인 운동

10:00 ~ 12:30

월요일은 워크아웃으로 진행 할 예정이 아니니 시간이 되시면 꼭 측정하러 오세요

@painstorms

36

Friday 230224

[ 압구정 ]

EMOM x 20

15/12 Row ( Cal )
24 Sit up

A : 18 Sit up
B : ( 12/10 ), 15 Sit up
C : 상담

[ 잠실 ]

For time of :

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

Sumo Deadlift High Pull ( 75/55 )
Push up

Scale : 무게 자유

[ 수원 ]

Team of 2

30 Rounds for time of :

1 Deadlift ( 275/175 )
3 Synchronized Burpee over the barbell
5 Synchronized Squat

A : ( 225/145 )
B : 무게자유
C : 1,2,3

35

Thursday 230223

[ 잠실 ]

Team of 2

For time of :

1200 Row
60 Box Jump ( 24/20 )

1000 Row
50 Box Jump over

800 Row
40 Burpee Box Jump over

B : Step up
C : 상담

[ 수원 ]

AMRAP : 14 MIN

40 Double under
20 Dumbbell Snatch ( 50/35 )

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

[ 압구정 ]

"Jack 2"

As many rounds as possible in 20 minutes :

10 Dumbbell Push Press ( 50/35 )
10 Kettlebell Swing ( 24/16 )
10 Box Jump ( 24/20 )

A : 무게 자유
B : Step up
C : 상담

@painstorms