34

Wednesday 230222

[ 수원 ]

For time of :

5 - 10 - 15 - 20 - 15 - 10 - 5
Chest to bar

10 - 20 - 30 - 40 - 30 - 20 - 10
Sit up

10 Push up after each round

A : Pull up
B : Assist Pull up
C : 상담

[ 압구정 ]

"Chest to bar Cindy"

As many rounds as possible in 20 minutes :

1 Round Cindy
1 Deadlift ( 265/155 )

1 Round Cindy
2 Deadlift

1 Round Cindy
3 Deadlift
.
.
.

A : 무게 자유
B : Pull up
C : 상담

[ 잠실 ]

Over and Out

For time of :

20 Power Snatch ( 115/75 )
15 Burpee Bar Muscle up
20 Overhead Squat
15 Burpee Bar Muscle up
20 Squat Snatch

TIME CAP : 20 MIN

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

# 스케일 무게 자유

@painstorms

33

Tuesday 230221

[ 압구정 ]

As many rounds as possie in 15 minutes :

4 Burpee over the Dumbbell
8 Dumbbell Snatch ( 50/35 )
12 Overhead Walking Lunge

Scale : 무게 자유

[ 잠실 ]

AMRAP : 15 MIN

30 Double under
20 Dumbbell Box Step up ( 50/35 )
10 Handstand Push up

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

# 스케일 무게 자유

[ 수원 ]

1.

Thruster

3 - 3 - 3 - 3 - 3

2.

For time of :

100 Thruster ( 95/65 )

A : ( 75/45 )
B : 무게자유
C : 상담

Time Cap : 10 MIN

32

Monday 230220

[ 압구정 / 잠실 / 수원 ]

23.1

AMRAP : 14 MIN

60 Row ( Cal )
50 Toes to bar
40 Wall Ball Shot ( 20/14 )
30 Clean ( 135/95 )
20 Muscle up

Scale : Knee raise, ( 14/10 ), ( 95/65 ), Pull up

@painstorms

31

Saturday 230218

[ 수원 ]

For time of :

1000m Row
25 Box Jump ( 24/20 )

750m Row
50 Box Jump

500m Row
75 Box Jump

B : Step up
C : 상담

[ 압구정 ]

내일 2/18 토요일 수업은 없으며
12:00 ~  15:00 까지 오픈 측정을 합니다

[ 잠실 ]

2/18(토), 2/25(토) , 3/4(토) 3주간
10:00 ~ 13:00 까지 수업은 없고
2023년 오픈 와드 측정 하시거나 개인 운동 하시면 됩니다 감사합니다!

@painstorms

30

Friday 230217

[ 압구정 ]

3 Rounds for time of :

1000 Row
50 Back Extension
50 Sit up

Scale : 상담

[ 잠실 ]

1.

Split Jerk

1 - 1 - 1 - 1 - 1

2.

AMRAP : 7 MIN

10 Push Jerk ( 115/85 )
10 Toes to bar

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

[ 수원 ]

Team of 2

For time of :

150 Pull up
150 Sit up
150 Push up
150 Wall Ball Shot ( 20/14 )

A : 무게 자유
B : Band Asisst
C : 상담

29

Thursday 230216

[ 잠실 ]

Team of 2

For time of :

5000 Row

3분 마다 10 Burpee over the row

A : 8 Burpee
B : 6 Burpee
C : 상담

[ 수원 ]

5 Rounds

Every 2 minutes

12 Sumo Deadlift High Pull ( 95/65 )
12 Push Press
Max Rep Burpee

Rest 2 mintues

A : ( 75/45 )
B : 무게자유
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

50 Double under
10 Dumbbell Squat Snatch ( 50/35 )

A : 무게 자유
B : x2 Single or 1/2 Double
C : 상담

@painstorms

28

Wednesday 230215

[ 수원 ]

AMRAP : 15 MIN

20 Dumbbell Walking Lunge ( 50/35 )
15 Toes to bar

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

[ 압구정 ]

Team of 3

For time of :

100 Deadlift ( 185/125 )
100 Hang Power Clean ( 155/105 )
100 Front Squat ( 135/95 )
100 Shoulder to Overhead ( 115/75 )
100 Thruster ( 95/65 )

A : ( 155/105 ) ~ ( 75/55 )
B : 무게 자유
C : 상담

[ 잠실 ]

For time of :

1 Muscle up / 30 Sit up
2 Muscle up / 27 Sit up
3 Muscle up / 24 Sit up
4 Muscle up / 21 Sit up
5 Muscle up / 18 Sit up
6 Muscle up / 15 Sit up
7 Muscle up / 12 Sit up
8 Muscle up / 9 Sit up
9 Muscle up / 6 Sit up
10 Muscle up / 3 Sit up

A : x2 Chest to bar or Pull up
B : x2 Band Assist
C : 상담

TIME CAP : 18 MIN

@painstorms

27

Tuesday 230214

[ 압구정 ]

"CORA"

For time of :

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

Sit up
Box Jump ( 24/20 )
Toes to bar
Burpee

3 Handstand Push up ( after every round )

TIME CAP : 25 MIN

A : Mat Assist
B : Step up, Knee raise, No HSPU
C : 상담

[ 잠실 ]

6 Rounds for time of :

5 Hang Power Clean ( 155/105 )
10 Weighted Lunge

Then,

100 Double under

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

TIME CAP : 14 MIN

[ 수원 ]

For time of :

15 Power Clean ( 155/105 )
50 Double under
12 Power Clean
50 Double under
9 Power Clean
50 Double under
6 Power Clean
50 Double under
3 Power Clean
50 Double under

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

26

Monday 230213

[ 잠실 ]

For time of :

10 Wall Walk
30 Box Jump ( 24/20 )
30 Strict Knee to elbow
30 Box Jump
30 Strict Toes to bar
30 Box Jump
10 Wall Walk

A : Half Wall Walk, Box Jump, 20 Strict Toes to bar
B : Inchworm Push up, Step up, hanging knee-raises
C : 상담

TIME CAP : 18 MIN

[ 수원 ]

AMRAP : 12 MIN

12 Kettlebell Swing (24/16)
12 Kettlebell Goblet Squat
12 Single Arm Kettlebell Push Press (6 each side)

A : (16/12)
B : 무게자유
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

12/10 Row ( Cal )
6 Dumbbell Thruster ( 50/35 )
6 Chest to bar

A : 무게 자유
B : Pull up
C : 상담

@painstorms

25

Saturday 230211

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

Team of 2

As many reps as possible in 20 minutes :

40 Bar facing burpee
20 Snatch ( 115/65 )
 
40 Bar facing burpee
20 Snatch ( 135/75 )
 
40 Bar facing burpee
20 Snatch ( 155/85 )
.
.
.

A : ( 95/55 ) 시작
B : 무게 고정
C : 상담

#Rx‘d 는 20/10씩 추가 A는 10/5 씩 추가

[ 잠실 ]

10 Rounds for time of :

1 Power Snatch ( 155/105 )
3 Overhead Squat

A : ( 115이상/75이상 )
B : ( 75이상/45이상 )
C : 상담

Time Cap : 10 MIN

@painstorms

24

Friday 230210

[ 압구정 ]

For time of :

70 Double under
70 Squat
70 Push up
70 Walking Lunge
70 Kettlebell Swing ( 24/16 )
70 Wall Ball Shot ( 20/14 )
70 Double under

TIME CAP : 24 MIN

A : 무게 자유
B : x2 Single or 1/2 Double
C : 상담

[ 잠실 ]

Team of 2

2 Rounds for time of :

100 Second Handstand Hold
80 Wall Ball Shot ( 20/14 )
60/50 Row ( cal )
40 Handstand Push up

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

# 스케일 무게 자유

TIME CAP : 25 MIN

[ 수원 ]

5 Rounds For time of :
​
10 Sumo Deadlift High Pull (95/65)
20 Kettlebell Swing (24/16)
​30 Back Extension
40 Double under

A : 무게자유
B : x2 Single under
C : 상담

23

Thursday 230209

[ 잠실 ]

AMRAP : 18 MIN

1 Muscle up
10 Kettlebell Swing ( 24/16 )
15 Box Jump ( 24/20 )

2 Muscle up
10 Kettlebell Swing
15 Box Jump

3 Muscle up
10 Kettlebell Swing
15 Box Jump
.
.
.

A : Chest to bar or Pull up
B : Band Pull up, Step up
C : Jumping Pull up

# 스케일 무게 자유

[ 수원 ]

AMRAP : 18 MIN

18 Alternating Dumbbell Hang Clean and Jerk (50/35)
18 Burpee over the Dumbbell
18 Toes to bar

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

[ 압구정 ]

As many rounds as possible in 15 minutes :

6 Strict Pull up
8 Box Jump ( 24/20 )
10 Dumbbell Snatch ( 50/35 )

A : Kipping
B : Band Assist, Step up
C : 상담

@painstorm

22

Wednesday 230208

[ 수원 ]

Team of 2

I go, You go

20 Round for time of :

200m Row
6 Shuttle Run (25ft)

Scale 상담

[ 압구정 ]

Team of 2

For time of :

1000 Row
30 Clean ( 135/95 )
1000 Row
30 Clean ( 185/125 )
1000 Row
30 Clean ( 225/155 )

A : ( 115/75 ), ( 135/95 ), ( 185/125 )
B : 무게 자유
C : 상담

[ 잠실 ]

1.

Bench Press

5 - 5 - 5 - 5 - 5

2.

As many reps as possible in 7 minutes :

Max rep Sit up

매분 시작할때 8 Burpee Shuttle Run ( 3 meter )

B : 6 Burpee Shuttle Run
C : 4 Burpee Shuttle Run

@painstroms

21

Tuesday 230207

[ 압구정 ]

As many rounds as possible in 20 minutes :

4 Bar Muscle up
16 Push up
24 Walking Lunge

A : 8 Toes to bar
B : 8 Knee raise
C : 상담

[ 잠실 ]

"Rack City"

For time of :

10 Power Clean ( 155/105 )
50 Squat
10 Front Squat
50 Squat
10 Push Jerk
50 Squat
10 Cluster

A : ( 115/85 )
B : 무게 자유
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

13.2

AMRAP : 10 MIN

5 Shoulder to overhead ( 115/75 )
10 Deadlift
15 Box Jump ( 24/20 )

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

20

Monday 230206

[ 잠실 ]

For time of :

20 Handstand Push up
50 Double under
30 Pull up
50 Double under
40 Toes to bar
50 Double under
50 One leg squat, alternating
50 Double under

A : Mat Assist, Assist Pistol
B : Push up, x2 Single under, Band Assist, Knee raise, Jumping Lunge
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

For time of :

75 Squat
25 Push up
50 Wall Ball Shot (30/20)
25 Push up
75 Squat

Rest 5 mintues

45 Squat
15 Push up
45 Wall Ball Shot (20/14)
15 Push up
45 Squat

A : (20/14)
B : 무게자유
C : 상담

[ 압구정 ]

1.

Overhead Squat

3 - 3 - 3 - 3 - 3

2.

7 Rounds

Burpee over the barbell

90 SEC ON
30 SEC OFF

@painstorms