346

Tuesday 240312

[ 수원 ]

10 Rounds for time of :

200 Run
3 Bar Muscle up

Time Cap : 20 MIN

A : Band BMU or 6 Toes to bar
B : 6 Knee raise
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

40 Sit up
30 Jumping Lunge
20 Burpee
10 Handstand push up
5 Muscle up

A : Mat Assist, Bar Muscle up
B : Push up, No Muscle up
C : 상담

[ 잠실 ]

4 Rounds for time of :

15 Box Jump over ( 24/20 )
30 Wall Ball Shot ( 20/14 )

B : 무게 자유
C : 높이 자유

TIME CAP : 14 MIN

@painstorms

345

Monday 240311

[ 압구정 / 수원 ]

24.2

As many rounds as possible in 20 minutes of :

300 Row
10 Deadlift ( 185/125 )
50 Double under

Scale : ( 135/95 ), Single under

[ 잠실 ]

AMRAP : 15 MIN

40 Lunge
30 Sit up
20 Push up
10 Pull up

A : Band Assist
B : Box Assist
C : 상담

344

Saturday 240309

[ 잠실 ]

24.2

As many rounds and reps as possible in 20 minutes of :

300 meter row
10 deadlifts
50 double-unders

Rxd : ( 185/125 )
Scale : ( 135/95 ), Single under

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

12:00 ~ 15:00

OPEN GYM

@painstorms

343

Friday 240308

[ 수원 ]

3 Rounds for time of :

90 Squat
30 Russian Kettlebell Swing ( 24/16 )
10 Power Snatch ( 115/85 )

A : ( 16/12 ), ( 95/65 )
B : 무게자유
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Burpee
10 Kettlebell Swing ( 24/16 )
15 Squat

Scale : 무게 자유

[ 잠실 ]

For time of :

9 Squat Clean ( 185/125 )
18 Knee to Elbow

6 Squat Clean
12 Knee to Elbow

3 Squat Clean
6 Knee to Elbow

A : ( 135/95 )이상, Toes to bar
B : 무게 자유, Knee raise
C : 상담

@painstorms

342

Thursday 240307

[ 압구정 ]

As many rounds as possible in 20 minutes :

250 Row
50 Double under

Scale : 25 Double / 100 Single

[ 잠실 ]

"I Go You Go"

Team of 2

AMRAP : 18 MIN

10/8 Row ( cal )
10 Wall Ball Shot ( 20/14 )
1 Obstacle Run

Scale : 무게 자유

[ 수원 ]

4 Rounds

AMRAP : 2 MIN

12/10 Row ( Cal )
24 Double under
Max rep Wall Ball Shot ( 20/14 )

Rest 2 mintues

A : 무게 자유
B : ( 10/8 ), Single under
C : 상담

341

Wednesday 240306

[ 잠실 ]

AMRAP : 12 MIN

10 Shoulder Press ( 75/55 )
15 Sit up
15 Box Jump ( 24/20 )

A : ( 55/35 )
B : 무게 자유
C : 높이 자유

[ 수원 ]

Team of 2

AMRAP : 18 MIN

20 Power Clean ( 155/105 )
400 Run

A : ( 135/85 )
B : 무게자유
C : 상담

[ 압구정 ]

4 Rounds

3 Minutes of :

3 Clean and Jerk ( 135/95 )
12 Wall Ball Shot ( 20/14 )

Rest 3 Minutes

A : ( 115/75 )
B : 무게 자유
C : 상담

@painstorms

340

Tuesday 240305

[ 수원 ]

AMRAP : 10 MIN

2 Chest to bar
2 Box Jump Over ( 24/20 )

4 Chest to bar
4 Box Jump Over

6 Chest to bar
6 Box Jump Over
.
.
.

A : Pull up
B : Assist Pull up, Step up Over
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Chest to bar
15 Box Jump ( 24/20 )
#Step down from the box
20 Walking Lunge

A : Pull up
B : Step up
C : 상담

[ 잠실 ]

3 Rounds for time of :

15 Pull up
30 Squat
60 Double under
30 Squat
15 Pull up
Rest 1 min

A : Band Assist
B : Box Assist
C : x2 Single under

@painstorms

339

Monday 240304

24.1

For time of :

21 Dumbbell Snatches, arm 1
21 Lateral burpees over the dumbbell
21 Dumbbell Snatches, arm 2
21 Lateral burpees over the dumbbell
15 Dumbbell Snatches, arm 1
15 Lateral burpees over the dumbbell
15 Dumbbell Snatches, arm 2
15 Lateral burpees over the dumbbell
9 Dumbbell Snatches, arm 1
9 Lateral burpees over the dumbbell
9 Dumbbell Snatches, arm 2
9 Lateral burpees over the dumbbell

TIME CAP : 15 MIN

Rxd : ( 50/35 )
Scale : ( 35/20 )

338

Saturday 240302

[ 잠실 ]

"Heartbreak kid"

3 Rounds for time of :

10 Front Squat ( 185/135 )
20 Chest to bar
50 Double under

A : ( 135/95 ), Pull up
B : 무게 자유, Band Assist
C : Jumping Pull up, x2 Single under

[ 수원 ]

5 Rounds for time of :

50 Double under
10 Thruster ( 135/95 )

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

[ 압구정 ]

12:00 ~ 15:00 까지 오픈짐입니다.

@painstorms

337

Friday 240301

[ 수원 ]

13:00 ~ 15:00 까지 오픈짐입니다.

[ 압구정 ]

12:00 ~ 15:00 까지 오픈짐입니다.

[ 잠실 ]

14:00 ~ 17:00 까지 오픈짐입니다.

@painstorms

336

Thursday 240229

[ 압구정 ]

For time of :

400 Run
12 Snatch ( 135/95 )

400 Run
9 Snatch

400 Run
6 Snatch

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 잠실 ]

Team of 2

For time of :

1500 Row
400 Run ( With Partner )
1000 Row
400 Run
500 Row

Scale : 상담

#혹시 추울 수 있으니 겉옷 챙겨 오세요.

[ 수원 ]

AMRAP : 20 MIN

9 Deadlift ( 135/95 )
15 Burpee over the barbell
21 Sit up

A : ( 115/75 )
B : 무게 자유
C : 상담

335

Wednesday 240228

[ 잠실 ]

7 Rounds for time of :

5 Deadlift ( 155/105 )
10 Handstand Push up
15 Toes to bar

A : ( 135/95 ), Mat Assist
B : 무게 자유, Push up, Knee raise
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

Team of 2

5 Rounds for time of :

20 Pull up
30 Wall Ball Shot ( 20/14 )
400 Run

A : ( 14/10 )
B : Band Assist, 무게자유
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

2 Bar Muscle up
4 Dumbbell Thruster ( 50/35 )
24 Double under

A : 4 Chest to bar
B : 4 Pull up, 48 Single
C : 상담

@painstorms

334

Tuesday 240227

[ 수원 ]

4 Rounds

AMRAP : 2 MIN

6 Box Jump ( 30/24 )
12 Push up
Max Row ( Cal )

Rest 2 mintues

– Step down from the box.

A : ( 24/20 )
B : Step up
C : 상담

[ 압구정 ]

Team of 2

For time of :

1500 Row
100 Burpee Box Jump Over ( 24/20 )
1500 Row

Scale : Step over

[ 잠실 ]

EMOM x 18

1 : 15/12 Row ( cal )
2 : 12 Thurster ( 95/65 ) + Max Burpee over the barbell
3 : Rest

A : 12/9, ( 75/45 )
B : 10/7, 10 Thruster ( 무게 자유 )
C : 상담

@painstorms

333

Monday 240226

[ 압구정 ]

As many rounds as possible in 15 minutes :

15 Squat
9 Toes to bar
3 Clean and Jerk ( 185/125 )

A : ( 135/95 )
B : Knee raise, 무게 자유
C : 상담

[ 잠실 ]

For time of :

50 - 40 - 30 - 20 - 10

Waking Lunge
Sit up
Double under

B : x2 Single under
C : 상담

TIME CAP : 17 MIN

[ 수원 ]

For time of :

50 Squat
5 Push Jerk ( 135/95 )

40 Squat
10 Push Jerk

30 Squat
15 Push Jerk

20 Squat
20 Push Jerk

10 Squat
25 Push Jerk

A : ( 95/65 )
B : 무게 자유
C : 상담

332

Saturday 240224

[ 잠실 ]

AMRAP : 14 MIN

3 Clean and Jerk ( 225/155 )
250/200 Row

A : ( 185/115 )
B : ( 135/85 )이상
C : 무게 자유

[ 수원 ]

AMRAP : 15 MIN

5 Pull up
10 One Leg Squat, Alternating
1 Clean ( 165/105 )

5 Pull up
10 One Leg Squat, Alternating
2 Clean

5 Pull up
10 One Leg Squat, Alternating
3 Clean
•
•
•

A : ( 135/85 )
B : Assist Pull up, Jumping Lunge, 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 )
#Step down from the box

A : 무게 자유
B : Step up
C : 상담

@painstorms