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

19

Saturday 230204

[ 수원 ]

For time of :

1-2-3-4-5-6-7-8-9-10
Thrusters ( 115/80 )

2-4-6-8-10-12-14-16-18-20
25ft Shuttle Run

A : ( 95/65 )
B : 무게자유
C : 상담

[ 압구정 ]

For time of :

500 Row
50 V up

1000 Row
50 V up

2000 Row
50 V up

Scale : 상담

[ 잠실 ]

5 Rounds for time of :

9 Deadlift ( 115/75 )
6 Hang Power Snatch
3 Overhead Squat

A : ( 95/65 )
B : ( 75/45 )
C : 무게 자유

@painstorms

18

Friday 230203

[ 압구정 ]

Black Jack

For time of :

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

TIME CAP : 21 MIN

Scale : 무게 자유

[ 잠실 ]

EMOM x 16

18/15 Row
15 Toes to bar
15 Box Jump over ( 24/20 )
Rest 1 MIN

A : 15/12 Row, 12 T2B, 12 Box Jump over
B : 12/10 Row, 10 Knee raise, 10 Box Jump over
C : 상담

[ 수원 ]

Team of 2

For time of :

1000m Row
50 Deadlift ( 135/95 )

1000m Row
40 Deadlift ( 185/125 )

1000m Row
30 Deadlift ( 225/155 )

A : ( 95/65 ), ( 135/95 ), ( 185/125 )
B : 무게 자유
C : 상담

17

Thursday 230202

[ 잠실 ]

Team of 2

For time of :

100 Man Maker ( 50x2/35x2 )

Scale : 무게 자유

TIME CAP : 30 MIN

[ 수원 ]

For time of :

30 - 20 - 10

Sit up
Toes to bar
Wall Ball Shot (20/14)

A : 무게자유
B : Knee Raise
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Toes to bar
10 Box Jump ( 24/20 )
10 Handstand push up

A : Mat Assist
B : Knee raise, Step up
C : 상담

@painstorms

16

Wednesday 230201

[ 수원 ]

Team of 2

For time of :

150 Burpee Box Jump Over ( 24/20 )

*Every 2 mintues perform 6 Squat Clean ( 135/95 )

A : ( 95/65 )
B : Burpee Step up over, 무게 자유
C : 상담

[ 압구정 ]

"한방"  
 
For time of :  
 
15 - 12 - 9  
 
Thruster ( 95/65 )  
Pull up  
 
Rest 5 minute  
 
12 - 9 - 6  
 
Thruster ( 95/65 )  
Pull up
 
Rest 5 Minute  
 
9 - 6 - 3  
 
Thruster ( 95/65 )  
Pull up

A : Band Assist
B : Box Assist
C : 상담

[ 잠실 ]

AMRAP : 18 MIN

10 - 20 - 30 - 40 - 50 - 60 - 70 • • •
Double under
1 - 2 - 3 - 4 - 5 - 6 - 7 • • •
Muscle up or Bar Muscle up

A : x2 Chest to bar or x2 Pull up
B : x2 Band Pull up
C : x2 Single under

15

Tuesday 220131

[ 압구정 ]

"Dork"

6 Rounds for time of :

60 Double under
30 Kettlebell Swing ( 24/16 )
15 Burpee

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

[ 잠실 ]

1.

Squat Clean

1 - 1 - 1 - 1 - 1

2.

For time of :

15 - 12 - 9

Squat Clean ( 135/95 )
Burpee over the Barbell

A : ( 95/65 )
B : 무게 자유
C : 상담

TIME CAP : 7 MIN

[ 수원 ]

1.

Hang Power Snatch

3 - 3 - 3 - 3 - 3

2.

AMRAP : 7 MIN

10 Hang Power Snatch ( 75/55 )
20 Jumping Lunge

B : 무게 자유
C : 상담

14

Monday 230130

[ 잠실 ]

For time of :

50 - 40 - 30 - 20 - 10

Walking Lunge
Push up
Sit up

B : 40 - 30 - 20 - 10
C : Team of 2

[ 수원 ]

AMRAP : 20 MIN

5 Chest to bar
10 Push up
15 Squat
20 Double under

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

[ 압구정 ]

Team of 2

New York Minute

For time of :

150 Wall Ball Shot ( 20/14 )
40 Bar Muscle up
30 Clean and Jerk ( 155/105 )

A : x2 Toes to bar
B : x2 Knee raise
C : 상담

#1분씩 번 갈아가며 진행

@painstorms

13

Saturday 230128

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

As many rounds as possible in 20 minutes :

250 Row
10 Bench Press ( 155/85 )

A : 무게 자유
B : Push up
C : 상담

[ 잠실 ]

AMRAP : 10 MIN

1 Snatch ( 155/105 )
5 Double under

2 Snatch
10 Double under

3 Snatch
15 Double under
.
.
.

A : ( 135/75 )
B : ( 95/55 )
C : 무게 자유, x2 Single under

@painstorms

12

Friday 230127

[ 압구정 ]

As many rounds as possible in 20 minutes :

1 Bar Muscle up
8 Deadlift ( 155/105 )
12 Wall Ball Shot ( 20/14 )

2 Bar Muscle up
8 Deadlift
12 Wall Ball Shot

3 Bar Muscle up
8 Deadlift
12 Wall Ball Shot

.
.

A : x2 Toes to bar
B : x2 Knee raise
C : 상담

[ 잠실 ]

2 Rounds for time of :

30 Hang Power Clean ( 95/65 )
20 Toes to bar
30 Thruster
20 Toes to bar

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

TIME CAP : 20 MIN

[ 수원 ]

For time of :

25 Thruster (95/65)
5 Burpee Bar Muslce up
20 Thruster
4 Burpee Bar Muslce up
15 Thruster
3 Burpee Bar Muslce up
10 Thruster
2 Burpee Bar Muslce up
5 Thruster
1 Burpee Bar Muslce up

A : 무게자유, Burpee Band BMU
B : x2 Burpee Pull up
C : 상담