188

Wednesday 250205

[ 수원 ]

For time of :

15 - 12 - 9 - 6 - 3

Deadlift ( 275/185 )
Burpee Pull up

A : ( 225/155 )
B : ( 155 ↑/105 ↑ ), Box Pull up
C : 상담

[ 압구정 ]

“Modified 20.5”

5 Rounds for time of :

6 Muscle up
15/12 Row ( Cal )
24 Wallball Shot ( 20/14 )

TIME CAP : 22MIN

A : BMU, 무게 자유
B : x2 T2B, 12/10
C : x2 Knee raise, 상담

[ 잠실 ]

AMRAP : 18 MIN

40 Double under
20 Sit up
10 Single Devil Press ( 50/35 )

B : 무게 자유
C : x2 Single under

@painstorms

187

Tuesday 250204

[ 압구정 ]

As many rounds as possible in 15 minutes :

3 Wall Walk
12 Dumbbell Snatch ( 50/35 )
15 Box Jump ( 24/20 )

A : 무게 자유
B : 6 Inchworm Push up, Step up
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

10 Handstand Push up
10 Box Jump over step down ( 24/20 )
10 Toes to bar

A : Mat Assist
B : Push up, Knee raise
C : 높이 자유

[ 수원 ]

AMRAP : 15 MIN

20 Sit up
10 Power Snatch ( 75/55 )
10 Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

@painstorms

186

Monday 250203

[ 잠실 ]

1.

Power Clean

2 - 2 - 2 - 2 - 2

2.

"Black and Blue"

5 Rounds for time of :

10 Power Clean ( 135/95 )
10 Burpee

TIME CAP : 10 MIN

Scale : 무게 자유

Compared to 240411

[ 수원 ]

4 Rounds for time of :

40 Overhead Lunge ( 45/25 )
30 Box Jump ( 24/20 )
20 Wall Ball Shot ( 20/14 )
10 Pike Push up

Time Cap : 25 MIN

A : 무게 자유
B : Step up, Push up
C : 상담

[ 압구정 ]

1.

Clean

1 - 1 - 1 - 1 - 1

Compared to 240513

2.

“Half G. I. Jane”

For time of :

50 Burpee Pull up

TIME CAP : 7 MIN

Scale : Box Pull up

185

Saturday 250201

[ 수원 ]

AMRAP : 15 MIN

5 Strcit Pull up
10 Dumbbell Snatch ( 50/35 )
15 Squat

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

[ 압구정 ]

As many rounds as possible in 15 minutes :

15 Crossover
12 Alternating V up
9 Push up

Scale : x3 Single under, 상담

[ 잠실 ]

AMRAP : 15 MIN

10 Toes to bar
10 Front Squat ( 185/125 )
10 Toes to bar
50 Double under

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

@painstorms

184

Friday 250131

[ 압구정 ]

"한방"

For time of :

15 - 12 - 9

Thruster ( 95/65 )
Pull up

Rest 5 minute

12 - 9 - 6

Thruster
Pull up

Rest 5 Minute

9 - 6 - 3

Thruster
Pull up

A : Band Assist
B : Box Assist
C : 상담

[ 잠실 ]

AMRAP : 10 MIN

20 Wall Ball Shot ( 20/14 )
10 Deadlift ( 225/155 )

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

[ 수원 ]

17.5

10 Rounds for time of :

9 Thruster ( 95/65 )
35 Double under

Time Cap : 20 MIN

A : 무게 자유
B : Single under
C : 상담

@painstorms

183

Thursday 250130

[ 잠실 ]

TABATA SE

Tabata Interval

Pull up
Push up
Sit up
Squat

B : Band Pull up
C : Jumping Pull up

[ 수원 ]

EMOM x 30

1 : 10 Toes to bar
2 : 12/10 Row
3 : 10 Burpee

A : Knee raise
B : 10/8 Row, 8 Reps
C : 상담

[ 압구정 ]

EMOM x 30

1 : 15/12 Row ( Cal )
2 : 12 Toes to bar
3 : 15 Burpee

A : 12/10, 8~10 T2B, 12 Burpee
B : 10/8, 10 Knee raise, 10 Burpee
C : 상담

@painstorms

182

Monday 250127

[ 수원 ]

Team of 2

AMRAP : 15 MIN

5 Deadlift ( 455/265 )
15 Box Jump ( 24/20 )
15 Wall Ball Shot ( 20/14 )

A : 무게 자유
B : Step up
C : 상담

[ 압구정 ]

"Pyramid Team Angie"
 
Team of 2
 
For time of :
 
100 Squat
100 Sit up
100 Push up
200 Pull up
100 Push up
100 Sit up
100 Squat

Scale : 상담

Compare to 170717

[ 잠실 ]

Team of 3

For time of :

2000 Row ( meter )
50 Clean and Jerk ( 185/135 )
2000 Row
100 Burpee over the barbell ( Strict Push up )
2000 Row
150 Wall Ball Shot ( 30/20 )

A : ( 135/95 ) 이상, Burpee over the barbell, ( 20/14 )
B : ( 95/65 ) 이상, 무게 자유
C : 상담

@painstorms

181

Saturday 250125

[ 압구정 ]

6 Rounds for time of :

400 Run
15 Burpee Box Jump ( 24/20 )

Scale : Step up, 상담

[ 잠실 ]

EMOM x 21

1: 13 Burpee Box Jump over ( 24/20 )
2 : 3 Squat Snatch ( 155/105 )
3 : Rest

A : 10 Burpee Box Jump over,
( 95/65 ) 이상
B : 7 Burpee Box Jump over, 무게 자유
C : 상담

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

180

Friday 250124

[ 잠실 ]

AMRAP : 12 MIN

10 Medicine Ball Clean ( 20/14 )
10 Double under
1 Muscle up

10 Medicine Ball Clean
20 Double under
2 Muscle up
.
.
.

A : 무게 자유, Chest to bar
B : Pull up
C : Band Pull up

[ 수원 ]

AMRAP : 2 MIN

10 Bar Muscle up
Max Thruster in remaining time ( 115/75 )

Rest 2 minutes

AMRAP : 2 MIN

15 Thruster ( 115/75 )
Max Bar Muscle Up in remaining time

Rest 4 mintues

AMRAP : 2 MIN

20 Chest to bar
Max Thruster in remaining time ( 95/65 )

Rest 2 minutes

AMRAP : 2 MIN

20 Thruster ( 95/65 )
Max Chest to bar in remaining time

A : 15 T2B, ( 95/65 ), Pull up, ( 75/55 )
B : 15 Knee raise, 무게 자유, Band Assist
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

1 Round Cindy
1 Snatch ( 135/85 )

1 Round Cindy
2 Snatch

1 Round Cindy
3 Snatch
.
.
.

A : ( 115/75 )
B : 무게 자유
C : 상담

Compare to 231025

@painstorms

179

Thursday 250123

[ 수원 ]

3 Sets

AMRAP : 3 MIN

30 Deadlift ( 75/55 )
30 Hang Clean
30 Shoulder to overhead

Rest 3 minutes

Scale : 무게 자유

[ 압구정 ]

Team of 2

As many rounds as possible in 15 minutes :

5 Deadlift ( 455/265 )
15 Box Jump ( 24/20 )
15 Wall Ball Shot ( 20/14 )

A : 무게 자유
B : Step up
C : 상담

Compare to 210625

[ 잠실 ]

AMRAP : 18 MIN

10 Deadlift ( 115/85 )
10 Shoulder to overhead
10 Box Jump ( 24/20 )

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

@painstorms

178

Wednesday 250122

[ 압구정 ]

As many rounds as possible in 20 minutes :

30 Double Under
20 Sit up
1 Bar Muscle up

30 Double Under
20 Sit up
2 Bar Muscle Up

30 Double Under
20 Sit up
3 Bar Muscle up
.
.
.

A : x2 Chest to bar
B : x2 Single under, x2 Pull up
C : 상담

[ 잠실 ]

Team of 2

For time of :

A : 4000 Row
B : 30 Sit up, 20 Back Extension

Scale : 3000 Row, 20 Sit up, 10 Back Extension

[ 수원 ]

Team of 2

5 Rounds for time of :

50/40 Row ( Cal )
30 W up

Scale : 상담

177

Tuesday 250121

[ 잠실 ]

20 Rounds for time of :

5 Wall Ball Shot ( 20/14 )
3 Burpee
1 Power Clean ( 225/155 )

5 Wall Ball Shot
3 Burpee
1 Squat Clean
.
.

TIME CAP : 24 MIN

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

[ 수원 ]

13.1

AMRAP : 17 MIN

40 Burpee
30 Snatch ( 75/45 )

30 Burpee
30 Snatch ( 135/75 )

20 Burpee
30 Snatch ( 165/100 )

10 Burpee
Max Snatch ( 210/120 )

A : ( 75/35 ), ( 115/55 ), ( 135/75 ), ( 155/85 )
B : ( 75/35 ), ( 95/45 ), ( 115/55 ), ( 135/65 )
C : 무게 고정

[ 압구정 ]

3 Rounds

As many rounds as possible in 5 minutes :

500/400 Row
in Max Rounds :
3 Burpee over the barbell
1 Clean ( 185/125 )

Rest 5 minutes

A : ( 155/105 )
B : 무게 자유
C : 상담

@painstorms

176

Monday 250120

[ 수원 ]

EMOM x 20

1 : 50 Double under
2 : 15 Push up
3 : 20 Squat
4 : 15 Kettlebell Swing ( 24/16 )

A : 35 Double under, 무게 자유
B : Single under, 12 Push up, 15 Squat, 12 KBS
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Kettlebell Swing ( 24/16 )
10 Goblet Squat
10 Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

[ 잠실 ]

AMRAP : 18 MIN

20 Walking Lunge
15 Toes to bar
20 Walking Lunge
15 push up

Scale : Knee raise

@painstorms

175

Saturday 250118

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Burpee
5/5 Dumbbell Hang Snatch ( 50/35 )
10 Box Jump ( 24/20 )

A : 무게 자유
B : Step up
C : 상담

#내일 압구정점은 10시 12시 수업 입니다
감사합니다!

[ 잠실 ]

For time of :

21 - 15 - 9

Overhead Squat ( 115/75 )
Burpee over the Barbell

TIME CAP : 7 MIN

A : ( 95/65 )
B : ( 75/55 )
C : 무게 자유

[ 수원 ]

For time of :

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

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

A : ( 95/65 )
B : 무게 자유
C : 상담

174

Friday 250117

[ 잠실 ]

EMOM x 20

1 : 18/15 Row
2 : 30 Back Extension
3 : 10 DB Box Step up ( 50/35x2, 24/20 )
4 : Rest

A : 15/12, 무게 자유
B : 12/9
C : 상담

[ 수원 ]

AMRAP : 12 MIN

3 Bar Muscle up
6 Push Press ( 135/95 )
36 Double under

A : 6 Toes to bar, ( 115/75 )
B : Knee raise, 무게 자유
C : 상담

[ 압구정 ]

"Xindy"

As many rounds as possible in 15 mimutes :

3 Bar Muscle up
10 Push up
5 Front Squat ( 185/125 )

A : 5 Chest to bar, 무게 자유
B : 5 Pull up
C : 상담

Compare to 240718

@painstorms