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

331

Friday 240223

[ 수원 ]

6 Rounds

1 Mintue of Wall Ball Shot ( 20/14 )
1 Mintue of Sit up

Rest 1 mintue

Scale : 무게자유

[ 압구정 ]

As many rounds as possible in 15 minutes :

3 Muscle up
30 Wall Ball Shot ( 20/14 )
60 Double under

A : Bar Muscle up / 6 Chest to bar
B : 6 Pull up, 120 Single / 30 Double
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

10 Kettlebell Swing ( 32/24 )
10 Ring Dip
10 Box Jump ( 24/20 )

A : ( 24/16 ), Bar Dip
B : 무게 자유, Band Assist, 높이 자유
C : 상담

@painstorms

330

Thursday 230222

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Deadlift ( 155/105 )
10 Push up
10 One leg Squat, Alternating

A : 무게 자유
B : Jumping Lunge
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

2 Shuttle Run ( 50ft )
2 Hanging Hip Touch
4 Shoulder tap

4 Shuttle Run ( 50ft )
4 Hanging Hip Touch
8 Shoulder tap

6 Shuttle Run ( 50ft )
6 Hanging Hip Touch
12 Shoulder tap
.
.
.

A : Wall Facing Shoulder Tap
B : Plank Shoulder Tap, Cross V up
C : 상담

[ 수원 ]

5 Rounds for time of :

50 Double under
10 Power Snatch ( 135/95 )

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

329

Wednesday 240221

[ 잠실 ]

"TOMMY MAC"

2 Rounds for time:

12 Burpee
12 Thruster ( 115/75 )
12 Burpee
12 Power Snatch
12 Burpees
12 Push Jerk
12 Burpee
12 Hang Squat Clean
12 Burpee
12 Overhead Squat

A : 무게 자유
B : 7 Burpee
C : 상담

TIME CAP : 25 MIN

[ 수원 ]

Team of 2

2 Rounds for time of :

2000 Row
100 Toes to bar

Time Cap : 30 MIN

Scale : Knee raise

[ 압구정 ]

As many rounds as possible in 20 minutes :

15/12 Row ( Cal )
20 Sit up
10 Toes to bar

Scale : Knee raise

@painstorms

328

Tuesday 240220

[ 수원 ]

3 Rounds

AMRAP : 2 MIN


12 Front Squat ( 155/105 )

Max Burpee Box Jump Over


Rest 2 minutes


– Step down from the box.

A : ( 115/85 )
B : 무게자유, Step up Over
C : 상담

[ 압구정 ]

5 Rounds

1 Minutes of Push Jerk ( 115/75 )
1 Minutes of Medicine Ball Clean ( 20/14 )
Rest 1 Minutes

A : ( 95/65 )
B : 무게 자유
C : 상담

[ 잠실 ]

3 Rounds for time of :

100 Double under
50 Sit up
50 Back Extension

Then,

10 Ring Muscle up

A : No Muscle up
B : Single under
C : 상담

TIME CAP : 15 MIN

@painstorms

327

Monday 240219

[ 압구정 ]

As many rounds as possible in 15 minutes :

6 Chest to bar
6 Burpee over the Dumbbell
12 Dumbbell Snatch ( 50/35 )

A : 무게 자유
B : Pull up
C : 상담

[ 잠실 ]

"Cindy"

5 Pull up
10 Push up
15 Squat

A : Band Assist
B : Jumping Pull up
C : 상담

[ 수원 ]

10 Rounds for time of :

10 Hand raise Push up
5 Single-arm KB Push Jerk, Right ( 24/16 )
5 Single-arm KB Push Jerks, Left
10 KB Sumo Deadlift High Pull

A : ( 16/12 )
B : 무게 자유
C : 상담

326

Saturday 240217

[ 잠실 ]

4 Rounds for time of :

5 Single Arm DB Snatch, R ( 50/35 )
5 Single Arm DB Overhead Squat, R
5 Single Arm DB Squat Snatch, R
5 Single Arm DB Snatch, L
5 Single Arm DB Overhead Squat, L
5 Single Arm DB Squat Snatch, L
20 Sit up

B : 무게 자유
C : 상담

[ 수원 ]

하이록스 대회로 인하여 2/17 수업은 휴무입니다. 2/24에 대체 수업합니다.
양해해주셔서 감사합니다.

[ 압구정 ]

Team of 2

As many rounds as possible in 18 minutes :

60 Wall Ball Shot ( 20/14 )
40 Burpee over the barbell
20 Snatch ( 135/95 )

A : ( 115/75 )
B : ( 14/8 ), 무게 자유
C : 상담

@painstorms

325

Friday 240216

[ 수원 ]

"Chelsea"

EMOM x 30

5 Pull up
10 Push up
15 Squat

A : 4, 8, 12
B : 3, 6, 9
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

15/12 Row ( Cal )
30 Double under
3 x [ 1 Wall Walk + 2 Wall facing HSPU ]

A : 3 Wall Walk
B : x2 Single, 6 Inchworm push up
C : 상담

[ 잠실 ]

EMOM x 15

1 : 10 Burpee Box Jump ( 24/20 )
2 : 15/12 Row
3 : 20 Wall Ball Shot ( 20/14 )

A : 12/9, 무게 자유
B : 10/7, 높이 자유
C : 상담

@painstorms

324

Thursday 240215

[ 압구정 ]

As many rounds as possible in 15 minutes :

2 Bar Muscle up
4 Dumbbell Power Clean ( 50/35 )
8 Dumbbell Farmers Lunge

A : 4 Chest to bar, 무게 자유
B : 4 Pull up
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

15 Toes to bar
10 Deadlift ( 115/85 )
5 Power Snatch

A : ( 75/55 ) 이상
B : 무게 자유, Knee raise
C : 상담

[ 수원 ]

“DT”

5 Rounds For time of :

12 Deadlift ( 155/105 )
9 Hang Power Clean
6 Push Jerk

A : ( 135/85 )
B : ( 95/65 )
C : 무게 자유

323

Wednesday 240214

[ 잠실 ]

5 Rounds

AMRAP x 2MIN

6 Burpee
6 Handstand Push up
6 Burpee
6 Handstand Push up
Max Double under

1 Rest

# 매 라운드 마다 더블언더 총 갯수에 합이 기록입니다.

A : Mat Assist
B : 4 Reps, Single under
C : 상담

[ 수원 ]

1.

Front Squat

3 - 3 - 3 - 3 - 3

2.

For time of :

100 Toes to bar

Time Cap : 10 MIN

Scale : Knee raise

[ 압구정 ]

As many rounds as possible in 15 minutes :

3 Thruster ( 135/95 )
6 Handstand push up
9 Burpee

A : ( 115/75 ), Mat Assist
B : 무게 자유, Push up
C : 상담

@painstorms

322

Tuesday 240213

[ 수원 ]

Tema of 2

For time of :

800 Run
1000 Row

800 Run
100 Wall Ball Shot ( 20/14 )

200 Farmers Carry ( 24/16 )
100 Burpee

Scale : 무게자유

[ 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

7 Muscle up
50 Squat

A : 15 C2B or Pull up
B : Band Assist
C : 상담

@painstorms

321

Thursday 240208

[ 압구정 ]

"Barbara A"

5 Rounds for time of :

10 Bar Muscle up
20 Push up
30 Sit up
40 Squat

Rest 2 minutes

TIME CAP : 30 MIN

A : 5 BMU, 10 Chest to bar
B : 10 Pull up
C : 상담

[ 잠실 ]

For time of :

15 - 12 - 9

Thruster ( 95/65 )
Pull up

Rest 3 minutes

12 - 9 - 6

Thruster ( 115/85 )
Chest to bar

Rest 3 minutes

9 - 6 - 3

Thruster ( 135/105 )
Bar muscle up

A : ( 75/45 ), ( 95/65 ), ( 115/85 ), All Pull up
B : 무게 자유, Band Assist
C : 상담

TIME CAP : 22 MIN

[ 수원 ]

"Dork"

6 Rounds for time of :

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

Time Cap : 30 MIN

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

320

Wednesday 240207

[ 잠실 ]

3 Rounds for time of :

50 Double under
40 Back Extension
30 Wall Ball Shot ( 20/14 )
20 Sit up
10 Burpee Box Jump over

A : 무게 자유
B : x2 Single under
C : 상담

TIME CAP : 18 MIN

[ 수원 ]

EMOM x 20

15/12 Row ( Cal )
24 Sit up

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

[ 압구정 ]

5 Rounds

2 Minutes of :

30 Wall Ball Shot ( 20/14 )
Max rep Snatch ( 135/95 )

Rest 2 minutes

A : 25 Rep, ( 115/75 )
B : 20 Rep, ( 95/55 )
C : 무게 자유

@painstorms

319

Tuesday 250206

[ 수원 ]

“Linda for team fixed”

Team of 3

AMRAP : 25 MIN

10 - 20 - 30 - 40 - 50 ••

Deadlift ( 225/145 )
Bench Press ( 135/85 )
Squat Clean ( 115/75 )

Scale : 무게자유, Push up, Front Squat

[ 압구정 ]

As many rounds as possible in 20 minutes :

15/12 Row ( Cal )
12 Toes to bar
9 Burpee

Scale : 무게 자유

[ 잠실 ]

Team of 2

For time of :

"Diane"
21 - 15 - 9
Deadlift ( 225/155 )
Handstand Push up

"Jackie"
1000 Row
50 Thruster ( 45/35 )
50 Pull up

"Isabel"
30 Snatch ( 135/95 )

A : ( 155/105 ), Mat Assist, ( 95/65 )
B : 무게 자유, Band Assist
C : 상담

TIME CAP : 16 MIN

@painstorms