476

Wednesday 240814

[ 잠실 ]

Team of 2

AMRAP : 24 MIN

10 - 20 - 30 - 40 - 50 • • •

Bar Muscle up
Handstand Push up
Row

A : C2B or Pull up, Mat Assist
B : Band Pull up, Push up
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

15/12 Row ( Cal )
10 Burpee over the rower

Scale : 상담

Compare to 240106

[ 수원 ]

"TK"

AMRAP : 20 MIN

8 Strict Pull up
8 Box Jump ( 30/24 )
12 Kettlebell Swing ( 32/24 )

A : Kipping, ( 24/20 ), ( 24/16 )
B : Assist Pull up, Step up
C : 상담

@painstorms

475

Tuesday 240813

[ 압구정 ]

As many rounds as possible in 15 minutes :

15 Squat
10 Toes to bar
1 Snatch ( 135/95 )

15 Squat
10 Toes to bar
2 Snatch

15 Squat
10 Toes to bar
3 Snatch
.
.

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 잠실 ]

AMRAP : 12 MIN

1 Clean ( 135/95 )
1 Thruster
10 Double under

2 Clean
2 Thruster
20 Double under

3 Clean
3 Thruster
30 Double under
.
.
.

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

[ 수원 ]

Team of 2

100/80 Row

then,

I go, you go

20 Rounds

4 Deadlift ( 115/85 )
4 Hang Power Clean
4 Front Squat

then,

100/80 Row

A : ( 95/65 )
B : 무게 자유
C : 상담

474

Monday 240812

[ 수원 ]

"Ingrid"

10 Round for time of :

3 Snatch ( 135/95 )
3 Burpee over the barbell

TIME CAP : 10 MIN

A : ( 115/75 )
B : 무게자유
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

30 Double under
10 Single Devil Press ( 50/35 )
5 Strict Handstand push up

A : Mat Assist, Kipping
B : 60 Single, NO HSPU
C : 상담

Compare to 231219

[ 잠실 ]

For time of :

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

Wall Ball Shot ( 20/14 )
Toes to bar
Burpee

A : 무게 자유
B : Knee raise
C : 상담

@painstorms

473

Saturday 240810

[ 잠실 ]

"D.T"

5 Rounds for time of :

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

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

TIME CAP : 12 MIN

[ 압구정 ]

"Andy"

Team of 2

For time of :

800 Run
25 Thruster ( 115/75 )
50 Box Jump ( 24/20 )
75 Deadlift
800 Run
75 Deadlift
50 Box Jump
25 Thruster
800 Run

A : ( 95/65 )
B : Step up
C : 상담

[ 수원 ]

AMRAP : 20 MIN

20 Dumbell Snatch ( 50/35 )
20 Goblet Squat
400 Run

Scale : 무게자유

@painstorms

472

Friday 240809

[ 압구정 ]

As many rounds as possible in 18 minutes :

15 Sit up
15 Back Extension
15 Wall Ball Shot ( 20/14 )

Scale : 무게 자유

[ 잠실 ]

For time of :

10 - 20 - 30 - 40 - 50 - 40 - 30 - 20 - 10

Double under
Sit up

B : x2 Single under
C : Annie

TIME CAP : 15 MIN

[ 수원 ]

Team of 2

2 Rounds for time of :

2000/1800 Row
100 Toes to bar

Time Cap : 30 MIN

Scale : Knee raise

471

Thursday 240808

[ 수원 ]

“Wittman”

7 Rounds for time of :

15 Kettlebell Swing ( 24/16 )
15 Power Clean ( 95/65 )
15 Box Jump ( 24/20 )

Time Cap : 24 MIN

A : 무게자유
B : Step up
C : 상담

[ 압구정 ]

5 Rounds

2 Minutes of :

15/12 Row ( Cal )
9 Hang Power Clean ( 135/95 )
Max reps Burpee over the barbell

Rest 2 Minutes

A : ( 115/75 )
B : ( 12/10 ), 무게 자유
C : 상담

[ 잠실 ]

For time of :

15 - 10 - 5
Squat Snatch ( 135/95 )
30 - 20 - 10
Ring Dip

A : ( 95/65 ), Bar Dip
B : ( 75/45 ), Band Assist
C : 상담

@painstorms

470

Wednesday 240807

[ 잠실 ]

Team of 2

For time of :

200 Wall Ball Shot ( 20/14 )
150 Toes to bar
100/80 Row ( cal )
50 Burpee over the row

Partners alternate every 60 seconds

A : 무게 자유
B : Knee raise
C : 상담

TIME CAP : 30 MIN

[ 압구정 ]

As many rounds as possible in 15 minutes :

2 Bar Muscle up
5 Dumbbell Thruster ( 50/35 )
25 Double under

A : 4 Chest to bar
B : 4 Pull up, x2 Single under
C : 상담

[ 수원 ]

AMRAP : 15 MIN

40 Double under
20 Sit up
20 Wall Ball Shot ( 20/14 )

A : 무게자유
B : x2 Single under
C : 상담

@painstorms

469

Tuesday 240806

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Kettlebell Swing ( 24/16 )
10 Ring Dip
10 Box Jump ( 24/20 )

A : Bar Dip
B : Push up
C : Step up

[ 잠실 ]

5 Rounds for time of :

30 Double under
14 DB Hang Clean and Jerk, Alternating ( 50/35 )
30 Double under
14 DB Snatch, Alternating

A : 무게 자유
C : x2 Single under

TIME CAP : 18 MIN

[ 수원 ]

AMRAP : 5 MIN

5 Deadlift ( 225/155 )
10 Chest to bar
15 Push up

Rest 2:30

Repeat for a total of 3 intervals.

A : ( 185/125 ), Pull up
B : 무게 자유, Assist pull up
C : 상담

468

Monday 240805

[ 수원 ]

5 Rounds for time of :

24 Squat
16 Burpee over the barbell
8 Shoulder to overhead ( 135/95 )
4 Thruster

Rest 1 minute between rounds.

A : ( 115/75 )
B : 무게자유
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

5 Deadlift ( 225/155 )
10 Toes to bar
15 Squat

A : ( 185/125 )
B : Knee raise
C : 상담

[ 잠실 ]

5 Rounds for time of :

15 Chest to bar
10 Box Jump Step Down ( 24/20 )
10 Front Squat ( 95/65 )

A : Pull up, ( 75/45 )
B : Band Pull up, 무게 자유, 높이 자유
C : Jumping Pull up

TIME CAP : 18 MIN

@painstorms

467

Saturday 240803

[ 잠실 ]

“Jackie"

For time of :

1000 Row
50 Thruster ( 45/35 )
30 Pull up

TIME CAP : 9 MIN

Scale : 무게 자유

[ 압구정 ]

"Lorenzo"

For time of :

1000 Run

Then, 5 Rounds

15 Push up
20 Medicine Ball Clean ( 20/14 )
21 Burpee

Then,

1000 Run

Scale : 무게 자유

[ 수원 ]

6 Rounds for time of :

10 DB Burpee Deadlift ( 50/35 )
10 Box Jump ( 30/24 )

A : 무게자유, ( 24/20 )
B : Step up
C : 상담

@painstorms

466

Friday 240802

[ 압구정 ]

As many rounds as possible in 15 minutes :

18 Squat
6 Chest to bar
3 Clean and Jerk ( 135/95 )

A : Pull up, ( 115/75 )
B : 무게 자유
C : 상담

[ 잠실 ]

10 Rounds for time of :

1 Power Snatch ( 175/115 )
2 Overhead Squat
3 Muscle up

A : 무게 자유, 6 Toes to bar
B : 8 Knee raise
C : Back Squat

[ 수원 ]

For time of :

50 - 40 - 30 - 20 - 10

Kettlebell Swing ( 24/16 )

*Run 400 after each set

Scale : 무게 자유

465

Thursday 240801

[ 수원 ]

For time of :

1000 Row

then, 5 Rounds

10 Power Clean ( 135/95 )
20 Sit up

A : ( 115/75 )
B : 무게자유
C : 상담

[ 압구정 ]

Team of 2

For time of :

500/400 Row
50 Burpee over the rower

1000/800 Row
50 Burpee over the rower

1500/1200 Row
50 Burpee over the rower

Scale : 상담

[ 잠실 ]

For time of :

75 Walking Lunge
50 Kettlebell Swing (24/16 )
25 Handstand push up

60 Walking Lunge
40 Kettlebell Swing
20 Handstand push up

45 Walking Lunge
30 Kettlebell Swing
15 Handstand push up

30 Walking Lunge
20 Kettlebell Swing
10 Handstand push up

15 Walking Lunge
10 Kettlebell Swing
5 Handstand push

A : 무게 자유
B : Mat Assist
C : 상담

TIME CAP : 20 MIN

@painstorms

464

Wednesday 240731

[ 잠실 ]

3 Rounds for time of :

600 Run
50 Back Extension
50 Sit up

B : 30 reps
C : 상담

[ 압구정 ]

"Nate"

As many rounds as possible in 20 minutes :

2 Muscle up
4 Handstand push up
8 Kettlebell Swing ( 32/24 )

A : Bar Muscle up, Mat Assist
B : 5 T2B, 7 HSPU, 10 KBS
C : 5 Knee raise, 10 Push up, 15 KBS

Compare to 230328

[ 수원 ]

AMRAP : 15 MIN

1 Pull up
2 Push up
3 Squat

2 Pull up
4 Push up
6 Squat

3 Pull up
6 Push up
9 Squat
.
.

Scale : Assist Pull up

@painstorm

463

Tuesday 240730

[ 압구정 ]

"Running Macho Man"

As many rounds as possible in 20 minutes :

200 Run
3 Power Clean ( 135/95 )
3 Front Squat
3 Push Jerk

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

35 Double under
7 Pull up
5 Squat Clean ( 155/105 )

A : ( 115/75 )
B : Band Pull up, ( 75/45 )
C : x2 Single under, Jumping Pull up, 무게 자유

[ 수원 ]

Team of 2

3 Rounds for time of :

30 Shoulder to overhead ( 135/95 )
60 Jumping Lunge
90 Double under

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

462

Monday 240729

[ 수원 ]

1.

Deadlift

1 - 1 - 1 - 1 - 1

2.

12.1

AMRAP : 7 MIN

Burpee

[ 압구정 ]

As many rounds as possible in 15 minutes :

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

A : Kipping
B : Band Assist
C : 상담

[ 잠실 ]

Team of 2

For time of :

50 - 40 - 30 - 20 - 10

Row
Burpee Box Jump over ( 30/24 )

B : ( 24/20 )
C : 상담

@painstorms