Workout of the Day 4 페이지

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Total 223건 4 페이지
  • 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
  • 173

    Thursday 250116


    [ 수원 ]

    11.2

    AMRAP : 15 MIN

    9 Deadlift ( 155/105 )
    12 Hand Raise Push up
    15 Box Jump ( 24/20 )

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

    [ 압구정 ]

    For time of :

    500/400 Row
    50 V up

    1000/800 Row
    50 V up

    2000/1600 Row
    50 V up

    Scale : 상담

    Compare to 240127

    [ 잠실 ]

    Team of 2

    For time of :

    90 Thruster ( 95/65 )
    90 Pull up
    30 Burpee over the barbell
    60 Thruster ( 115/75 )
    60 Chest to bar
    30 Burpee over the barbell
    30 Thruster ( 135/95 )
    30 Bar Muscle up

    TIME CAP : 22 MIN

    A : 무게 자유, All Pull up
    B : 무게 고정, Band Pull up
    C : 상담

    @painstorms
  • 172

    Wednesday 250115


    [ 압구정 ]

    As many rounds as possible in 15 minutes :

    5 Strict Pull up
    10 Wall Ball Shot ( 30/20 )
    30 Double under

    A : Kipping
    B : x2 Single under
    C : 상담

    [ 잠실 ]

    For time of :

    50 Box Jump ( 24/20 )
    25 Handstand Push up
    5 Deadlift ( 315/205 )

    40 Box Jump
    20 Handstand Push up
    4 Deadlift

    30 Box Jump
    15 Handstand Push up
    3 Deadlift

    20 Box Jump
    10 Handstand Push up
    2 Deadlift

    10 Box Jump
    5 Handstand Push up
    1 Deadlift

    A : Mat Assist, ( 225/135 )
    B : Push up, 무게 자유, 높이 자유
    C : 상담

    [ 수원 ]

    Team of 2

    4 Rounds for time of :

    1000/800 Row
    42 Wall Ball Shot ( 20/14 )
    24 Dumbbell Snatch ( 50/35 )

    A : 둘 중 하나 무게 자유
    B : 둘 다 무게 자유
    C : 상담
  • 171

    Tuesday 250114


    [ 잠실 ]

    1.

    Thruster

    3 - 3 - 3 - 3 - 3

    2.

    "Annie"

    For time of :

    50 - 40 - 30 - 20 - 10

    Double under
    Sit up

    TIME CAP : 10 MIN

    Scale : x2 Single or 1/2 Double

    [ 수원 ]

    AMRAP : 12 MIN

    5 Pull up
    10 Knee to Elbow
    15 Goblet Squat ( 24/16 )

    A : Knee raise, 무게 자유
    B : Band Assist
    C : 상담

    [ 압구정 ]

    "Ingrid"

    10 Rounds for time of :

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

    TIME CAP : 8 MIN

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

    Compare to 231103

    @painstorms
  • 170

    Monday 250113


    [ 수원 ]

    “Crossfit Total”

    Back Squat 1 RM
    Shoulder Press 1 RM
    Deadlift 1 RM

    TIME CAP : 40 MIN

    [ 압구정 ]

    "Ledesma 4/5"

    As many rounds as possible in 16 minutes :

    4 Handstand push up
    8 Toes to bar
    12 Medicine Ball Clean ( 20/14 )

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

    [ 잠실 ]

    AMRAP : 12 MIN

    5 Pull up
    10 Knee to Elbow
    15 Goblet Squat ( 24/16 )

    A : Knee to Chest, 무게 자유
    B : Band Pull up, Knee raise
    C : 상담

    @painstorms
  • 169

    Saturday 250111


    2025 BOX CHAMPION SHIP

    11:00 ~ 16:00

    대회 관계로 수업은 없습니다

    오셔서 선수들을 응원해주세요!!

    파이팅
  • 168

    Friday 250110


    [ 잠실 ]

    AMRAP : 15 MIN

    20m Unbroken Handstand Walk ( 10m x 2 )
    250/200 Row

    A : Handstand Walk
    B : 30 Handstand Shoulder Tap
    C : 40 Handstand Step
    D : 40 Half Wall Walk Shoulder Tap
    E : 50 Plank Shoulder Tap

    [ 수원 ]

    EMOM x 20

    Odd : 12/10 Row (Cal)
    Even : 12 Burpee

    A : 10/8 Row, 10 Burpee
    B : 8 Burpee
    C : 상담

    [ 압구정 ]

    For time of :

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

    Pull up
    Sit up
    Kettlebell Tater ( 24/16 )
    Box Jump ( 24/20 )

    TIME CAP : 20 MIN

    A : 무게 자유
    B : Step up
    C : 상담

    @painstorms
  • 167

    Thursday 250109


    [ 수원 ]

    AMRAP : 15 MIN

    5 Chest to bar
    5/5 Dumbbell Push Jerk ( 50/35 )
    25 Double under

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

    [ 압구정 ]

    As many rounds as possible in 15 minutes :

    3 Wall Walk
    10 Dumbbell Snatch ( 50/35 )
    30 Double under

    A : 무게 자유
    B : 5 Inchworm push up, x2 Single
    C : 상담

    Compare to 221117

    [ 잠실 ]

    3 Rounds for time of :

    7 Muscle up
    14 Thruster ( 95/65 )
    21 GHD Sit up

    TIME CAP : 12 MIN

    A : 7 Bar Muscle up or 10 Chest to bar, 30 Sit up
    B : 10 Pull up, ( 75/45 )
    C : 상담

    @painstorms
  • 166

    Wednesday 240108


    [ 압구정 ]

    3 Rounds for time of :

    1000/800 Row
    10 Bar Muscle up
    50 Squat

    TIME CAP : 25 MIN

    A : 20 Toes to bar
    B : 20 Knee raise
    C : 상담

    [ 잠실 ]

    "11.1"

    AMRAP : 10 MIN

    30 Double under
    15 Power Snatch ( 75/55 )

    A : ( 55/35 )
    B : Hang
    C : x2 Single under

    [ 수원 ]

    “Linda for team fixed”

    Team of 3

    AMRAP : 25 MIN

    10 - 20 - 30 - 40 - 50 ••

    Deadlift ( 245/145 )
    Bench Press ( 135/85 )
    Squat Clean ( 115/75 )

    Scale : 무게 자유, Push up, Front Squat
  • 165

    Tuesday 250107


    [ 잠실 ]

    Team of 2

    AMRAP : 20 MIN

    100 Handstand Push up
    100 Toes to bar
    100 Overhead Walking Lunge ( 45/35 )
    100 Plate Over the Burpee

    A : Mat Assist, ( 35/25 )
    B : Push up, Knee raise, ( 25/15 )
    C : 상담

    [ 수원 ]

    1.

    Power Snatch

    1 - 1 - 1 - 1 - 1

    2.

    “Randy”

    For time of :

    75 Power Snatch ( 75/55 )

    Time Cap : 7 MIN

    Scale : 무게 자유

    [ 압구정 ]

    "Grettell"

    10 Rounds for time of :

    3 Clean and Jerk ( 135/95 )
    3 Burpee over the barbell

    TIME CAP : 7 MIN
    
    A : ( 115/75 )
    B : 무게 자유
    C : 상담

    @painstorms
  • 164

    Monday 250106


    [ 수원 ]

    “Heidi“

    AMRAP : 23 MIN

    23 Squat
    23 Push up
    23 Kettlebell Swing ( 24/16 )
    23 Jumping Lunge
    23 Sit up
    23 Box Jump ( 24/20 )

    A : 무게 자유
    B : Step up
    C : 상담

    [ 압구정 ]

    As many rounds as possible in 18 minutes :

    10 Chest to bar
    10 Overhead Walking Lunge ( 45/35 )
    10 Push up
    10 Overhead Walking Lunge

    A : Pull up
    B : Band Assist
    C : 상담

    [ 잠실 ]

    "DY"

    3 Minutes of :

    500/400 Row
    Max reps Power Clean ( 135/95 )

    Rest 3 minutes

    3 Minutes of :

    500/400 Row
    Max Reps Front Squat

    Rest 3 minutes

    3 Minutes of :

    500/400 Row
    Max Reps Squat Clean

    A : ( 95/65 )
    B : 무게 자유
    C : 400/350, Hang

    @painstorms
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