18

Thursday 250306

[ 압구정 ]

As many rounds as possible in 17 minutes :

6 Inchworm Push up
8 Russian Kettlebell Swing ( 24/16 )
12 Box Step up ( 24/20 )

Scale : 무게 자유

[ 잠실 ]

Team of 2

For time of :

1500/1300 Row

Then,

8 Rounds

A : 30 Double under
B : 20 V-up

Then,

1500/1300 Row

# 번 갈아 가며 20번씩 당기기

Scale : 50 Single under, Knee Touch

[ 수원 ]

AMRAP : 15 MIN

10 Power Snatch ( 95/65 )
10 Overhead Squat
15 Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

17

Wednesday 250305

[ 잠실 ]

AMRAP : 12 MIN

1 Squat Clean ( 135/95 )
1 Hang Squat Clean
1 Thruster

A : ( 95/65 ) 이상
B : 무게 자유
C : Power Clean / Front Squat / Thruster

[ 수원 ]

Max rounds in 3 minute of :

3 Squat Clean ( 115/75 )
6 Push up

Rest 1 minute

Repeat for a total of 5 cycles

Scale : 무게 자유

[ 압구정 ]

For time of :

1000/800 Row
30 Snatch ( 135/95 )

TIME CAP : 9 MIN

A : ( 115/75 )
B : 무게 자유
C : 상담

Compare to 210814

@painstorms

16

Tuesday 250304

[ 수원 ]

6 Rounds for time of

50 Double under
5 Bar Muscle up

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

[ 압구정 ]

As many rounds as possible in 15 minutes :

15 Toes to bar
30 Squat
60 Double under

A : Knee raise
B : x2 Single
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

5 Chest to bar
10 Push up
15 Sit up
20 Squat

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

@painstorms

15

Monday 250303

- Open Gym -

[ 수원 ]

14:00 ~ 16:00

[ 압구정 ]

12:00 ~ 15:00

잠실점은 휴무입니다.
이용에 착오 없으시길 바랍니다. 감사합니다.

14

Friday 250228

[ 압구정, 수원 ]

25.1

[ 잠실 ]

5 Rounds for time of :

50 Double under
200 Run

Scale : 100 Single under

13

Thursday 250227

[ 잠실 ]

Team vs Team

3 Rounds

1 : 600/500 Row
2 : Toes to bar / Snatch( 75/55 ) / Burpee over the barbell

Scale : Knee raise, 무게 자유

[ 수원 ]

AMRAP : 18 MIN

15 Kettlebell Swing ( 24/16 )
18 Squat
21 Sit up

Scale : 무게 자유

[ 압구정 ]

Team of 2

For time of :

2000/1600 Row
100 Burpee over the rower
2000/1600 Row

Scale : 상담

@painstorms

12

Wednesday 250226

[ 수원 ]

Team of 2

3 Rounds for time of :

1000/800 Row
50 Burpee over the rower

Scale : 귀가

[ 압구정 ]

As many rounds as possible in 15 minutes :

15 Squat
5 Strict Pull up
3 Clean and Jerk ( 165/115 )

A : ( 135/95 )
B : 무게 자유
C : 상담

[ 잠실 ]

“19.3”

For time of :

70 Dumbbell Overhead Walking Lunge ( 50/35 )
50 DB Box Step up ( 24/20 )
50 Strict Handstand Push up
60m Handstand Walk

TIME CAP : 10 MIN

A : 무게 자유, HSPU
B : Mat Assist
C : Push up

@painstorms

11

Tuesday 250225

[ 압구정 ]

As many rounds as possible in 18 minutes :

30 Double under
20 Sit up
3 x [ 1 Wall Walk + 1 Wall facing HSPU ]

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

Compare to 240925

[ 잠실 ]

AMRAP : 15 MIN

5 Strict Pull up
10 Kettlebell Swing ( 24/16 )
15 Box Jump ( 24/20 )

Scale : Band Assist, 무게 자유, 높이 자유

[ 수원 ]

21.3

For time of :

15 Front Squat ( 95/65 )
30 Toes to bar
15 Thruster

Rest 1 minute

15 Front Squat
30 Chest to bar
15 Thruster

Rest 1 minute

15 Front Squat
30 Bar Muscle up
15 Thruster

Time Cap : 15 MIN

A : ( 65/45 ), Knee raise, Pull up, C2B
B : 무게 자유, Knee raise, Band Assist, Pull up
C : 상담

10

Monday 250224

[ 잠실 ]

"19.1"

AMRAP : 15 MIN

19 Wall Ball Shot ( 20/14 )
19 Row ( cal )

A : 무게 자유
B : 14/10 Row
C : Team

[ 수원 ]

Clean Complex

1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

[ 압구정 ]

As many rounds as possible in 16 minutes :

4 Bar Muscle up
5/5 Dumbbell Hang Snatch ( 50/35 )
6 Burpee over the Dumbbell

A : 6 Toes to bar
B : 6 Knee raise
C : 상담

@painstorms

9

Saturday 250222

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

Team of 2

"Cindy with DT"

For time of :

100 Pull up
100 Deadlift ( 135/95 )

150 Push up
100 Hang Power Clean ( 115/75 )

200 Squat
100 Push Jerk ( 95/65 )

A : ( 115/75 ), ( 95/65 ), ( 75/55 )
B : 무게 자유
C : 상담

[ 잠실 ]

Team of 2

AMRAP : 15 MIN

80/64 Row
40 Clean ( 135/95 )

40/32 Row
20 Clean ( 185/125 )

20/16 Row
Max reps Clean ( 225/145 )

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

@painstorms

8

Friday 250221

[ 압구정 ]

“The Ghost"

6 Rounds

1 Minutes of Row ( Cal )
1 Minutes of Burpee
1 Minutes of Double under
Rest 1 Minutes

Scale : Single under

Compare to 240703

[ 잠실 ]

"Barbara A"

5 Rounds for time of :

10 Muscle ups
20 Push ups
30 Sit ups
40 Squats

Rest 2 MIN

TIME CAP : 30 MIN

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

[ 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 : ( 115/75 )
B : 무게 자유
C : 상담

7

Thursday 250220

[ 잠실 ]

AMRAP : 15 MIN

10 DB Snatch, alternating ( 50/35 )
10 DB Overhead Reverse Lunge, R arm
30 Double under
10 DB Snatch, alternating
10 DB Overhead Reverse Lunge, L arm
30 Double under

A : 무게 자유
B : x2 Single under
C : 상담

[ 수원 ]

"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 : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

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

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

Compare to 240429

@painstorms

6

Wednesday 250219

[ 수원 ]

Team of 2

I Go, You Go

AMRAP : 24 MIN

6 Toes to bar
12 Wall Ball Shot ( 20/14 )
24 Double under

A : Knee raise, 무게 자유
B : x2 Single
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Kettlebell Swing ( 24/16 )
10 Kettlebell Reverse Lunge
10 Box Jump ( 24/20 )

A : 무게 자유
B : Step up
C : 상담

[ 잠실 ]

Team of 2

For time of :

50 Row ( cal )
50 Team Single under
50 Team Ball Shot ( 20/14 )
50 Team MB W-Up
50 Team Ball Shot
50 Team Single under
50 Row

B : 무게 자유
C : 상담

@painstorms

5

Tuesday 250218

[ 압구정 ]

Team of 2

As many rounds as possible in 15 minutes :

10 Synchronized Burpee over the barbell
10 Squat Clean ( 165/115 )

A : ( 135/95 )
B : ( 115/75 )
C : ( 95/65 )
D : 무게 자유

[ 잠실 ]

1.

Snatch

1 - 1 - 1 - 1 - 1

2.

AMRAP : 8 MIN

1 - 2 - 3 - 4 - 5 - 6 • • •
Snatch ( 185/125 )
2 - 4 - 6 -8 - 10 - 12 • • •
Burpee

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

[ 수원 ]

17.1

For time of :

10 Dumbbell Snatch ( 50/35 )
15 Burpee Box Jump over ( 24/20 )

20 Dumbbell Snatch
15 Burpee Box Jump over

30 Dumbbell Snatch
15 Burpee Box Jump over

40 Dumbbell Snatch
15 Burpee Box Jump over

50 Dumbbell Snatch
15 Burpee Box Jump over

Time Cap : 20 MIN

A : ( 35/25 )
B : 무게 자유, Step up over
C : 상담

4

Monday 250217

[ 잠실 ]

AMRAP : 15 MIN

3 - 6 - 9 - 12 - 15 - 18 • • •

Toes to bar
Back Squat ( 95/65 )
Handstand Push up

B : Mat Assist, ( 75/55 )
C : Knee raise, 무게 자유, Push up

[ 수원 ]

AMRAP : 15 MIN

20 Jumping Lunge
5 Pull up
20 Sit up
5 Pull up

Scale : Assist Pull up

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Strict Pull up
5 Strict Handstand push up
5 Devil Press ( 50/35 )

A : Band Assist, Mat Assist
B : Push up
C : 상담

Compare to 220825

@painstorms