207

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

206

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

205

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

204

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

203

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

202

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

201

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

200

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

199

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

198

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

197

Saturday 250215

[ 수원 ]

For time of :

40 - 30 - 20 - 10

Wall Ball Shot ( 20/14 )
Box Jump Over ( 24/20 )
Push up

A : 무게 자유
B : Step up over
C : 상담

[ 압구정 ]

6 Rounds

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

Scale : 무게 자유

Compare to 230721

[ 잠실 ]

4 Rounds for time of :

400 Run
30 Squat
20 Sit up
10 Kettlebell Swing ( 32/24 )

A : ( 24/16 )
B : 무게 자유
C : 상담

@painstorms

196

Friday 250214

[ 압구정 ]

As many rounds as possible in 17 minutes :

5 Bar Muscle up
10 Burpre
50 Double under

A : 10 Toes to bar
B : 10 Knee raise, x2 Single
C : 상담

[ 잠실 ]

AMRAP : 4 MIN

Burpee Box Jump over ( 24/20 )

AMRAP : 4 MIN

Burpee Pull up

AMRAP : 2 MIN

Burpee

Scale : 높이 자유, Box Jumping Pull up

[ 수원 ]

AMRAP : 12 MIN

5 Turkish Get up ( 24/16 )
10 Kettlebell Swing
15 Goblet Squat

Scale : 무게 자유

195

Thursday 240213

[ 잠실 ]

AMRAP : 14 MIN

60 Row ( Cal )
50 Toes to bar
40 Wall Ball Shot ( 20/14 )
30 Snatch ( 95/65 )
20 Bar Muscle up

A : ( 75/55 ), Chest to bar or Pull up
B : 무게 자유, Knee raise, Band Assist
C : 상담

[ 수원 ]

AMRAP : 20 MIN

30 Double under
20 Sit up
1 Bar Muscle up

30 Double under
20 Sit up
2 Bar Muslce up

30 Double under
20 Sit up
3 Bar Muscle up
•
•
•

A : x2 Toes to bar
B : x2 Single under, x2 Knee raise
C : 상담

[ 압구정 ]

Team of 2

As many rounds as possible in 20 minutes :

80/60 Row ( Cal )
50 Clean ( 135/95 )

60/45 Row
40 Clean ( 185/125 )

40/30 Row
Max reps Clean ( 225/145 )

A : ( 115/75 ), ( 135/95 ), ( 185/125 )
B : ( 95/65 ), ( 115/75 ), ( 135/95 )
C : ( 75/55 ), ( 95/65 ), ( 115/75 )
D : 상담

@painstorms

194

Wednesday 250212

[ 수원 ]

Team of 2

AMRAP : 30 MIN

40 Dumbbell Clean and Jerk ( 50/35 )
40 Dumbbell Step Back Lunge
40 Row ( Cal )

Scale : 무게 자유

[ 압구정 ]

As many rounds as possible in 16 minutes :

12 One Leg Squat, Alternating
8 Kettlebell Swing ( 32/24 )
6 Chest to bar

A : 무게 자유
B : 16 Jumping Lunge, Pull up
C : 상담

Compare to 240516

[ 잠실 ]

1.

Turkish Get up

1 - 1 - 1 - 1 - 1

2.

For time of :

21 - 15 - 9

Triple under
Sit up

TIME CAP : 8 MIN

A : x3 Double under
B : x5 Single under
C : 상담

@painstorms

193

Tuesday 250211

[ 압구정 ]

1.

Snatch

1 - 1 - 1 - 1 - 1

Compare to 240722

2.

18.0

For time of :

21 - 15 - 9

Dumbbell Snatch ( 50/35 )
Burpee over the dumbbell

TIME CAP : 6 MIN

Scale : 무게 자유

[ 잠실 ]

I go you go

AMRAP : 20 MIN

10/9 Row
5 Thruster ( 75/55 )
3 Burpee over the barbell

# 4라운드 할때마다 무게 남자는 20파운드 여자는 10파운드 업

A : 무게 자유( 남자 10파운드 여자 5파운드 업 )
B : 무게 고정
C : 상담

[ 수원 ]

17.3

0~8mins

3 rounds of :

6 chest-to-bar pull-ups
6 squat snatches, ( 95/65 ).

3 rounds of :

7 chest-to-bar pull-ups
5 squat snatches, ( 135/95 )

0~12mins(+ 4mins)

3 rounds of :

8 chest-to-bar pull-ups
4 squat snatches, ( 185/135 )

0~16mins(+ 4mins)

3 rounds of :

9 chest-to-bar pull-ups
3 squat snatches, ( 225/155 )

0~20mins(+ 4mins)

3 rounds of:

10 chest-to-bar pull-ups
2 squat snatches, ( 245/175 )

0~24mins(+ 4mins)

3 rounds of :

11 chest-to-bar pull-ups
1 squat snatch ( 265/185 )

A : Pull up, ( 75/55 ), ( 95/65 ), ( 135/95 ), ( 155/105 )
B : Band Pull up, ( 45/35 ), ( 75/55 ), ( 95/65 ), ( 115/75 )
C : 상담