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

3

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

2

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

1

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