158

Saturday 241228

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

Team of 2

3 Rounds for time of :

1000/800 Row
50 Burpee over the rower

Scale : 상담

Compare to 240330

[ 잠실 ]

Team of 2

For time of :

50 - 40 - 30 - 20 - 10

Row
Burpee
Toes to bar

B : Knee raise
C: 40 - 30 - 20 - 10

@painstorms

157

Friday 241227

[ 압구정 ]

As many rounds as possible in 18 minutes :

10 Dumbbell Snatch ( 50/35 )
10 Box Jump ( 24/20 )
10 Wall Ball Shot ( 24/14 )

A : 무게 자유
B : Step up
C : 상담

[ 잠실 ]

"Alexander"

5 Rounds for time of :

21 Back Squat ( 185/125 )
12 Power Clean

TIME CAP : 22 MIN

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

[ 수원 ]

AMRAP : 16 MIN

4 Power Clean ( 155/105 )
8 Push up
12 One Leg Squat, Alternating

A : ( 135/85 )
B : 무게 자유, Jumping Lunge
C : 상담

156

Thursday 241226

[ 잠실 ]

AMRAP : 15 MIN

2 Strict Pull up
10 Sit up
10 Back Extension

4 Strict Pull up
20 Sit up
20 Back Extension

6 Strict Pull up
30 Sit up
30 Back Extension
.
.

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

[ 수원 ]

Team Row

10000 Row

# 1km 씩 타고 교대

Scale : 7000 Row

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Clean and Jerk ( 135/95 )
10 Toes to bar
Rest 30 Second

A : 5 x [ 1 Knee raise + 1 T2B ]
B : Knee raise
C : 상담

@painstorms

155

Wednesday 241225

[ 수원/압구정 ]

휴무

[ 잠실 ]

Team of 3

For time of :

100 Deadlift ( 155/115 )
100 Hang Power Clean
100 Front Squat
100 Shoulder to Overhead
100 Thruster

# 무조건 정한 팀원 순서대로 진행합니다. 다른팀원과 교대 혹은 바벨 바닥에 1초이상 내려놓으면 운동진행하던 팀원만 5 Burpee후 다른팀원과 교대, 바벨 드랍 X 경고 두번시 바벨 무게 하향

A : (115/75) 이상
B : (75/55) 이상
C : 무게 자유

@painstorms

154

Tuesday 241224

[ 압구정 ]

"Heavy Artie"

As many rounds as possible in 20 minutes :

5 Pull up
10 Push up
15 Squat
5 Thruster ( 135/95 )

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 잠실 ]

“12 Days of Thankfulness"

For time of :

1. 250 Row
2 Muscle up
3 DB Thruster ( 50x2/35x2 )
4 Burpee Box Jump ( 24/20 )
5 Handstand Push up
6 Chest to bar
7 Kettlebell Swing ( 24/16 )
8 DB Snatch ( 50/35 )
9 Toes to bar
10 Walking Lunge with DB's
11 Ring dip
12 Man Maker

1, 21, 321, 4321, 54321,....121110987654321

A : C2B, Mat Assist, Pull up, Bar dip
B : Band Assist, 높이 자유, Push up, Jumping Pull up, Knee raise
C : 상담

# 스케일 무게 자유

[ 수원 ]

"12 Days of Painstorm"

For time of :

1 Snatch ( 135/95 )
2 Bar muscle up
3 Burpee over the barbell
4 Deadlift
5 Toes to bar
6 Box Jump ( 24/20 )
7 Shoulder to overhead
8 Wall ball shot ( 20/14 )
9 Kettlebell swing ( 24/16 )
10 Pull up
11 Thruster
12 Back squat

TIME CAP : 25 MIN

A : 무게 자유, BMU=OHS
B : Knee raise, Step up, Assist Pull up
C : 상담

153

Monday 241223

[ 잠실 ]

“21.1”

For time of :

1 Wall Walk
10 Double under
3 Wall Walk
30 Double under
6 Wall Walk
60 Double under
9 Wall Walk
90 Double under
15 Wall Walk
150 Double under
21 Wall Walk
210 Double under

TIME CAP : 15 MIN

A : Half Wall Walk
B : Inchworm Push up
C : x2 Single under

[ 수원 ]

AMRAP : 15 MIN

60 Double under
30 Sit up
30 Squat

Scale : x2 Single under

[ 압구정 ]

As many rounds as possible in 20 minutes :

30 Double Under
20 Sit up
10 Single Devil Press ( 50/35 )

A : 무게 자유
B : x2 Single
C : 상담

@painstorms

152

Saturday 241221

[ 수원 ]

3 Rounds for time of :

21 Row ( Cal )
15 Deadlift ( 185/125 )
9 Front Squat

A : ( 155/105 )
B : ( 115/85 )
C : 상담

[ 압구정 ]

Team of 2

2 Rounds for time of :

2000/1600 Row
100 Toes to bar

Scale : Knee raise

Compare to 240406

[ 잠실 ]

For time of :

40 Squat
8 Squat Snatch ( 185/125 )
30 Squat
6 Squat Snatch
20 Squat
4 Squat Snatch
10 Squat
2 Squat Snatch

TIME CAP : 15 MIN

A : ( 135/95 ) 이상
B : ( 75/55 ) 이상
C : 무게 자유, Power Snatch

@painstorms

151

Friday 241220

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Power Snatch ( 115/75 )
25 Squat

A : ( 95/65 )
B : 무게 자유
C : 상담

Compare to 190613

[ 잠실 ]

Team of 2

AMRAP : 20 MIN

10 Burpee Box Jump over ( 24/20 )
20/18 Row
10 Wall Ball Shot ( 20/14 )

10 Burpee Box Jump over ( 24/20 )
20/18 Row
20 Wall Ball Shot ( 20/14 )

"
"
30 Wall Ball Shot
.
.
.

A : 무게 자유
B : 높이 자유
C : 상담

[ 수원 ]

For time of :

5 - 10 - 15 - 20 - 15 - 10 - 5
Chest to bar

10 - 20 - 30 - 40 - 30 - 20 - 10
Sit up

*5 Inch Worm Push up, after each round

A : Pull up
B : Assist Pull up
C : 상담

150

Thursday 241219

[ 잠실 ]

AMRAP : 16 MIN

40 Second L Sit Hold
40 Second Front Rack Hold ( 155/105 )
40 Second Squat Hold
40 Second Deadlift Hold

A : Tuck Sit Hold, ( 115/75 )
B : 무게 자유
C : 상담

[ 수원 ]

“Jack“

AMRAP : 20 MIN

10 Push Press ( 115/75 )
10 Kettlebell Swing ( 24/16 )
10 Box Jump ( 24/20 )

A : 무게 자유
B : Step up
C : 상담

[ 압구정 ]

Team of 2

I go, You go

As many rounds as possible in 16 minutes :

4 Burpee Box Jump over ( 24/20 )
3 Toes to bar
2 Chest to bar
1 Bar Muscle up

A : 3 T2B, 2 Pull up, 1 C2B
B : Step over, 3 Knee raise , 2 Pull up
C : 4 Knee raise

@painstorms

149

Wednesday 241218

[ 수원 ]

1.

Power Clean

3 - 3 - 3 - 3 - 3

2.

“Black and Blue“

5 Round for time of :

10 Power Clean ( 135/95 )
10 Burpee

Time Cap : 10 MIN

Scale : 무게 자유

[ 압구정 ]

As many rounds as possible in 15 minutes :

15 Wall Ball Shot ( 20/14 )
10 Push up
1 Clean ( 205/135 )

15 Wall Ball Shot
10 Push up
2 Clean

15
10
3
.
.

A : ( 175/115 )
B : 무게 자유
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

2 Deficit Handstand Push up ( 45LBx2 )
8 Kettlebell Swing ( 24/16 )
12 Box Jump ( 24/20 )

4 Deficit Handstand Push up
8 Kettlebell Swing
12 Box Jump

6 Deficit Handstand Push up
.
.

A : 45LBx1, HSPU
B : Mat Assist, 무게 자유
C : Push up, 높이자유

@painstorms

148

Tuesday 241217

[ 압구정 ]

"Micheal"

3 Rounds for time of :

1000/800 Row
50 Back Extension
50 Sit up

Scale : 상담

[ 잠실 ]

1.

Shoulder Press

5 - 5 - 5 - 5 - 5

2.

For time of :

100 Burpee

TIME CAP : 7 MIN

[ 수원 ]

AMRAP : 16 MIN

I go, You go

8 Dumbbell Snatch to Lunge ( 50/35 )
8 Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

147

Monday 2412116

[ 잠실 ]

“Beirut"

For time of :

Buy in : 135 Squat

Then, 4Rounds

8 Bar Muscle up
20 Power Clean ( 115/75 )
20 Front Squat

Buy out : 102 Sit up

A : ( 95/65 ), 12 C2B or 12 Pull up
B : ( 75/55 ), 10 Band Pull up
C : 무게 자유, 10 Jumping Pull up, 갯수 상담

[ 수원 ]

AMRAP : 15 MIN

15 Medicine Ball Clean ( 20/14 )
15 Back Extension
30 Double under

A : 무게 자유
B : x2 Single under
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

7 Dumbbell Hang Squat Clean ( 50/35 )
5 Burpee
3 Strict Handstand push up

A : Mat Assist, Kipping
B : 7 DHSC, 7 Burpee, No HSPU
C : 상담

@painstorms

146

Saturday 241214

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

Team vs Team

4 Rounds

1 : 1000 Row
2 : Bench Press ( 135/75 )

A : ( 115/55 )
B : ( 95/35 )
C : 무게 자유

[ 잠실 ]

"Grettel"

10 Rounds for time of :

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

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

@painstorms

145

Friday 241213

[ 압구정 ]

For time of :

1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

Squat Clean ( 135/95 )

Each rounds begin with 10 Toes to bar

TIME CAP : 20 MIN

A : 무게 자유
B : Knee raise
C : 상담

Compare to 220811

[ 잠실 ]

AMRAP : 15 MIN

24 Push up
12 One Leg Squat, alternating
6 Wall Walk
3 Muscle up

A : Box Pistol, Band BMU or C2Bx2
B : 24 Jumping Lunge, Half Wall Walk, Pull upx2
C : 상담

[ 수원 ]

Team of 2

For time of :

300 Wall Ball Shot ( 20/14 )

*Every 2 mintues, Perform 5 Burpee

A : 무게 자유
B : 200 Reps
C : 상담

144

Thursday 241212

[ 잠실 ]

"Rock paper scissors"

Team of 3

For time of :

6000 Row
480 Sit up
240 Burpee

B : 360 Sit up ( 30rep ), 180 Burpee ( 30rep )
C : 4800 Row( 400m ), 240 Sit up ( 20rep ), 120 Burpee ( 10rep )

# 가위 바위 보 해서 1등부터 3등까지 순서대로
500 Row / 40 Sit up / 20 Burpee 중 하고 싶은거 골라하고 모두 끝내면 다시 가위 바위보 12번 반복해서 채우기

[ 수원 ]

Team of 2

For time of :

120 Sit up
120/80 Row ( Cal )

80 Toes to bar
80/60 Row

60 Toes to bar
60/40 Row

Scale : Knee raise

[ 압구정 ]

New York minutes

For time of :

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

Power Snatch ( 95/65 )
Burpee over the barbell

TIME CAP : 23 MIN

A : ( 75/55 )
B : ( 55/35 )
C : 상담

Compare to 231006

@painstorms