279

Tuesday 231219

[ 압구정 ]

As many rounds as possible in 15 minutes :

30 Double under
10 Single Devil Press ( 50/35 )
5 Strict Handstand push up

A : 무게 자유, Kipping, Mat Assist
B : x2 Single, No HSPU
C : 상담

[ 잠실 ]

2 Rounds for time of :

20 Hang Power Snatch ( 135/95 )
20 Overhead Squat
20 Hang Power Clean
20 Front Squat

A : ( 75/45 )이상
B : 무게 자유
C : 상담

# 바벨 내려 놓으면 20 Sit up

[ 수원 ]

AMRAP : 15 MIN

5 Pull up
7 Burpee over the barbell
9 Sumo Deadlift High Pull ( 75/55 )

A : 무게 자유
B : Band Pull up
C : 상담

278

Monday 231218

[ 잠실 ]

AMRAP : 14 MIN

10 Push up
10 Toes to bar
10 Box Jump ( 24/20 )

Scale : Knee raise, 높이 자유

[ 수원 ]

3 rounds for time of :

50 Double under
10 Power Clean ( 115/75 )

50 Double under
10 Front Squat

Rest 2 minutes between round.

A : 무게 자유
B : x2 Single under
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

1 Rounds Cindy
1 Deadlift ( 225/155 )

1 Rounds Cindy
2 Deadlift

.
.
.

A : ( 185/125 )
B : 무게 자유
C : 상담

@painstorms

277

Friday 231215

[ 수원 ]

For time of :

5000 Row

Scale : 귀가

#페인스톰 송년회로 저녁 6:45 클래스가 마지막 수업입니다.
저녁 8~10시 까지는 오픈짐입니다. 감사합니다.

[ 압구정 ]

송년회

18:00 ~ 22:00

운동은 잠실로 ㄱㄱ

[ 잠실 ]

"Painstorm XXI"

For time of :

30 Burpee
30 Deadlift ( DB 50/35 )
30 Burpee
30 Clean
30 Burpee
30 Single Arm Strict Press ( Alternating )
30 Burpee
30 Push Press
30 Burpee
30 Push Jerk
30 Burpee
30 Dumbbell Swing
30 Burpee
30 Sumo Deadlift High Pull
30 Burpee
30 Snatch ( L Hand )
30 Burpee
30 Snatch ( R Hand )
30 Burpee
30 Man Maker

Scale : 무게 자유

TIME CAP : HOUR

# 잠실로 오전 첫타임 차타고 오시는 분들은 오전 7시에 주차타워가 열리니 참고해주세요

@painstorms

276

Thursday 231214

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Strcit Pull up
10 One Leg Squat, Alternating
1 Snatch ( 155/105 )

5 Strcit Pull up
10 One Leg Squat, Alternating
2 Snatch
.
.
.

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

[ 잠실 ]

Team of 2

For time of :

5000/4000 Row

# 20번씩 당기고 교대

Scale : 귀가

[ 수원 ]

12.3

AMRAP : 18 MIN

15 Box Jump ( 24/20 )
12 Push Press ( 115/75 )
9 Toes to bar

A : 무게 자유
B : Step up, Knee raise
C : 상담

275

Wednesday 231213

[ 잠실 ]

5 Rounds for time of :

20 Pull up
30 Sit up
40 Back Extension
50 Double under

A : Band Pull up
B : Jumping Pull up, x2 Single under
C : 상담

[ 수원 ]

AMRAP : 14 MIN

40 Double under
20 Dumbbell Snatch ( 50/35 )

A : 무게자유
B : x2 Single under
C : 상담

[ 압구정 ]

"Van Aalten"

Team of 2

As many reps as possible in 20 minutes :

2000 Row / Partner Hand Stand Hold
150 Wall Ball Shot / Partner Hand Stand Hold
Max reps Toes to bar

A : 무게 자유
B : Plank Hold, Knee raise
C : Straight Arm Plank Hold

@painstorms

274

Tuesday 231212

[ 수원 ]

“Angie”

100 Pull up
100 Push up
100 Sit up
100 Squat

Time Cap : 25 MIN

A : Band Assist
B : 75 Rep
C : 상담

[ 압구정 ]

1.

Deadlift

3 - 3 - 3 - 3 - 3

2.

As many reps as possible in 6 minutes :

3 - 6 - 9 - 12 - 15 - - -

Deadlift ( 225/145 )
Burpee over the barbell

A : ( 185/125 )
B : 무게 자유
C : 상담

[ 잠실 ]

1.

Front Squat

1 - 1 - 1 - 1 - 1

2.

Team of 2

AMRAP : 10 MIN

Thruster ( 95/65 )

A : ( 75/55 )
B : ( 55/35 )
C : 상담

@painstorms

273

Monday 231211

[ 압구정 ]

"Nasty Girls 3/4"

As many rounds as possible in 15 minutes :

30 Squat
4 Muscle up
10 DB Hang Power Clean ( 50/35 )

A : Bar Muscle up
B : 8 Toes to bar
C : 8 Knee raise

[ 잠실 ]

3 Rounds

1 Minute of Squat
1 Minute of Alternating Reverse Lunge
1 Minute of Alternating V up
1 Minute of Burpee
Rest 1 Minute

Scale : 상담

[ 수원 ]

Team of 2

I go, You go

AMRAP : 20 MIN

3 Deadlift ( 135/95 )
3 Squat Clean
3 Burpee over the barbell

Scale : 무게 자유

272

Saturday 231209

[ 잠실 ]

Team of 2

For time of :

100 Row
100 Kettlebell Swing ( 24/16 )
100 Team Ball Shot ( 20/14, 10ft )
100 Row

Scale : 상담

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

As many rounds as possible in 20 minutes :

15/12 Row ( Cal )
12 Dumbbell Overhead Lunge ( 50/35 )
9 Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

@painstorms

271

Friday 231208

[ 수원 ]

EMOM x 20

Odd : 15/12 Row ( Cal )
Even : 12 Wall Ball Shot ( 20/14 )

A : ( 12/10 )
B : ( 10/8 ), 10 Wall Ball Shot, 무게자유
C : 상담

[ 압구정 ]

3 Rounds of

4 minutes :

30 Wall Ball Shot ( 20/14 )
15 Burpee over the barbell
Max reps Snatch ( 135/95 )

Rest 4 Minutes

A : ( 115/75 )
B : ( 14/8 ), ( 95/55 )
C : 상담

[ 잠실 ]

3 Rounds For time of :

40 Toes to bar
30 Box Jump ( 24/20 )
20 Hang Power Clean ( 95/65 )
10 Thruster

A : ( 75/55 )
B : Knee raise, 높이 자유, 무게 자유
C : 상담

TIME CAP : 18 MIN

@painstorms

270

Thursday 231207

[ 압구정 ]

As many rounds as possible in 16 minutes :

8 Strict Pull up
8 Kettlebell Swing ( 24/16 )
12 Box Jump ( 24/20 )

A : Kipping
B : Step up
C : 상담

[ 잠실 ]

For time of :

40 Weighted Lunge ( 75/55 )
40 Sit up
40 Back Extension

40 Front Rack Lunge
40 Sit up
40 Back Extension

40 Overhead Lunge
40 Sit up
40 Back Extension

A : 무게 자유
B : All Weighted Lunge
C : 상담

[ 수원 ]

AMRAP : 20 MIN

5 Toes to bar
15 Overhead Squat ( 95/65 )
75 Double under

10 Toes to bar
15 Overhead Squat
75 Double under

15 Toes to bar
15 Overhead Squat
75 Double under

.
.

A : 무게자유
B : Knee raise, x2 Single under
C : 상담

269

Wednesday 231206

[ 잠실 ]

1.

Snatch

1 - 1 - 1 - 1 - 1

2.

For time of :

30 Burpee over the barbell
30 Snatch ( 95/65 )

B : 무게 자유
C : 상담

TIME CAP : 5 MIN

[ 수원 ]

1.

Bench Press

3 - 3 - 3 - 3 - 3

2.

AMRAP : 10 MIN

15 Push up
15 Box Jump ( 24/20 )

Scale : Step up

[ 압구정 ]

Team of 2

As many reps as possible in 20 minutes :

100/80 Row ( Cal )
30 Clean and Jerk ( 135/95 )

100/80 Row
20 Clean and Jerk ( 185/125 )

100/80 Row
Max reps Clean and Jerk ( 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

268

Tuesday 231205

[ 수원 ]

Team of 2

AMRAP : 20 MIN

40 Synchronized Burpee over the barbell
30 Snatch ( 95/65 )

30 Synchronized Burpee over the barbell
30 Snatch ( 115/75 )

20 Synchronized Burpee over the barbell
30 Snatch ( 135/85 )

10 Synchronized Burpee over the barbell
00 Snatch ( 155/95 )

Scale : 무게자유

[ 압구정 ]

"Loredo"

6 Rounds for time of :

24 Squat
24 Push up
24 Walking Lunge
48 Double under

TIME CAP : 24 MIN

A : 24 Double under
B : 96 Single under
C : 상담

[ 잠실 ]

Team of 2

For time of :

A : 250 Row ( m )
B : 1000 Double under

A : 750 Double under
B : 500 Double under
C : 상담

# 로우 다 타면 교대 목표 줄넘기 갯수를 둘이서 합쳐 채우면 끝

TIME CAP : 20 MIN

@painstorms

267

Monday 231204

[ 압구정 ]

10 Rounds for time of :

3 Bar Muscle up
10 Burpee
15 Sit up

TIME CAP : 20 MIN

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

[ 잠실 ]

AMRAP : 18 MIN

5 Bar Muscle up
10 Handstand Push up
15 Medicine Ball Clean ( 20/14 )

A : Chest to bar or Pull up, Mat Assist
B : Band Assist, Push up
C : 상담

#스케일 무게 자유

[ 수원 ]

AMRAP : 15 MIN

5 Pull up
10 One Leg Squat, Alternating
15 Sit up

A : Jumping Lunge
B : Assist Pull up
C : 상담

266

Saturday 231202

[ 잠실 ]

Team of 2

For time of :

30 Clean and Jerk ( 225/155 )

A : ( 155/105 )이상
B : 40Rep, ( 105/55 )이상
C : 무게 자유

[ 수원 ]

AMRAP : 18 MIN

10 Hang Power Snatch ( 95/65 )
10 Push up
10 Toes to bar

A : 무게자유
B : Knee raise
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

10 Dumbbell Hang Squat Clean ( 50/35 )
10 Burpee

Scale : 무게 자유

@painstorms

265

Friday 231201

[ 수원 ]

“Morrison”

For time of :

50 - 40 - 30 - 20 - 10

Wall Ball Shot ( 20/14 )
Box Jump ( 24/20 )
Kettlebell Swing ( 24/16 )

TIME CAP : 40 MIN

A : 무게자유
B : Step up
C : 상담

[ 압구정 ]

"Cameron"

For time of :

50 Walking Lunge
25 Chest to bar
50 Box Jump ( 24/20 )
25 Triple Under
50 Back Extension
25 Ring Dip
50 Toes to bar
25 Wall Ball Shot "2 - fer - 1s" ( 20/14 )
50 Sit up
2 Pegboard Climb

TIME CAP : 25 MIN

A : No Climb, Bar Dip
B : Pull up, Step up, Push up, Knee raise, x2 Double or x4 Single
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

1 Burpee over the barbell
2 Toes to bar
3 Deadlift ( 115/75 )

2 Burpee over the barbell
4 Toes to bar
6 Deadlift

3 Burpee over the barbell
6 Toes to bar
9 Deadlift
.
.

A : ( 75/55 )
B : Knee raise, 무게 자유
C : 상담

@painstorms