128

Saturday 241123

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

"Hammer"

5 Rounds for time of :

5 Power Clean ( 135/95 )
10 Front Squat
5 Push Jerk
20 Pull up
Rest 90 Second

A : 무게 자유
B : 15 Pull up
C : 10 Pull up

Compare to 220526

[ 잠실 ]

Team of 2

AMRAP : 20 MIN

80/60 Row ( Cal)
40 Burpee over the Barbell
20 Clean and Jerk ( 135/95 )

60/40 Row
30 Burpee over the Barbell
15 Clean and Jerk (185/125 )

40/20 Row
20 Burpee over the Barbell
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

127

Friday 241122

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Deadlift ( 135/95 )
10 Box Jump ( 24/20 )
10 Handstand push up

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

Compare to 240405

[ 잠실 ]

For time of :

15 Back Squat ( Body Weight )
200 Run
40 Back Extension
40 Walking Lunge
400 Row
40 Walking Lunge
40 Back Extension
200 Run
15 Back Squat

A : ( 80~90% )
B : ( 60~80% )
C : 상담

[ 수원 ]

For time of :

21 Chest to bar
6 Squat Clean ( 205/135 )

18 Chest to bar
5 Squat Clean

15 Chest to bar
4 Squat Clean

12 Chest to bar
3 Squat Clean

9 Chest to bar
2 Squat Clean

6 Chest to bar
1 Squat Clean

3 Chest to bar

A : Pull up, ( 185/115 )
B : Assist Pull up, 무게 자유, 10-8-6-4-2-1
C : 상담

126

Thursday 241121

[ 잠실 ]

10 Rounds for time of :

10 Pull up
15 Wall Ball Shot ( 20/14 )
20 Sit up

TIME CAP : 18 MIN

A : 무게 자유
B : Band Assist
C : 상담

[ 수원 ]

3 Rounds for time of :

70 Sit up
70 Double under
400 Run

A : x2 Single under
B : 40 Sit up
C : 상담

겉 옷 챙겨오세요!

[ 압구정 ]

As many rounds as possible in 18 minutes :

15 Squat
10 Toes to bar
5 Hang Power Snatch ( 115/75 )

A : ( 95/65 )
B : Knee raise
C : 상담

@painstorms

125

Wednesday 241120

[ 수원 ]

AMRAP : 18 MIN

3 - 6 - 9 - 12 - 15 ••

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

A : 무게 자유
B : Knee raise
C : 상담

[ 압구정 ]

Team of 2

For time of :

5000/4000 Row

#번 갈아 가며 20번씩 당기기

Compare to 210722

[ 잠실 ]

1.

Push Press

2 - 2 - 2 - 2 - 2

2.

"JT"

For time of :

21 - 15 - 9

Handstand Push up
Ring Dip
Push up

TIME CAP : 10 MIN

A : Mat Assist, Bar Dip
B : Band Assist
C : Push Press

@painstorms

124

Tuesday 241119

[ 압구정 ]

For time of :

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

Strict Pull up

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

Clean and Jerk ( 115/75 )

TIME CAP : 15 MIN

A : ( 95/65 )
B : 무게 자유
C : 상담

[ 잠실 ]

Team of 2

For time of :

40 - 30 - 20 - 10

Synchronized burpee over the barbell
Deadlift ( 225/155 )

A : ( 135/95 ) 이상
B : 무게 자유
C : 상담

[ 수원 ]

“Team CHAD1000X”

Team of 2

For time of :

1000 Weighted Step up ( 20”, 45/25 )

Time Cap : 50 MIN

A : 무게 자유
B : 700 Reps
C : 귀가

123

Monday 241118

[ 잠실 ]

“Gladiators"

For time of :

21 Thruster ( 95/65 )
42 Toes to Bar
126 Double under
15 Thruster
30 Toes to Bar
90 Double under
9 Thruster
18 Toes to Bar
54 Double under

TIME CAP : 16 MIN

A : ( 75/45 )
B : 무게 자유, Knee raise, 2/1 Double under
C : x2 Single under

[ 수원 ]

1.

Back Squat

5 - 5 - 5 - 5 - 5

2.

For time of :

500 Row

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Plate Snatch ( 45/35 )
10 Overhead Lunge
5 Burpee Plate Jump

Scale : 무게 자유

@painstorms

122

Saturday 241116

[ 수원 ]

AMRAP : 14 MIN

40 Double under
10 DB Hang Clean and Jerk, RH ( 50/35 )
10 DB Hang Clean and Jerk, LH
10 Burpee

A : 무게 자유
B : x2 Single under
C : 상담

[ 압구정 ]

For time of :

100 - 90 - 80 - 70 - 60 - 50 - 40 - 30 - 20 - 10

Double under

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

Bar Muscle up

TIME CAP : 24 MIN

A : x2 Single, x2 T2B
B : x2 Knee raise
C : 상담

Compare to 230916

[ 잠실 ]

"Queen Kong"

3 Rounds for time of :

1 Deadlift ( 365/265 )
2 Ring Muscle up
3 Squat Clean ( 185/125 )
4 Handstand Push up

A : ( 225/155 ), Bar Muscle up, ( 135/95 ), Mat Assist
B : 3 Deadlift ( 135/95 ), 5 C2B or Pull up
7 Squat Clean ( 75/55 ), 9 Push Up
C : 5 Band Assist, 7 Front Squat

@painstorms

121

Friday 241115

[ 압구정 ]

As many rounds as possible in 20 minutes :

200 Run
10 Burpee Box Jump ( 24/20 )
10 Handstand Push up

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

[ 잠실 ]

2 Rounds for time of :

50 DB Sumo Deadlift ( 50/35 )
40 DB Hang Clean
30 DB Shoulder to overhead
20 DB Goblet Squat
10 Burpre over the DB
5 DB Devil Press

TIME CAP : 15 MIN

Scale : 무게 자유

[ 수원 ]

AMRAP : 15 MIN

15 Sumo Deadlift High Pull ( 75/55 )
15 Toes to bar
15 Wall Ball Shot ( 20/14 )

A : 둘 중 하나 무게 자유
B : 둘 다 무게 자유, Knee raise
C : 상담

120

Thursday 241114

[ 잠실 ]

1.

Bench Press

5 - 5 - 5 - 5 - 5

2.

AMRAP : 10 MIN

10 Clap Push up
10 Unbroken Double under
10 Clap Push up
20 Unbroken Double under
10 Clap Push up
30 Unbroken Double under
.
.
.

A : Push up
B : Double under
B : x2 Single under

[ 수원 ]

3 Rounds for time of :

30 Shoulder Press ( 75/55 )
30 Back Lunge

Scale : 무게 자유

[ 압구정 ]

3 Rounds

2 Minutes of :

50 Squat
Max reps Snatch ( 135/95 )

Rest 2 minutes

2 Minutes of :

40 Sit up
Max resp Overhead Squat

Rest 2 minutes

A : 무게 자유
B : 40 Squat, 30 Sit up
C : 상담

@painstorms

119

Wednesday 241113

[ 수원 ]

“Team Small”

Team of 2

3 Rounds for time of :

1000 Row
50 Burpee
50 Box Jump ( 24/20 )
800 Run

A : Step up
B : 2R
C : 귀가

[ 압구정 ]

For time of :

1000/800 Row
30 Burpee
30 Pull up

750/600 Row
20 Burpee
20 Chest to bar

500/400 Row
10 Burpee
10 Bar Muscle up

TIME CAP : 20 MIN

A : All Chest to bar
B : All Pull up
C : 상담

[ 잠실 ]

Team of 2

AMRAP : 20 MIN

20 Snatch ( 115/75 )
20 Bar Muscle up
20 Snatch
20 Burpee over the barbell

A : ( 95/65 ), Toes to bar
B : 무게 자유, Knee raise
C : 상담

@painstorms

118

Tuesday 241112

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Thruster ( 45/35 )
10 Push up
10 Box Jump ( 24/20 )

A : ( 35/15 )
B : Step up
C : 상담

[ 잠실 ]

5 Rounds for time of :

10 Box Jump ( 24/20 )
20 One Leg Squat,alternating
30 Sit up

TIME CAP : 15 MIN

A : Box Pistol
B : Jumping Lunge, 높이 자유
C : 상담

[ 수원 ]

For time of :

120 Double under
60 Back Extension
30 Power Clean ( 155/105 )
60 Back Extension
120 Double under

A : 무게 자유
B : x2 Single under
C : 상담

117

Monday 241111

[ 잠실 ]

"The Kidminator"

For time of :

400 Run
1 Clean ( 225/145 )
30 Handstand Push up
1 Clean
30 Wall Ball Shot ( 20/14 )
1 Clean
100 Double under
1 Clean
30 Pull up
1 Clean
30 Kettlebell Swing ( 30/24 )
1 Clean
400 Run

A : ( 185/105 ), Mat, ( 24/16 )
B : 무게 자유, Push up, x2 Double under, Band Assist
C : 상담

TIME CAP : 22 MIN

[ 수원 ]

“TABATA SE”

Pull up
Push up
Sit up
Squat

A : Band Assist
B : Box Assist
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

6 Toes to bar
5 Dumbbell Burpee Clean ( 50/35 )
4 Dumbbell Push Jerk

A : 무게 자유
B : Knee raise
C : 상담

@painstorms

116

Saturday 241109

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

"Helen 5"

5 Rounds for time of :

400 Run
21 Kettlebell Swing ( 24/16 )
12 Pull up

A : 무게 자유
B : Band Assist
C : 상담

Compare to 230408

[ 잠실 ]

"Reverse Jerry"

For time of :

2000 Row
1600 Run
2000 Row

C : 귀가

@painstorms

115

Friday 241108

[ 압구정 ]

AMRAP : 5 MIN

10 Back Lunge ( 115/75 )
25 Double under

Rest 5 minutes

AMRAP : 5 MIN

10 Front Lunge ( 95/65 )
25 Double under

Rest 5 minutes

AMRAP : 5 MIN

10 Overhead Lunge ( 75/55 )
25 Double under

A : ( 95/65 ), ( 75/55 ), ( 45/35 )
B : ( 75/55 ), ( 55/35 ), ( 35/15 )
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

30 Handstand Push up
30 Front Squat ( 95/65 )
30 Toes to bar
30 Push Jerk

A : Mat Assist, ( 75/55 )
B : Push up, 무게 자유
C : 상담

[ 수원 ]

For time of :

24 - 21 - 18 - 15 - 12 - 9 - 6 - 3

Power Clean ( 95/65 )
Sit up
Back Extension

A : ( 75/45 )
B : 무게 자유
C : 상담

114

Thursday 241007

[ 잠실 ]

Team of 2

2 Rounds for time of :

120 Wall Ball Shot ( 20/14 )
60/50 Row ( cal )
30 Burpee over the Row

Scale : 무게 자유

[ 수원 ]

"DG 1.5"

AMRAP : 15 MIN

8 Toes to bar
8 Dumbbell Thruster ( 50/35 )
12 Dumbbell Lunge

A : 무게 자유
B : Knee raise
C : 상담

[ 압구정 ]

2 Rounds for time of :

50 Toes to bar
50 Handstand push up
50 Dumbbell Snatch ( 50/35 )

TIME CAP : 18 MIN

A : Mat Assist
B : Knee raise
C : 상담

@painstorms