416

Tuesday 240604

[ 잠실 ]

1.

Hang Snatch

2 - 2 - 2 - 2 - 2

2.

“Randy"

For time of :

75 Power Snatch ( 75/55 )

A : ( 55/35 )
B : 무게 자유
C : Hang

TIME CAP : 7 MIN

[ 수원 ]

“Daniel”

For time of :

50 Pull up
400 Run
21 Thruster ( 95/65 )
800 Run
21 Thruster
400 Run
50 Pull up

A : 무게자유
B : Assist Pull up
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

9 Toes to bar
6 Burpee
3 Clean and Jerk ( 165/115 )

A : ( 135/95 )
B : Knee raise
C : 상담

@painstorms

415

Monday 240603

[ 압구정 ]

"The Chief 4"

5 Rounds

Max Rounds in 3 minutes of :

3 Double Dumbbell Snatch ( 50/35 )
6 Push up
9 Squat

Rest 1 Minutes

Scale : 무게 자유

[ 잠실 ]

"Loredo"

6 Rounds for time of :

24 Squat
24 Push up
24 Walking Lunge
48 Double under

TIME CAP : 18 MIN

B : x2 Single under
C : 상담

[ 수원 ]

1.

Bench Press

5 - 5 - 5 - 5 - 5

2.

AMRAP : 15 MIN

20 Push up
50 Squat

414

Saturday 240601

[ 수원 ]

For time of :

21 - 15 - 9

Dumbbell Deadlift ( 50/35 )

42 - 30 - 18

Weighted Box Stpe up ( 24/20 )

Scale : 무게자유

[ 압구정 ]

"Riley"

For time of :

2000 Run
150 Burpee
2000 Run

A : 1600, 120, 1600
B : 1200, 100, 1200
C : 상담


[ 잠실 ]

"Squat Grace"

For time of :

30 Squat Clean and Jerk ( 185/125 )

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

TIME CAP : 7 MIN

@painstorms

413

Friday 240531

[잠실 ]

"Scotty"

AMRAP: 11 MIN

5 Deadlift ( 315/185 )
18 Wall Ball Shot ( 20/14 )
17 Burpee over the barbell

A : (200/100 ) 이상
B : ( 100/50 )이상, 무게 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

9 Toes to bar
12 Box Jump ( 24/20 )
#Step down from the box
15 Wall Ball Shot ( 20/14 )

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

[ 수원 ]

5 Rounds

2 Minutes of :

21 Burpee over the barbell
Max rep Snatch ( 75/55 )

Rest 2 minutes

A : 18 reps, ( 55/35 )
B : 15 reps, 무게자유
C : 상담

@painstorms

412

Thursday 240530

[ 압구정 ]

As many rounds as possible in 20 minutes :

15/12 Row ( Cal )
30 Double under
3 x [ 1 Wall Walk + 1 Wall facing HSPU ]

A : 3 Wall Walk
B : 15 DU or 60 SU, 6 Inchworm Push up
C : 상담

[ 잠실 ]

AMRAP : 18 MIN

300/250 Row
50 Sit up
70 Double under

B : x2 Single under
C : Team of 2

[ 수원 ]

2 Rounds for reps of :

3 minutes of Toes to bar
3 minutes of Back Extension
3 minutes of Row ( Cal )
-400 Run at the start of each interval.

A : Knee raise
B : 200 Run
C : 상담

411

Wednesday 240529

[ 수원 ]

For time of :

50 Wall Ball Shot ( 20/14 )
10 Turkish Get up ( 24/16 )

40 Wall Ball Shot
8 Turkish Get up

30 Wall Ball Shot
6 Turkish Get up

20 Wall Ball Shot
4 Turkish Get up

10 Wall Ball Shot
2 Turkish Get up

A : 둘 중 하나 무게자유
B : 둘 다 무게자유
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

6 Chest to bar
12 One Leg Squat, Alternating
1 Snatch ( 135/95 )

6 Chest to bar
12 One Leg Squat, Alternating
2 Snatch

6
12
3
.
.

A : 16 Jumping Lunge
B : Pull up
C : 상담

[ 잠실 ]

5 Rounds for time of :

7 Muscle up
14 Dumbbell Snatch ( 50/35 )
21 Goblet Squat

A : 14 Chest to bar or Pull up
B : Band Assist, 무게 자유
C : Jumping Pull up

TIME CAP : 15 MIN

@painstorms

410

Tuesday 240528

[ 잠실 ]

1.

Bench Press

1 - 1 - 1 - 1 - 1

2.

For time of :

50 Burpee

TIME CAP : 5 MIN

[ 압구정 ]

4 Rounds for time of :

400 Run
30 Sit up
15 Deadlift ( 155/105 )

A : ( 135/95 )
B : 무게 자유
C : 상담

[ 수원 ]

“Team Havana”

Team of 2

AMRAP : 25 MIN

150 Double under
50 Push up
15 Power Clean ( 185/125 )

A : ( 155/105 )
B : 무게자유, x2 Single under
C : 상담

@painstorms

409

Monday 240527

[ 압구정 ]

As many rounds as possible in 15 minutes :

2 Bar Muscle up
4 Burpee over the Dumbbell
8 Dumbbell Squat Snatch ( 50/35 )

A : 무게 자유
B : 4 Toes to bar
C : 4 Knee raise

[ 잠실 ]

AMRAP : 18 MIN

1 Snatch ( 135/95 )
10 Toes to bar
15 Squat

2 Snatch
10 Toes to bar
15 Squat

3 Snatch
10 Toes to bar
15 Squat
…

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

[ 수원 ]

AMRAP : 15 MIN

20 Walking Lunge
5 Pull up
20 Sit up
5 Pull up

Scale : Assist Pull up

408

Saturday 240525

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

As many rounds as possible in 20 minutes :

15/12 Row ( Cal )
5 Dumbbell Burpee Clean ( 50/35 )
10 Dumbbell Front Lunge

Scale : 무게 자유

[ 잠실 ]

5 Rounds for time of :

400 Run
20 Sit up
5 Burpee Muscle up

A : 8 Burpee Pull up
B : 8 Burpee Jumping Pull up
C : 상담

TIME CAP : 25 MIN

@painstorms

407

Friday 240524

[ 잠실 ]

10 Rounds for time of :

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

B : 무게 자유
C : 상담

Compare to 200106

TIME CAP : 20 MIN

[ 압구정 ]

"TK"

As many rounds as possible in 20 minutes :

8 Strict Pull up
8 Box Jump ( 30/24 )
12 Kettlebell Swing ( 32/24 )

A : Kipping, ( 24/20 )
B : Band Assist, Step up
C : 상담

[ 수원 ]

For time of :

20 Burpee
100 Double under
20 Left-arm DB Snatch ( 50/35 )
20 Right-arm DB Snatch
20 Burpee
50 Single-arm Overhead DB Lunge
20 Burpee
20 Left-arm DB Snatch
20 Right-arm DB Snatch
100 Double under
20 Burpee

A : 무게자유
B : x2 Single under
C : 상담

@painstorms

406

Thursday 240523

[ 압구정 ]

5 Rounds

1 Minutes of Push Jerk ( 115/75 )
1 Minutes of Wall Ball Shot ( 20/14 )
Rest 1 Minutes

A : ( 95/65 )
B : 무게 자유
C : 상담

[ 잠실 ]

Team of 2

For time of :

1500 Row
150 Box Jump Step Down ( 24/20 )
150 Handstand Push up

A : Mat Assist
B : 1000 Row, 100 Box Jump Step Down ( 높이 자유), Shoulder Press
C : 상담

TIME CAP : 20 MIN

[ 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

405

Wednesday 240522

[ 수원 ]

1.

Deadlift

3 - 3 - 3 - 3 - 3

2.

For time of :

21 - 15 - 9

Deadlfit ( 185/125 )
Box Jump ( 24/20 )

Time Cap : 6 MIN

A : 무게자유
B : Step up
C : 상담

[ 압구정 ]

10 Rounds for time of :

3 Bar Muscle up
10 Burpee
15 Sit up

TIME CAP : 20 MIN

A : 5 Chest to bar
B : 5 Pull up
C : 상담

[ 잠실 ]

5 Rounds for time of :

100 Double under
20 Toes to bar
10 Front Squat ( 185/125 )

A : ( 135/95 )
B : 무게 자유, Knee raise
C : x2 Single under

TIME CAP : 18 MIN

@painstorms

404

Tuesday 240521

[ 잠실 ]

10 Rounds for time of :

5 Power Clean ( 135/95 )
3 Burpee over the barbell
5 Shoulder to overhead
3 Burpee over the barbell

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

TIME CAP : 15 MIN

[ 압구정 ]

As many rounds as possible in 20 minutes :

200 Run
15 Squat
3 Clean ( 165/115 )

A : ( 135/95 )
B : 무게 자유
C : 상담

[ 수원 ]

AMRAP : 12 MIN

2 - 4 - 6 - 8 - 10 ••

Chest to bar
Squat Clean ( 115/75 )

A : Pull up, 무게자유
B : Band Assist
C : 상담

@painstorms

403

Monday 240520

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Dumbbell Snatch ( 50/35 )
10 Toes to bar
10 Box Jump ( 24/20 )

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

[ 잠실 ]

AMRAP : 18 MIN

3 - 6 - 9 - 12 • • •

Push up
Squat
Sit up

After every rounds 5 Pull up

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

[ 수원 ]

For time of :

9 Hand raise Push up
200 Run
15 Hand raise Push up
400 Run
21 Hand raise Push up
800 Run
21 Hand raise Push up
400 Run
15 Hand raise Push up
200 Run
9 Hand raise Push up

Scale : 상담

@painstorms

402

Saturday 240518

[ 수원 ]

For time of :

27 - 21 - 15 - 9

Single Dumbbell Thruster ( 50/35 )
Toes to bar

A : 무게자유
B : Knee raise
C : 상담

[ 압구정 ] [ 잠실 ]

압구정, 잠실점은 휴무입니다. 감사합니다.