258

Thursday 231123

[ 압구정 ]

As many rounds as possible in 18 minutes :

10 Burpee
15 Sit up
10 Knee to elbow
15 Back Extension

Scale : Knee raise

[ 잠실 ]

Team of 3

AMRAP : 24 MIN

40 DB Hang Power Clean ( 50x2/35x2 )
40 Toes to bar
40 DB Shoulder to Overhead
40 Toes to bar
40 DB Hang Power Clean and Jerk
40 Toes to bar

A : 무게 자유
B : Knee raise, 2 Burpee
C : 상담

# 교대시 팀원 전체 3 Burpee

[ 수원 ]

For time of :

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

Clean ( 155/105 )

Each rounds begin with 10 Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

257

Wednesday 231122

[ 잠실 ]

"16.4"

AMRAP : 13 MIN

55 Deadlift ( 225/155 )
55 Wall Ball Shot ( 20/14 )
55 Row ( Cal)
55 Hand stand push up

A : ( 155/105 ), Mat Assist
B : 무게 자유, Push up
C : 상담

[ 수원 ]

Team of 2

For time of :

1 : 5000m Row
2 : 400m Run

Scale : 상담

[ 압구정 ]

5 Rounds

2 Minutes of :

10 Front Squat ( 155/105 )
10 Deadlift
Row for max calories

Rest 2 Minutes

A : ( 135/85 )
B : 무게 자유
C : 상담

@painstorms

256

Tuesday 231121

[ 수원 ]

AMRAP : 15 MIN

5 Deadlift ( 185/125 )
10 Wall Ball Shot ( 20/14 )
15 Sit up

A : ( 135/95 ), 무게자유
B : ( 96/65 )
C : 상담

[ 압구정 ]

1.

Snatch

2 - 2 - 2 - 2 - 2

2.

16.3

As many reps as possible in 7 minutes :

10 Power Snatch ( 75/55 )
3 Bar Muscle up

A : 6 Pull up
B : 6 Jumping Pull up
C : 상담

[ 잠실 ]

1.

Snatch Balance

1 - 1 - 1 - 1 - 1

2.

For time of :

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

Chest to bar
Box Jump ( 30/24 )

A : Pull up, ( 24/20 )
B : Band Pull up, 높이 자유
C : Jumping Pull up

TIME CAP : 10 MIN

@painstorms

255

Monday 231120

[ 압구정 ]

"Barbara B"

5 Rounds for time of :

40 Double under
30 Sit up
20 Medicine Ball Clean ( 20/14 )
10 Handstand push up

Rest 2 minutes

A : 무게 자유, Mat Assist
B : x2 Single, Push up
C : 상담

[ 잠실 ]

For time of :

100 Jumping Jack
90 Squat
80 Sit up
70 Push up
60 Plank ( sec )
50 Walking Lunge
40 Dip
30 V-up
20 Burpee
10 Handstand Walk ( meter )

B : Band Assist, Knee Touch, No HSW
C : 상담

[ 수원 ]

“Sean”

10 Rounds for time of :

11 Chest to bar
22 Fornt Squat ( 75/55 )

Time Cap : 25 MIN

A : Pull up
B : Assist Pull up
C : 상담

# 스케일 무게 자유

254

Saturday 231118

[ 잠실 ]

AMRAP : 20 MIN

50 Wall Ball Shot ( 20/14 )
50 Double under
40 Box Jump ( 24/20 )
40 Toes to bar
30 Chest to bar
30 Burpee
20 Power Clean ( 135/95 )
20 Push Jerk
10 Power Snatch
10 Muscle Up

A : No Muscle up, Pull up, 무게 자유
B : 높이 자유, Knee raise, Band Assist
C : x2 Single under

AMRAP : 18 MIN

[ 수원 ]

AMRAP : 18 MIN

12 One leg Squat, Alternating
9 Toes to bar
6 Hang Power Clean ( 155/105 )

A : 무게자유
B : x2 Jumping Lunge, Knee raise
C : 상담

[ 압구정 ]

“Pat"

As many rounds as possible in 20 minutes :

15 Pull up
10 Front rack Walking Lunge ( 50/35 )
15 Push up
10 Front rack Walking Lunge

A : 무게 자유
B : Band Assist
C : 상담

@painstorms

253

Friday 231117

[ 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 : 무게자유, Step up over
C : 상담

[ 압구정 ]

Team of 2

For time of :

1000 Row
100 Wall Ball Shot ( 20/14 )
30 Hang Clean ( 155/105 )

1000 Row
100 Wall Ball Shot ( 20/14 )
30 Hang Clean ( 205/135 )

TIME CAP : 25 MIN

A : ( 135/95 ), ( 165/115 )
B : 무게 자유
C : 상담

[ 잠실 ]

4 Rounds for time of :

10 DB Snatch, Left ( 50/35 )
10 DB Overhead Lunge, L
10 DB Snatch, Right
10 DB Overhead Lunge, R
10 DB Power Clean, L
10 DB Front Squat, L
10 DB Power Clean, R
10 DB Front Squat, R

A : 무게 자유
B : Hang
C : 상담

@painstorms

252

Thursday 231116

[ 압구정 ]

As many rounds as possible in 20 minutes :

10 Burpee
10 Toes to bar
40 Double under

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

[ 잠실 ]

Team of 2

AMRAP : 18 MIN

50 Row ( Cal )
50 Handstand Push up
50 Row
50 Hang Power Snatch ( 75/55 )

A : 1 Mat Assist
B : 2 Mat Assist
C : Push up

[ 수원 ]

“Fran”

For time of :

21 - 15 - 9

Thruster ( 95/65 )
Pull up

A : ( 75/45 )
B : 무게 자유, Band Assist
C : 상담

251

Wednesday 231115

[ 잠실 ]

"21.3+"

For time of :

15 Front Squat ( 115/75 )
30 Toes to bar
15 Thruster

15 Front Squat
30 Chest to bar
15 Thruster

15 Front Squat
30 Bar Muscle up
15 Thruster

A : 무게 자유, All Toes to bar
B : All Knee raise
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

Team of 2

3 Rounds For time of :

1000 Row
200 Farmers Carry ( 50/35 )
40 Dumbbell Deadlift
200 Run

Time Cap : 30 MIN

A : 무게자유
B : 상담
C : 귀가

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Kettlebell Swing ( 32/24 )
10 Ring Dip
10 Box Jump ( 24/20 )

A : Bar Dip
B : Push up
C : Step up

@painstorms

250

Tuesday 231114

[ 수원 ]

"Andi"
​
For time of :
​
100 Hang Power Snatch ( 65/45 )
100 Push Press
100 Sumo Deadlift High Pull
100 Front Squat
​
A : 무게 자유
B : 75 Rep
C : 상담
​
TIME CAP : 18 MIN

[ 압구정 ]

As many rounds as possible in 15 minutes :

1 Snatch ( 155/105 )
6 Strict Pull up
18 Squat

2 Snatch
6 Strict Pull up
18 Squat

3 Snatch
.
.

A : Kipping
B : Band Assist
C : 상담

[ 잠실 ]

3 Rounds

1 Minutes of Kettlebell Swing ( 24/16 )
1 Minutes of Burpee
1 Minutes of One leg Squat, alternating
1 Minutes of Sit up
1 Minutes of DB Box Step up ( 24/20, 50/35 )

A : 무게 자유
B : Jumping Lunge
C : 상담

@painstorms

249

Monday 231113

[ 압구정 ]

1.

Hang Power Clean

3 - 3 - 3 - 3 - 3

2.

10 Rounds for time of :

10 Burpee
30 Second Plank hold

TIME CAP : 15 MIN

[ 잠실 ]

AMRAP : 20 MIN

1 Wall Walk
10 Pull up
10 Double under

2 Wall Walk
10 Pull up
20 Double under

3 Wall Walk
10 Pull up
30 Double under
.
.
.

A : Half Wall Walk
B : Inch Worm Push up, Band Pull up
C : Jumping Pull up, x2 Singe under

[ 수원 ]

1.

Split Jerk

1 - 1 - 1 - 1 - 1

2.

“Annie”

For time of :

50 - 40 - 30 - 20 - 10

Double under
Sit up

Time Cap : 10 MIN

Scale : x2 Singe or Half Double

248

Saturday 231111

[ 잠실 ]

"Grace"

For time of :

30 Clean and Jerk ( 135/95 )

A : ( 115/75 )
B : ( 95/55 )
C : 무게 자유

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

"CORA"

For time of :

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

Sit up
Box Jump ( 24/20 )
Toes to bar
Burpee

3 Handstand Push up ( after every round )

TIME CAP : 25 MIN

A : Knee raise, Mat Assist
B : Step up, No HSPU
C : 상담

@painstorm

247

Friday 231110

[ 수원 ]

11.2

AMRAP : 15 MIN

9 Deadlift ( 155/105 )
12 Hand Raise Push up
15 Box Jump ( 24/20 )

A : ( 115/75 )
B : 무게자유, Step up
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

5 LH Push Jerk ( 50/35 )
5 RH Push Jerk
10 Push up
15/12 Row ( Cal )

Scale : 무게 자유

[ 잠실 ]

5 Rounds for time of :

20 Wall Ball Shot ( 20/14 )
20 Box Jump ( 24/20 )
20 Sit up

Then,

10 Muscle up

TIME CAP : 13 MIN

A : No Muscle up
B : 무게 자유, 높이 자유
C : 상담

@painstorms

246

Thursday 231109

[ 압구정 ]

As many rounds as possible in 16 minutes :

8 Pull up
10 Deadlift ( 135/95 )
12 One Leg Squat, Alternating

A : Jumping Lunge
B : Band Assist
C : 상담

[ 잠실 ]

1.

Push Jerk

3 - 3 - 3 - 3 - 3

2.

AMRAP : 8 MIN

10 Push Jerk ( 95/65 )
10 Toes to bar

B : 무게 자유
C : Knee raise

[ 수원 ]

AMRAP : 20 MIN

200 Run
20 Sit up
20 Kettlebell Swing ( 24/16 )

Scale : 무게 자유

245

Wednesday 231108

[ 잠실 ]

For time of :

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

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

A : ( 95/65 )
B : 무게 자유
C : 상담

[ 수원 ]

Team of 2

For time of :

100 Wall Ball Shot ( 20/14 )
50 Toes to bar
30 Snatch ( 115/75 )
50 Pull up
30 Clean and Jerk
100 Wall Ball Shot

Time Cap : 18 MIN

A : ( 95/65 )
B : 무게자유, Knee raise, Assist Pull up
C : 상담

[ 압구정 ]

1.

Squat Clean and Jerk

1 - 1 - 1 - 1 - 1

2.

11.3

As many reps as possible in 5 minutes :

Squat Clean and Jerk ( 165/110 )

A : ( 135/95 )
B : 무게 자유
C : 상담

@painstorms

244

Tuesday 231107

[ 수원 ]

1.

Overhead Squat

1 - 1 - 1 - 1 - 1

2.

TABATA

Squat

[ 압구정 ]

For time of :

5 Rounds

20 Double Under
10 Box Jump ( 24/20 )

Then, 5 Rounds

20 Double Under
10 Burpee

Then, 5 Rounds

20 Double Under
10 Burpee Box Jump

A : x2 Single
B : Step up
C : 상담

[ 잠실 ]

Team of 2

AMRAP : 18 MIN

30 Row
30 Deficit Handstand Push up ( 45LB x 1)
30 Rig Dip
30 Push up

A : HSPU, Bar Dip
B : Mat Assist, Band Assist
C : 상담

@painstorms