401

Friday 240517

[ 잠실 ]

AMRAP : 15 MIN

15 Toes to bar
10 Hang Squat Snatch ( 75/55 )
5 Burpee over the Barbell

A : 무게 자유
B : Knee raise
C : Hang Power Snatch

[ 수원 ]

Team of 2

AMRAP : 14 MIN

Max Row ( Cal )
-Non working partner holds a plank

Scale : 귀가

[ 압구정 ]

As many rounds as possible in 18 minutes :

6 Toes to bar
12 Push up
18 Squat
1 Snatch ( 135/95 )

6 Toes to bar
12 Push up
18 Squat
2 Snatch

6
12
18
3
.
.

A : ( 115/75 )
B : 무게 자유, Knee raise
C : 상담

@painstorms

400

Thursday 240516

[ 수원 ]

10 Rounds for time of :

4 Deadlift ( 155/105 )
3 Hang Power Snatch
2 Overhead Squat

A : ( 135/85 )
B : 12R, 무게자유
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

12 One Leg Squat, Alternating
8 Kettlebell Swing ( 32/24 )
6 Chest to bar

A : 무게 자유
B : 16 Jumping Lunge, Pull up
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

200 Run
50ft Handstand Walk

A : 5 Chest Wall Walk
B : 7 Half Wall Walk
C : 10 Inchworm Push up

@painstorms

399

Wednesday 240515

[ 압구정, 잠실 ]

Barbell Team of 3

For time of :

100 Deadlift ( 165/105 )
80 Hang Power Clean
60 Front Squat
40 Thruster
20 Shoulder to Overhead

On the minute 5 Burpee

A : 5 Burpee
B : 4 Burpee
C : 3 Burpee

TIME CAP : 30 MIN

[ 수원 ]

수원점은 휴무입니다. 감사합니다.

398

Tuesday 240514

[ 잠실 ]

AMRAP : 14 MIN

10 Chest to bar
20 Sit up
30 Double under

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

[ 수원 ]

"Murph"

For time of :

1600 Run Then,

10 Rounds

10 Pull up
20 Push up
30 Squat

Then , 1600 Run

A : 1200 Run, 8, 16, 24
B : 800 Run, 6, 12, 18
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

200 Run
21 Sit up
15 Wall Ball Shot ( 20/14 )

Scale : 무게 자유

@painstorms

397

Monday 240513

[ 수원 ]

7 Rounds for time of :

7 Sumo Deadlift High Pull ( 95/65 )
7 Push Press
7 Box Jump Over ( 30/24 )

A : 무게자유
B : Step up over ( 24/20 )
C : 상담

[ 압구정 ]

1.

Clean

1 - 1 - 1 - 1 - 1

2.

2013 Regional Event 3

As many reps as possible in 7 minutes :

Burpee Muscle up

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

[ 잠실 ]

AMRAP : 12 MIN

8 Dumbbell Snatch, R Arm ( 50/35 )
8 Dumbbell Overhead Lunge
8 Dumbbell Snatch, L Arm
8 Dumbbell Overhead Lunge
40 Crossover

A : 무게 자유
B : x2 Single under
C : 상담

@painstorms

396

Saturday 240511

[ 압구정 ]

As many rounds as possible in 16 minutes :

12 Box Jump ( 24/20 )
6 Dumbbell Burpee ( 50/35 )
6 Dumbbell Hang Power Clean
6 Dumbbell Front rack Lunge

A : 무게 자유
B : Step up
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

50/40 Row
40 Chest to bar
30 Thruster ( 95/65 )
20 Bar Muscle up

A : All Pull up, ( 75/45 )
B : Band Pull up, 무게 자유
C : 상담

[ 수원 ]

수원점은 두 번째, 네 번째 토요일은 휴무입니다.
감사합니다.

395

Friday 240510

[ 잠실 ]

5 Rounds for time of :

8 Deadlift ( 135/95 )
6 Hang Power Clean
4 Front Squat
2 Push Jerk
400 Run

A : ( 95/65 )
B : 무게 자유
C : 상담

TIME CAP : 18 MIN

[ 수원 ]

For time of :

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

Deadlift ( 225/145 )

Each rounds begin with 200 run

A : ( 185/125 )
B : 무게 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

15/12 Row ( Cal )
40 Double under
2 Strict Handstand push up

15/12 Row ( Cal )
40 Double under
4 Strict Handstand push up

15/12
40
6
.
.

A : Kipping
B : x2 Single or 1/2 Double, Push up
C : 상담

@painstorms

394

Thursday 240509

[ 수원 ]

3 Rounds for time of :

30 One Leg Squat, Alternating
15 Push Jerk ( 95/65 )

A : 무게자유
B : Jumping Lunge
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

200 Run
5 Front Squat ( 185/125 )
5 Bar Muscle up

A : ( 155/105 ), x2 Chest to bar
B : 무게 자유, x2 Pull up
C : 상담

[ 잠실 ]

Team of 2

3 Rounds for time of :

50 Wall Ball Shot ( 20/14 )
50 Lateral Burpee Box Jump over ( 24/20 )

A : 무게 자유
B : 높이 자유
C : 상담

TIME CAP : 20 MIN

@painstorms

393

Wednesday 240508

[ 압구정 ]

1.

Deadlift

3 - 3 - 3 - 3 - 3

2.

7 Rounds

Burpee over the barbell

90 SEC ON
30 SEC OFF

[ 잠실 ]

AMRAP : 12 MIN

1 - 2 - 3 - 4 - 5 - 6 • • •

Kettlebell Swing ( 32/24 )
Knee to Elbow

B : ( 24/16 ), Toes to bar
C : 무게 자유, Knee raise

[ 수원 ]

Team of 2

2 Rounds for time of :

1000 Row
75 Burpee over the rower
75 Toes to bar


Time Cap : 25 MIN

Scale : Knee raise

392

Tuesday 240507

[ 잠실 ]

10 Rounds for time of :

10 Sit up
10 Push up
10 Squat
30 Double under

Scale : x2 Single under

TIME CAP : 18 MIN

[ 수원 ]

1.

Clean

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

[ 압구정 ]

"DG 1.5"

As many rounds as possible in 15 minutes :

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

A : 무게 자유
B : Knee raise
C : 상담

Compare to 230417

@painstorms

391

Saturday 240504

[ 수원 ]

For time of :

80 DB Box Step up ( 24/20 ), ( 50/35 )

*Perform 20 Double under at the start of each minute

A : 무게자유
B : Single under
C : 상담

[ 압구정 ]

"Murph"

For time of :

1600 Run Then,

10 Rounds

10 Pull up
20 Push up
30 Squat

Then , 1600 Run

A : 1200 Run, 8, 16, 24
B : 800 Run, 6, 12, 18
C : 상담

Compare to 230605

[ 잠실 ]

Team of 2

AMRAP : 15 MIN

1 Squat Snatch ( 175/115 )
150m Run

Scale : 무게 자유

@painstorms

390

Friday 240503

[ 압구정 ]

"Dork"

6 Rounds for time of :

60 Double under
30 Kettlebell Swing ( 24/16 )
15 Burpee

TIME CAP : 30 MIN

A : 무게 자유
B : x2 Single or 1/2 Double
C : 상담

Compare to 230825

[ 잠실 ]

AMRAP : 18 MIN

1 Clean ( 185/125 )
6 Burpee over the bar
15 Squat

2 Clean
6 Burpee over the bar
15 Squat

3 Clean
6 Burpee over the bar
15 Squat
…

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

[ 수원 ]

AMRAP : 10 MIN

10 Thruster ( 115/85 )
10 Power Snatch

A : ( 96/65 )
B : 무게 자유
C : 상담

389

Thursday 240502

[ 잠실 ]

EMOM x 15

1 : 15 Toes to bar
2 : 15 Push Press ( 95/65 )
3 : 15/12 Row

A : 10 T2B, 12 PP( 75/45 ), 12/9 Row
B : 10 Knee raise, 10 PP( 무게 자유 ), 10/7 Row
C : 상담

[ 수원 ]

For 15 minutes :

Toes to bar + Max Burpee

For the ladder pattern.

1 T2B + Max Burpee
2 T2B + Max Burpee
.
.
15 T2B + Max Burpee

Score is total number of burpees.

Scale : Knee raise

[ 압구정 ]

As many rounds as possible in 16 minutes :

16 Dumbbell Front Rack Lunge ( 50/35 )
4 Toes to bar
3 Chest to bar
2 Bar Muscle up
1 Clean  ( 205/135 )

A : ( 165/115 )
B : 5 Tose to bar 5 Pull up
C : 5 Knee raise 5 Pull up

@painstorms

388

Wednesday 240501

전 지점 12:00 / 14:00 단축수업으로 진행합니다!

[ 수원 ]

Team of 2

AMRAP : 24 MIN

24 Kettlebell Swing ( 24/16 )
24 Wall Ball Shot ( 20/14 )
400 Run with MB

A : 둘 중 하나 무게 자유
B : 둘 다 무게 자유
C : 상담

[ 압구정 ]

Team of 2

5 Rounds for time of :

50/40 Row ( Cal )
40 Wall Ball Shot ( 20/14 )
30 W up

Scale : 무게 자유

[ 잠실 ]

"Manion"

7 Rounds for time of :

400 Run
29 Back Squat ( 135/95 )

A : ( 115/75 )
B : ( 75/45 )
C : 무게 자유

@painstorms

387

Tuesday 240430

[ 압구정 ]

4 Rounds for time of :

400 Run
21 Box Jump ( 24/20 )
9 Devil Press ( 50/35 )

A : 무게 자유
B : Step up
C : 상담

[ 잠실 ]

1.

Back Squat

2 - 2 - 2 - 2 - 2

2.

For time of :

100 Walking Lunge
50 Sit up
25 Burpee

Scale : 60/30/15

TIME CAP : 7 MIN

[ 수원 ]

6 Rounds for time of :

9 Hang Power Clean ( 155/105 )
6 Bar Muscle up

A : ( 135/85 ), 12 Chest to bar
B : 무게 자유, All Pull up
C : 상담