113

Wednesday 241106

[ 수원 ]

Every 6 minutes for 5 sets, complete:


800 Run

Scale : 400 Run

날씨가 쌀쌀하니 겉옷 준비해주세요!

[ 압구정 ]

Team of 2

I go, you go

As many rounds as possible in 16 minutes :

6 Wall Ball Shot ( 20/14 )
5 Hang Power Clean ( 115/75 )
4 Burpee over the barbell

A : ( 95/65 )
B : 무게 자유
C : 상담

[ 잠실 ]

For time of :

21 Chest to bar
6 Wall Walk
18 Chest to bar
5 Wall Walk
15 Chest to bar
4 Wall Walk
12 Chest to bar
3 Wall Walk
9 Chest to bar
2 Wall Walk
6 Chest to bar
1 Wall Walk
3 Chest to bar

A : Pull up, Half Wall Walk
B : Band Pull up, Inchworm Push up
C : Jumping Pull up

@painstorms

112

Tuesday 241105

[ 압구정 ]

As many rounds as possible in 15 minutes :

3 Muscle up
15 Sit up
30 Double under

A : 3 BMU / 6 C2B
B : 6 Pull up, 30 Single under
C : 상담

[ 잠실 ]

EMOM x 16

1 : Box Jump ( 30/24 )
2 : Sit up
3 : Triple under
4 : Rest

A : ( 24/20 ), Double under
B : 높이 자유
C : 상담

[ 수원 ]

3 Rounds for time of :

10 Deadlift ( 155/105 )
10 Burpee over the barbell

then,

3 Rounds for time of :

10 Front Squat
10 Burpee over the barbell

A : ( 135/85 )
B : 무게 자유
C : 상담

111

Monday 241104

[ 잠실 ]

"The Chief"

Max rounds in 3 minute of :

3 Power Clean ( 135/95 )
6 Push up
9 Squat

Rest 1 minute

Repeat for a total of 5 cycles

A : ( 115/75 )
B : ( 75/45 )
C : 상담

[ 수원 ]

4 Rounds for reps :

1:00 Kettlebell Swing ( 24/16 )
1:00 Double under
1:00 Pull up
1:00 Rest

A : 무게 자유
B : Single under, Assist Pull up
C : 상담

[ 압구정 ]

1. 

Thruster 

3 - 3 - 3 - 3 - 3 

Compare to 200113

2. 

For time of : 

40 Thruster ( 95/65 ) 
40 Burpee over the barbell

TIME CAP : 7 MIN

Scale : 무게 자유

@painstorms

110

Saturday 241102

[ 수원 ]

3 Rounds for time of :

60 Double under
30 Wall Ball Shot ( 20/14 )
30 Weighted Box Step up ( 24/20 )

A : 무게 자유
B : x2 Single under
C : 상담

[ 압구정 ]

"Capoot"
 
For time of :
 
100 Push up
800 Run
 
75 Push up
1200 Run
 
50 Push up
1600 Run
 
25 Push up
2000 Run

A : 80, 60, 40, 20
B : 60, 45, 30, 15
C : 상담

Compare to 150807

[ 잠실 ]

For time of :

20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2

Toes to bar

Each rounds begin with 20 Walking Lunge

TIME CAP : 15 MIN

B : Knee raise
C : 상담

@painstorms

109

Friday 241101

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Chest to bar
5/5 Dumbbell Push Jerk ( 50/35 )
15 Squat

A : Pull up
B : Band Assist
C : 상담

[ 잠실 ]

2 Rounds for time of :

36 Double under
12 Thruster ( 115/75 )
36 Double under
12 Power Snatch
36 Double under
12 Push Jerk
36 Double under
12 Hang Squat Clean
36 Double under
12 Overhead Squat

TIME CAP : 18 MIN

A : ( 95/65 )
B : 무게 자유
C : x2 Single under

[ 수원 ]

3 Rounds for time of :

15 Push Press ( 135/95 )
15 Toes to bar

A : ( 115/75 )
B : 20 PP, 무게 자유, 20 Knee raise
C : 상담

108

Thursday 241031

[ 잠실 ]

4 Rounds for time of :

400 Run
15 Burpee Box Jump over (24/20)

B : 높이 자유
C : 상담

TIME CAP : 20 MIN

[ 수원 ]

Team Row

For time of :

5000 Row

#번갈아 가면서 20번씩 당기기!

[ 압구정 ]

Team of 2

As many rounds as possible in 20 minutes :

80/60 Row ( Cal )
40 Hang Power Snatch ( 95/65 )

60/45 Row
40 Power Snatch

40/30 Row
30 Overhead Squat ( 115/75 )

20/10 Row
30 Hang Squat Snatch

Then, Max reps Squat Snatch ( 135/95 )

A : ( 75/55 ), ( 95/65 ), ( 115/75 )
B : 무게 자유
C : 상담

@painstorms

107

Wednesday 241030

[ 수원 ]

"The Chief"

Max rounds in 3 minute of :

3 Power Clean ( 135/95 )
6 Push up
9 Squat

Rest 1 minute

Repeat for a total of 5 cycles

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

4 Wall Walk
8 Kettlebell Swing ( 24/16 )
12 Box Jump ( 24/20 )

A : 무게 자유
B : 6 Inchworm push up, Step up
C : 상담

[ 잠실 ]

AMRAP : 14 MIN

2 Gymnastic Complex
( Pull up - Chest to bar - Bar Muscle up )
1 Clean Complex ( 205/145 )
( Hang Clean - Front Squat - Squat Clean )

A : 2 P/C/C, ( 155/105 )이상
B : 10 Pull up or 10 Band Assist, 무게 자유
C : 상담

@painstorms

106

Tuesday 241029

[ 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 240507
#덤벨 1개

[ 잠실 ]

1.

Snatch Balance

1 - 1 - 1 - 1 - 1

2.

For time of :

1000 Row

C : 귀가

[ 수원 ]

“Helen”

3 Rounds for time of :

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

A : 무게 자유
B : Band Assist
C : 상담

105

Monday 241028

[ 잠실 ]

7 Rounds for time of :

10 Medicine Ball Clean ( 20/14 )
10 Ring Dip
10 Kettlebell Swing (24/16 )
30 Double under

TIME CAP : 16 MIN

A : 무게 자유, Bar Dip
B : Band Assist
C : x2 Single under

[ 수원 ]

1.

Hang Squat Snatch

1 - 1 - 1 - 1 - 1

2.

For time of :

21 - 15 - 9

Hang Power Snatch ( 95/65 )
Overhead Squat

Time Cap : 8 MIN

Scale : 무게 자유

[ 압구정 ]

1.

Power Clean

1 - 1 - 1 - 1 - 1

Compare to 230508

2.

10 Rounds for time of :

10 Power Clean ( 95/65 )
10 Push up

TIME CAP : 10 MIN

Scale : 무게 자유

@painstorms

104

Saturday 241026

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

As many rounds as possible in 20 minutes :

200 Run
15 Wall Ball Shot ( 20/14 )
7 Hang Power Clean ( 135/95 )

A : 둘 중 하나 무게 자유
B : 둘 다 자유
C : 상담

[ 잠실 ]

AMRAP : 18 MIN

5 Wall Ball Shot ( 20/14 )
3 Handstand Push up
1 Snatch ( 185/125 )

A : ( 135/95 )이상, Mat Assist
B : 무게 자유,Push up, ( 95/55 )이상
C : 상담

@painstorms

103

Friday 241025

[ 압구정 ]

As many rounds as possible in 18 minutes :

10 Burpee
15 Sit up
5 Bar Muscle up
15 Back Extension

A : 10 Toes to bar
B : 10 Knee raise
C : 상담

[ 잠실 ]

5 Rounds for time of :

200 Run
20m Handstand Walk

A : 10m Handstand Walk
B : 50m Bear Crawl
C : 25m Bear Crawl

TIME CAP : 15 MIN

[ 수원 ]

AMRAP : 20 MIN

200 Run
30 Double under
3 Deadlfit ( 315/205 )

A : ( 255/165 )
B : x2 Single under, 6 Deadlift ( 185/125 )
C : 무게 자유

102

Thursday 241024

[ 잠실 ]

AMRAP : 15 MIN

5 Strict Pull up
10 Burpee
10 Sumo Deadlift High Pull ( 95/65 )
10 Burpee

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

[ 수원 ]

For time of :

40 Wall Ball Shot ( 20/14 )
40 Box Jump ( 24/20 )

30 Wall Ball Shot
30 Box Jump

20 Wall Ball Shot
20 Box Jump

10 Wall Ball Shot
10 Box Jump

A : 무게 자유
B : Step up
C : 상담

[ 압구정 ]

AMRAP : 5 MIN

5 Dumbbell Snatch ( 50/35 )
25 Double under

Rest 2 minutes

AMRAP : 5 MIN

5 Dumbbell Overhead Squat
25 Double under

Rest 2 minutes

AMRAP : 5 MIN

5 Dumbbell Squat Snatch
25 Double under

A : 무게 자유
B : 40 Single under
C : 상담

@painstorms

101

Wednesday 241023

[ 수원 ]

Team of 2

For time of :

1000 Row
60 Pull up

1000 Row
40 Chest to bar

1000 Row
20 Bar Muscle up

A : 20 Chest to bar
B : All Pull up
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

6 Strict Pull up
8 Kettlebell Swing ( 24/16 )
12 Goblet Squat

A : Band Assist
B : 무게 자유
C : 상담

[ 잠실 ]

Team of 2

50 Row ( cal )
50 Shoulder Press ( 75/55 )

50 Row
50 Push Press ( 135/95 )

50 Row
50 Push Jerk ( 185/125 )

A : ( 45/35 ), ( 95/65 ), ( 135/95 )
B : 무게 자유
C : 상담

@painstorms

100

Tuesday 241022

[ 압구정 ]

Team of 2

As many rounds as possible in 20 minutes :

80/60 Row ( Cal )
40 Clean and Jerk ( 135/95 )

60/45 Row
30 Clean and Jerk ( 185/125 )

40/30 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

[ 잠실 ]

2 Rounds for time of :

100 Double under
20 DB Snatch, alternating ( 50/35 )
100 Double under
20 DB Box Step up ( 24/20 )
100 Double under
20 DB Snatch
100 Double under
20 DB Lunge

TIME CAP : 14 MIN

A : 무게 자유
B : 50 Double under
C : Single under

[ 수원 ]

7 Rounds for time of :

7 Hang Clean ( 115/75 )
7 Front Squat
7 Shoulder to Overhead
7 Burpee over the barbell

A : ( 95/65 )
B : 무게 자유
C : 상담

99

Monday 241021

[ 잠실 ]

EMOM x 15 MIN

5 Toes to bar
10 Push up
15 Squat

B : Knee raise
C : 상담

[ 수원 ]

AMRAP : 18 MIN

6 Toes to bar
6 Clap Push up
12 Sit up
12 Jumping Lunge

A : No Clap
B : Knee raise
C : No Jump


[ 압구정 ]

1.

Front Squat

3 - 3 - 3 - 3 - 3

Compare to 240129

2.

For time of :

21 - 15 - 9

Toes to bar
Burpee bar touch

TIME CAP : 5 MIN

Scale : Knee raise

@painstorms