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  • 361

    Friday 240329


    [ 수원 ]

    For time of :

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

    Power Snatch ( 95/65 )

    Each rounds begin with 10 Toes to bar

    A : 무게 자유
    B : Knee raise
    C : 상담

    [ 압구정 ]

    As many rounds as possible in 15 minutes :

    3 Snatch ( 115/75 )
    6 Overhead Squat
    9 Pull up

    A : 무게 자유
    B : Band Assist
    C : 상담

    [ 잠실 ]

    7 Rounds for time of :

    11 Toes to bar
    22 One leg Squat, alternating

    B : Jumping Lunge
    C : Knee raise

    TIME CAP : 15 MIN

    @painstorms
  • 360

    Thursday 240328


    [ 압구정 ]

    As many rounds as possible in 16 minutes :

    8 Dumbbell Push Jerk ( 50/35 )
    10 Box Jump ( 24/20 )
    #Step down from the box
    12 Wall Ball Shot ( 20/14 )

    A : 무게 자유
    B : Step up
    C : 상담

    [ 잠실 ]

    1.

    Hang Power Snatch

    2 - 2 - 2 - 2 - 2

    2.

    AMRAP : 8 MIN

    10 Snatch ( 75/55 )
    30 Double under

    B : 무게 자유
    C : Hang, x2 Single under

    [ 수원 ]

    AMRAP : 17 MIN

    40 Burpee
    40 Front Squat ( 95/65 )

    30 Burpee
    30 Front Squat ( 135/95 )

    20 Burpee
    20 Front Squat ( 185/125 )

    10 Burpee
    Max rep Front Squat ( 205/135 )

    Scale : 무게 자유
  • 359

    Wednesday 240327


    [ 잠실 ]

    "Van Aalten"

    Team of 2

    As many reps as possible in 20 minutes :

    2000 Row / Partner Hand Stand Hold
    150 Wall Ball Shot ( 20/14 ) / Partner Hand Stand Hold
    Max reps Toes to bar

    A : 무게 자유
    B : Plank Hold, Knee raise
    C : Straight Arm Plank Hold

    [ 수원 ]

    Team of 2

    AMRAP : 20 MIN

    200 DB Farmers Carry ( 50/35 )
    400 Run
    20 Chest to bar

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

    [ 압구정 ]

    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

    @painstorms
  • 358

    Tuesday 240326


    [ 수원 ]

    1.

    Shoulder Press

    2 - 2 - 2 - 2 - 2

    2.

    7 Rounds for time of :

    21 Shoulder Press ( 75/55 )
    21 Sit up

    Time Cap : 20 MIN

    B : 무게자유
    C : 상담

    [ 압구정 ]

    As many rounds as possible in 20 minutes :

    30 Double Under
    20 Sit up
    10 Push up
    1 Bar Muscle up

    30 Double Under
    20 Sit up
    10 Push up
    2 Bar Muscle Up

    30 Double Under
    20 Sit up
    10 Push up
    3 Bar Muscle up
    .
    .
    .

    A : x2 Toes to bar
    B : 15 Double or 60 Single, x2 Knee raise
    C : 상담

    [ 잠실 ]

    "Rahoi"

    AMRAP : 12 MIN

    12 Box Jump ( 24/20 )
    6 Thruster ( 95/65 )
    6 Burpee

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

    @painstorms
  • 357

    Monday 240325


    [ 압구정 ]

    1.

    Back Squat

    5 - 5 - 5 - 5 - 5

    2.

    As many rounds as possible in 10 minutes :

    15 Squat
    10 Walking Lunge
    5 Burpee

    [ 잠실 ]

    AMRAP : 14 MIN

    3 Wall Walk
    15 Walking Lunge
    10 Pull up
    15 Walking Lunge

    A : Half Wall Walk
    B : 5 Inchworm Push up, Band Assist
    C : 상담

    [ 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
  • 356

    Saturday 240323


    [ 잠실 ]

    AMRAP : 12 MIN

    1 Squat Clean ( 225/155 )
    1 Strict Chest to bar

    2 Squat Clean
    2 Strict Chest to bar

    3 Squat Clean
    3 Strict Chest to bar
    .
    .
    .

    A : ( 155/105 )이상, Strict Pull up
    B : ( 95/55 )이상, Band Strict Pull up
    C : 상담

    [ 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 )
    15 Kettlebell Swing ( 24/16 )

    A : 둘 중 하나 무게 자유
    B : 둘 다 자유
    C : 상담

    @painstorms
  • 355

    Friday 240322


    [ 수원 ]

    5 Rounds for time of :

    250/220 Row
    25 Box Jump ( 24/20 )
    25 Wall Ball Shot ( 20/14 )

    A : 무게 자유
    B : Step up, 20 Rep
    C : 상담

    [ 압구정 ]

    For time of :

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

    Clean ( 155/105 )

    Each rounds begin with 10 Toes to bar

    TIME CAP : 15 MIN

    A : 무게 자유
    B : Knee raise
    C : 상담

    [ 잠실 ]

    AMRAP : 18 MIN

    50 Double under
    25 Box Step up ( 24/20 )
    50 Sumo Deadlift ( 95/65 )
    25 Handstand Push up

    A : ( 75/45 ), Mat Assist
    B : 25 Double under, 무게 자유, Push up
    C : 상담

    @painstorms
  • 354

    Thursday 240321


    [ 압구정 ]

    As many rounds as possible in 20 minutes :

    15/12 Row ( Cal )
    10 Inchworm Push up

    Scale : 상담

    [ 잠실 ]

    Back Squat

    1 - 10 - 1 - 20 - 1 - 30

    [ 수원 ]

    AMRAP : 14 MIN

    20 Sit up
    10 Dumbbell Snatch, Left arm ( 50/35 )
    10 Dumbbell Snatch, Right arm
    20 Back Extension

    A : ( 35/25 )
    B : 무게 자유
    C : 상담
  • 353

    Wednesday 240320


    [ 잠실 ]

    For time of :

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

    Push Jerk ( 135/95 )
    Toes to bar

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

    TIME CAP : 15 MIN

    [ 수원 ]

    Team of 2

    AMRAP : 20 MIN

    40 Synchronized Burpee over the barbell
    30 Clean ( 95/65 )

    30 Synchronized Burpee over the barbell
    30 Clean ( 135/85 )

    20 Synchronized Burpee over the barbell
    30 Clean ( 155/105 )

    10 Synchronized Burpee over the barbell
    00 Clean ( 185/125 )

    Scale : 무게자유

    [ 압구정 ]

    For time of :

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

    Snatch ( 115/75 )
    Strict Pull up

    TIME CAP : 15 MIN

    A : 무게 자유
    B : Kipping
    C : 상담

    @painstorms
  • 352

    Tuesday 240319


    [ 수원 ]

    3 Rounds for time of :

    90 Double under
    30 Kettlebell Swing ( 24/16 )

    A : 무게자유
    B : Half DU or x2 Single
    C : 상담

    [ 압구정 ]

    As many rounds as possible in 15 minutes :

    30 Double under
    15 Sit up
    10 Burpee

    Scale : x2 Single

    [ 잠실 ]

    5 Rounds 2 minutes of :

    15/12 Row ( Cal )
    10 Box Jump ( 24/20 )
    Max rep Snatch ( 115/75 )
    Rest 2 Minutes

    A : 12/9, ( 24/20 ), ( 95/55 )
    B : 10/7, 높이 자유, 무게 자유
    C : 상담

    @painstorms
  • 351

    Monday 240318


    [ 압구정 / 수원 ]

    24.3

    For time of :

    5 Rounds

    10 Thruster ( 95/65 )
    10 Chest to bar

    Rest 1 minute

    5 Rounds

    7 Thruster ( 135/95 )
    7 Bar Muscle up

    TIME CAP : 15 MIN

    Scale :
    ( 65/45 ), Jumping Chest to bar
    ( 95/65 ), Chin over bar Pull up

    [ 잠실 ]

    AMRAP : 15 MIN

    10 Burpee
    20 Wall Ball Shot ( 20/14 )
    30 Double under

    B : 무게 자유
    C : x2 Single under
  • 350

    Saturday 240316


    [ 잠실 ]

    5 Rounds for time of :

    10 Hollow Rock
    10 V up
    10 Tuck Sit
    10 Hollow Hold( sec )
    Rest 1 Min

    Scale : 상담

    TIME CAP : 15 MIN

    [ 수원 ]

    AMRAP : 15 MIN

    10 Sumo Deadift High Pull ( 75/55 )
    10 Wall Ball Shot ( 20/14 )

    Scale : 무게자유

    [ 압구정 ]

    12:00 ~ 15:00

    OPEN GYM

    @painstorms
  • 349

    Friday 240315


    [ 수원 ]

    For time of :

    50 Squat
    25 Burpee
    25 V up

    40 Squat
    20 Burpee
    20 V up

    30 Squat
    15 Burpee
    15 V up

    Scale : Knee Touch

    [ 압구정 ]

    As many rounds as possible in 15 minutes :

    10 Medicine Ball Clean ( 20/14 )
    10 Burpee

    Scale : 무게 자유

    [ 잠실 ]

    For time of :

    30 - 20 - 10

    Kettlebell Swing ( 24/16 )
    Burpee Pull up

    Scale : 무게 자유, Box Assist

    @painstorms
  • 348

    Thursday 240314


    [ 압구정 ]

    As many rounds as possible in 20 minutes :

    15 Kettlebell Swing ( 24/16 )
    15 Box Jump ( 24/20 )
    #Step down from the box
    200 Run

    A : 무게 자유
    B : Step up
    C : 상담

    [ 잠실 ]

    Team of 2

    For time of :

    1500 Row
    1.5 Run ( km )
    150 Single under

    Scale : 상담

    [ 수원 ]

    For time of :

    21 - 15 - 9

    Chest to bar
    Thruster ( 115/75 )

    A : Pull up, ( 95/65 )
    B : Band Assist, 무게 자유
    C : 상담
  • 347

    Wednesday 240313


    [ 잠실 ]

    For time of :

    21 - 15 - 9

    Hang Power Clean ( 95/65 )
    Handstand Push up

    Then,

    21 - 15 - 9

    Push Press
    Toes to bar

    A : ( 75/45 ), Mat Assist
    B : 무게 자유, Push up, Knee raise
    C : 상담

    TIME CAP : 15 MIN

    [ 수원 ]

    For time of :

    25 - 20 - 15 - 10 - 5

    Box Jump ( 24/20 )
    Sit up
    Ring Dip

    *Step down from the box.

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

    [ 압구정 ]

    As many reps as possible in 15 minutes :

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

    Power Clean ( 95/65 )
    Front Squat
    Toes to bar

    A : 무게 자유
    B : Knee raise
    C : 상담

    @painstorms
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