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

386

Monday 240429

[ 잠실 ]

For time of :

Buy in,

100 Double under

6 Rounds

5 Muscle up
10 Handstand Push up

Cash out,

100 Double under

A : x2 Chest to bar or Pull up, Mat Assist
B : Band Asisst, 15 Push up
C : x2 Single under, Jumping Pull up

TIME CAP : 15 MIN

[ 수원 ]

5 Rounds

1 Minute of Row ( Cal )
1 Minute of Strict Push up

Rest 2 Minutes

Scale : Hand raise Push up

[ 압구정 ]

As many rounds as possible in 15 minutes :

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

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

@painstorms

385

Saturday 240427

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

As many rounds as possible in 16 minutes :

8 RH Dumbbell Snatch ( 50/35 )
8 RH Dumbbell Overhead Walking Lunge
8 LH Dumbbell Snatch
8 LH Dumbbell Overhead Walking Lunge
40 Crossover

A : 무게 자유
B : 40 Single under
C : 상담

[ 잠실 ]

For time of :

9 Clean and Jerk ( 225/155 )
18 Burpee over the barbell
6 Clean and Jerk
12 Burpee over the barbell
3 Clean and Jerk
6 Burpee over the barbell

A : ( 155/105 )이상
B : ( 95/55 )이상
C : 상담

@painstorms

384

Friday 240426

[ 압구정 ]

As many rounds as possible in 20 minutes :

1 Muscle up
12 Kettlebell Swing ( 24/16 )
21 Squat

2 Muscle up
12 Kettlebell Swing
21 Squat

3
.
.

A : Bar Muscle up
B : x2 Toes to bar
C : x2 Knee raise

[ 잠실 ]

"Blake"

4 Rounds for time of :

40 Overhead Lunge ( 45/25 )
30 Box Jump ( 24/20 )
20 Wall Ball Shot (20/14 )
10 Handstand push up

A : 무게 자유, Mat Assist
B : 높이 자유, Shoulder Press
C : 상담

[ 수원 ]

“Helen”

3 Rounds for time of :

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

A : 무게 자유
B : Assist Pull up
C : 상담

383

Thursday 230425

[ 잠실 ]

For time of :

21 - 15 - 9

Power Snatch ( 135/95 )

After every rounds 400 Run

A : ( 95/65 ) 이상
B : 무게 자유
C : 상담

TIME CAP : 14 MIN

[ 수원 ]

"Double Rep DT"

5 Rounds for time of :

24 Deadlift ( 95/65 )
18 Hang Power Clean
12 Push Jerk

A : ( 75/45 )
B : 무게 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

200 Run
50ft Handstand Walk

A : 5 Chest to Wall Walk
B : 10 Inchworm Push up
C : 상담

@painstorms

382

Wednesday 240424

[ 수원 ]

AMRAP : 20 MIN

40 Double under
20 Sit up
10 Toes to bar

A : Knee raise
B : 1/2 DU or x2 SU
C : 상담

[ 압구정 ]

For time of :

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

Clean ( 155/105 )

Each rounds begin with 10 Pull up

TIME CAP : 15 MIN

A : 무게 자유
B : Band Assist
C : 상담

[ 잠실 ]

Team of 2

2 Rounds for time of :

1000 Row
100 Push up
100 Toes to bar

A : 50 Toes to bar
B : Knee raise
C : 상담

TIME CAP : 30 MIN

@painstorms

381

Tuesday 240423

[ 압구정 ]

"Blake"

4 Rounds for time of :

40 Overhead Lunge ( 45/25 )
30 Box Jump ( 24/20 )
20 Wall Ball Shot ( 20/14 )
10 Handstand push up

TIME CAP : 30 MIN

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

Compare to 230407

[ 잠실 ]

5 Rounds For time of :

15 Thruster ( 95/65 )
25 Sit up
35 Double under

A : 무게 자유
B : x2 Single under
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

Quarterfinals Workout 2

3 Rounds for time of :

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

Time Cap : 20 MIN

A : 무게 자유
B : Lateral Burpee Step up over
C : 상담

380

Monday 240422

[ 잠실 ]

AMRAP : 15 MIN

3 Bar Muscle up
6 Bar Facing Burpee
9 Power Clean ( 135/95 )

A : 6 Chest to bar
B : Pull up or Band Assist
C : Jumping Pull up, Hang Power Clean

# 스케일 무게 자유

[ 수원 ]

Quarterfinals Workout 1

4 Rounds for max reps :

1 minute of Snatch ( 135/85 )
1 minute of Row ( Cal )
1 minute of Dumbbell Box Step up ( 50/35 )
1 minute of Rest

Scale : 무게자유

[ 압구정 ]

1.

Snatch Complex

1 Snatch
1 Overhead Squat

2.

As many reps as possible in 7 minutes :

10 Burpee
20 Sit up

15 Burpee
30 Sit up

20 Burpee
40 Sit up
Max reps Muscle up

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

@painstorms