235

Friday 231027

[ 수원 ]

3 Rounds for time of :

800 Run
50 Back Extension
50 Sit up

A : 35 Rep
B : 상담
C : 귀가

[ 압구정 ]

For time of :

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

Clean ( 185/125 )

Each rounds begin with 10 Toes to bar

TIME CAP : 20 MIN

A : ( 135/95 ) 이상
B : Knee raise, 무게 자유
C : 상담

[ 잠실 ]

Team of 2

For time of :

1500/1200 Row
150 Strict Sit up

1500/1200 Row
150 Stirict Push up ( 45lbx2 )

B : Push up, Sit up
C : 상담

@painstorms

234

Thursday 231026

[ 압구정 ]

Team of 2

3 Rounds for time of :

1000 Row
50 Burpee Box Jump over ( 24/20 )

Scale : Step over

[ 잠실 ]

"15.2"

For as long as possible :

From 0:00 ~ 3:00

2 Rounds of :

10 Overhead Squat ( 95/65 )
10 Chest to bar

From 3:00 ~ 6:00

2 Rounds of :

12 Overhead Squat
12 Chest to bar

From 6:00 ~ 9:00

2 Rounds of :

14 Overhead Squat
14 Chest to bar
.
.


Etc,
following same patten

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

[ 수원 ]

AMRAP : 12 MIN

8 Toes to bar
10 Push up
12 Box Jump ( 24/20 )

A : Knee raise
B : Step up
C : 상담

233

Wednesday 231025

[ 잠실 ]

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

B : x2 Single Under, 높이 자유
C : 상담

[ 수원 ]

Team of 3

For time of :

100 Deadlift ( 185/125 )
100 Hang Power Clean ( 155/105 )
100 Front Squat ( 135/95 )
100 Shoulder to Overhead ( 115/75 )
100 Thruster ( 95/65 )

Time Cap : 25 MIN

A : ( 155/105 ) ~ ( 75/55 )
B : 무게자유
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

1 Round Cindy
1 Snatch ( 135/85 )

1 Round Cindy
2 Snatch

1 Round Cindy
3 Snatch
.
.
.

A : ( 115/75 )
B : ( 95/55 )
C : 상담

@painstorms

232

Tuesday 231024

[ 수원 ]

10 Rounds

30 seconds of Strict Pull up

Rest 30 seconds

30 seconds of Wall Ball Shot ( 20/14 )

Rest 30 seconds

A : Kipping Pull up
B : Band Pull up, 무게자유
C : Box Pull up

[ 압구정 ]

As many rounds as possible in 20 minutes :

30 Double Under
20 Sit up
1 Devil Press ( 50/35 )

30 Double Under
20 Sit up
2 Devil Press

30 Double Under
20 Sit up
3 Devil Press
.
.
.

A : 무게 자유
B : x2 Single under
C : 상담

[ 잠실 ]

Team of 3

For time of :

100 Back Squat ( 155/115 )
80 Deadlift
60 Hang Power Clean
40 Shoulder to Overhead
20 Thruster

Scale : 무게 자유

# 바벨 내려놓을시 팀원 모두 10 Burpee

@painstorms

231

Monday 231023

[ 압구정 ]

1.

Back Squat

3 - 3 - 3 - 3 - 3

2.

As many reps as possible in 7 minutes :

Burpee Muscle up

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

[ 잠실 ]

AMRAP : 15 MIN

1 Chest to Wall Handstand Push
8 Toes to bar
10 Medicine Ball Clean ( 20/14 )

2 Chest to Wall Handstand Push
8 Toes to bar
10 Medicine Ball Clean

3
.
.
.

A : Handstand Push up
B : x2 Push up, Knee raise
C : 상담

[ 수원 ]

AMRAP : 10 MIN

10 Dumbbell Snatch ( 50/35 )
20 Double under

20 Dumbbell Snatch
40 Double under

30 Dumbbell Snatch
60 Double under
•
•

A : 무게 자유
B : x2 Single under
C : 상담

230

Saturday 231021

[ 잠실 ]

For time of :

30 Push Jerk ( 135/95 )
40 Hang Power Clean
50 Deadlift

5 Buepees to start and at the top of every minute

A : 무게 자유
B : 3 Burpee
C : 상담

[ 수원 ]

AMRAP : 12 MIN

10 Shoulder Press ( 75/55 )
15 Wall Ball shot ( 20/14 )

Scale : 무게자유

[ 압구정 ]

For time of :

500 Row
50 V up

1000 Row
50 V up

2000 Row
50 V up

Scale : 상담

@painstorms

229

Friday 231020

[ 수원 ]

Team Row

For time of :

5000 Row

#번갈아가면서 20번씩 당기기!

[ 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

[ 잠실 ]

For time of :

1 Run ( km )
30 Thruster ( 115/75 )
1 Run

A : ( 95/65 )
B : ( 75/45 )
C : 무게 자유

@painstorms

228

Thursday 231019

[ 압구정 ]

11.2

As many rounds as possible in 15 minutes :

9 Deadlift ( 155/105 )
12 Hand raise push up
15 Box Jump ( 24/20 )

A : 무게 자유
B : Step up
C : 상담

[ 잠실 ]

For time of :

50 Handstand Push up
50 Chest to bar
50 DB Snatch ( 50/35 )
50 Handstand Walk ( meter )
50 Knee to Elbow
50 DB Squat Snatch

A : Mat Assist, Pull up, T2B
B : Push up, Band Assist, Knee raise, DB Overhead Squat
C : 상담

# 스케일 무게 자유

TIME CAP : 20 MIN

[ 수원 ]

“T.U.P”

15 - 12 - 9 - 6 - 3

Power Clean ( 135/95 )
Pull up
Fornt Squat
Pull up

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

227

Wednesday 231018

[ 잠실 ]

For time of :

50 - 40 - 30 - 20 - 10

Wall Ball Shot ( 20/14 )
Sit up
Back Extension

B : 무게 자유
C : 상담

TIME CAP : 20 MIN

[ 수원 ]

3 Rounds for time of :

800 Run
50 Sit up
30 Push up
100 Double under

Time Cap : 35 MIN

Scale : x2 Single under

[ 압구정 ]

For time of :

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

Burpee
Chest to bar

Each rounds begin with 30 Double under

TIME CAP : 18 MIN

A : Pull up
B : Band Assist, x2 Single
C : 상담

@painstorms

226

Tuesday 231017

[ 수원 ]

AMRAP : 15 MIN

10 Kettlebell Swing ( 24/16 )
10 Goblet Squat
10 Box Jump ( 24/20 )

Scale : 무게자유, Step up

[ 압구정 ]

3 Rounds for time of :

400 Run
60 Squat
6 Clean and Jerk ( 185/125 )

TIME CAP : 20 MIN

A : ( 135/95 )
B : 무게 자유
C : 상담

[ 잠실 ]

1.

Snatch

3 - 3 - 3 - 3 - 3

2.

"16.3"

AMRAP : 7 MIN

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

A : 무게 자유
B : 6 Toes to bar
C : 9 Knee raise

@painstorms

225

Monday 231016

[ 압구정 ]

"Nate with dumbbell" 

As many rounds as possible in 20 minutes : 

2 Muscle up 
4 Handstand push up 
8 Dumbbell Snatch ( 50/35 )

A : Bar MU / 6 T2B, 7 HSPU, 8 DB Snatch
B : 6 Knee raise, 8 Push up, 10 DB Snatch
C : 상담

[ 잠실 ]

“The Ghost"

6 Rounds

1 Minutes of Row ( Cal )
1 Minutes of Burpee
1 Minutes of Double under
1 Minutes of Rest

Scale : Single under

[ 수원 ]

1.

Deadlift

3 - 3 - 3 - 3 - 3

2.

AMRAP : 7 MIN

3 - 6 - 9 - 12 - 15 ••

Deadlift ( 185/125 )
Burpee over the barbell

Scale : 무게 자유

224

Saturday 231014

[ 잠실 ]

AMRAP : 14 MIN

1 Clean and Jerk ( 225/155 )
2 Back Squat
3 Bar Muscle up

A : ( 185/125 )
B : 무게 자유, Toes to bar
C : Knee raise

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

4 Rounds for time of :

400 Run
50 Sit up
50 Squat

Scale : 상담

@painstorms

223

Friday 231013

[ 수원 ]

Team of 2

For time of :

1000 Row
50 Dumbbell Thruster ( 50/35 )
1000 Row
100 Wall Ball Shot ( 30/20 )
1000 Row
50 Dumbbell Thruster

A : 둘 중 하나 무게자유
B : 둘 다 무게자유
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

10 Wall Ball Shot ( 30/20 )
10 Box Jump ( 30/24 )
10 Kettlebell Swing ( 32/24 )

A : ( 20/14 ), ( 24/20 ), ( 24/16 )
B : 무게 자유, Step up
C : 상담

[ 잠실 ]

AMRAP : 20 MIN

40 Walking Lunge
30 V up
20 One leg Squat, alternating
10 Burpee
1 Rope Climb

A : No Rope Climb,
B : Knee Touch, Jumping Lunge
C : 상담

@painstorms

222

Thursday 231012

[ 압구정 ]

As many rounds as possible in 20 minutes :

15/12 Row ( Cal )
30 Double under
3x [ 1 Wall Walk + 1 Wall facing HSPU ]

A : No HSPU
B : 6 Inchworm Push up
C : 상담

[ 잠실 ]

AMRAP : 14 MIN

100 Double under
Max rep Pull up

A : Band Assist
B : x2 Single under
C : Box Assist

[ 수원 ]

10 Rounds for time of :

200 Run
5 Bar Muscle up

Time Cap : 30 MIN

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

221

Wednesday 231011

[ 잠실 ]

Team of 2

For time of :

84 Row ( cal )
48 Hang Squat Clean ( 135/95 )

63 Row
36 Hang Squat Clean

42 Row
24 HangSquat Clean

A : ( 95/65 )
B : ( 75/45 )
C : 상담

TIME CAP : 20 MIN

[ 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 : 무게자유
C : 상담

[ 압구정 ]

"Sindy"

As many rounds as possible in 15 minutes :

5 Chest to bar
10 Push up
5 Front Squat ( 165/115 )

A : 무게 자유
B : Pull up
C : 상담

@painstorms