186

Friday 230825

[ 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

[ 잠실 ]

“Kelly"

5 Round for time of :

400 Run
30 Box Jump ( 24/20 )
30 Wall Ball Shot ( 20/14 )

A : 무게 자유
B : 높이 자유
C : 상담

[ 수원 ]

Team of 2

For time of :

1 : 250 Row
2 : 200 Wall Ball Shot ( 20/14 )
400 Double under

A : 무게 자유
B : x2 Single under
C : 상담

185

Thursday 230824

[ 잠실 ]

For time of :

30 - 20 - 10

Toes to bar
Kettlebell Lunge ( 32x2/24x2, Meter )

A : ( 24/16 )
B : 무게 자유
C : Knee raise

[ 수원 ]

“Rahoi”

AMRAP : 12 MIN

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

Scale : 무게자유, Step up

[ 압구정 ]

2 Rounds for time of :

1000 Row
15 Muscle up
100 Squat

TIME CAP : 24 MIN

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

@painstorms

184

Wednesday 230823

[ 수원 ]

“Black Jack 2”

For time of :

20 Deadlift ( 135/95 ) / 1 Sit up
19 Deadlift / 2 Sit up
18 Deadlift / 3 Sit up
.
.
1 Deadlift / 20 Sit up

B : 무게자유
C : 상담

[ 압구정 ]

For time of :

10 - 8 - 6 - 4 - 2

Thruster ( 135/85 )
Clean and Jerk

TIME CAP : 10 MIN

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 잠실 ]

Team of 2

For time of :

1000/800 Row
100 Shoulder to overhead ( 115/75 )
1000/800 Row
100 Handstand Push up

B : Mat Assist
C : All Shoulder to overhead

# 스케일 무게 자유

TIME CAP : 24 MIN

@painstorms

183

Tuesday 230822

[ 압구정 ]

For time of :

40 - 30 - 20 - 10

Dumbbell Snatch ( 50/35 )
Burpee

TIME CAP : 15 MIN

B : 무게 자유
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

1 Deadlift ( 345/225 )
25 Squat
50 Double under

A : ( 255이상/155이상 )
B : ( 135이상/95이상 ), x2 Single under
C : 무게 자유

[ 수원 ]

AMRAP : 20 MIN

1 Bar Muscle up
10 Push up
15 Squat

2 Bar Muscle up
10 Push up
15 Squat

3 Bar Muscle up
.
.

A : x2 Toes to bar
B : x2 Knee raise
C : 상담

182

Monday 230821

[ 잠실 ]

AMRAP : 15 MIN

50 Box Step up ( 24/20 )
50 Jumping Pull up
40 Lunge
40 Burpee
30 Toes to bar
30 Push up
Max reps Muscle up

A : Bar Muscle up or Band BMU
B : C2B or Pull up ,Knee raise
C : Band Assist

[ 수원 ]

1.

Hang Squat Snatch

1 - 1 - 1 - 1 - 1

2.

For time of :

21 - 15 - 9

Hang Squat Snatch ( 95/65 )
Overhead Squat

Scale : 무게자유

[ 압구정 ]

"Xindy"

As many rounds as possible in 15 mimutes :

3 Bar Muscle up
10 Push up
5 Front Squat ( 185/125 )

A : 5 Chest to bar, ( 135/95 ) 이상
B : 5 Pull up, 무게 자유
C : 상담

@painstorms

181

Saturday 230819

[ 수원 ]

AMRAP : 12 MIN

2 - 4 - 6 - 8 • •
Squat Clean ( 135/95 )
40 Double under
8 Toes to bar

A : 무게자유
B : x2 Single under, Knee raise
C : 상담

[ 압구정 ]

Team of 2

For time of :

40 - 30 - 20 - 10

Synchronized burpee over the barbell
Deadlift ( 225/155 )

A : ( 185/125 )
B : 무게 자유
C : 상담

[ 잠실 ]

5 Rounds

AMRAP x 2MIN

6 Burpee
6 Handstand Push up
6 Burpee
6 Handstand Push up
Max Double under

1 Rest

# 매 라운드 마다 더블언더 총 갯수에 합이 기록입니다.

A : Mat Assist
B : 4 Reps, Single under
C : 상담

@painstorms

180

Friday 230818

[ 압구정 ]

Dumbbell 12.3

As many rounds as possible in 18 minutes :

15 Box Jump ( 24/20 )
12 DB Shoulder to Overhead ( 50/35 )
9 Toes to bar

A : 무게 자유
B : Knee raise, Step up
C : 상담

[ 잠실 ]

“Sean"

10 Rounds for time of :

11 Chest to bar
22 Front Squat ( 75/55 )

A : Pull up
B : Band Assist
C : 상담

# 스케일 무게 자유

TIME CAP : 25 MIN

[ 수원 ]

For time of :

50 Power Snatch ( 95/65 )
30 Burpee over the barbell
1000 Row

A : ( 75/45 )
B : 무게 자유
C : 상담

179

Thursday 230817

[ 잠실 ]

1.

Clean and Jerk

1 - 1 - 1 - 1 - 1

2.

For time of :

15 Burpee
5 Clean and Jerk ( 225/155 )
12 Burpee
4 Clean and Jerk
9 Burpee
3 Clean and Jerk

A : ( 165이상/115이상 )
B : ( 115이상/75이상 )
C : 상담

TIME CAP : 10 MIN

[ 수원 ]

Team of 2

AMRAP : 15 MIN

21 Box Jump Over ( 24/20 )
15 Push up
9 Deadlift ( 225/155 )

A : 무게자유
B : Box Step up Over
C : 상담

[ 압구정 ]

6 Rounds

1 Minutes of Row ( Cal )
1 Minutes of Wall Ball Shot ( 20/14 )
Rest 1 Minutes

Scale : 무게 자유

@painstorms

178

Wednesday 230816

[ 수원 ]

“Severance Package”

7 Rounds for time of :

7 Chest to bar
7 Dumbbell Front Squat ( 50/35 )
7 Push Jerk ( RA )
7 Push Jerk ( LA )

A : Pull up, ( 35/25 )
B : Assist Pull up, 무게 자유
C : 상담

[ 압구정 ]

For time of : 

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

Power Clean ( 135/95 ) 

Each round begins with 200 meter run

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 잠실 ]

EMOM x 20

1 : 18/15 Row
2 : 20 Push up
3 : 24 Sit up
4 : Rest

A : 15/12 Row, 15 Push up, 18 Sit up
B : 12/9 Row, 10 Push up, 12 Sit up
C : 상담

@painstorms

177

Monday 230814

[ 압구정 ]

"Angie XXX"

For time of :

50 Squat
50 Sit up
50 Push up
50 Pull up

40 Squat
40 Sit up
40 Push up
40 Toes to bar

30 Squat
30 Sit up
30 Push up
30 Chest to bar

20 Squat
20 Sit up
20 Push up
20 Bar Muscle up

10 Squat
10 Sit up
10 Push up
10 Muscle up

TIME CAP : 30 MIN

A : Pull up / Toes to bar
B : Band Assist / Knee raise
C : 상담

[ 잠실 ]

For time of :

90 Double under
70 Wall Ball Shot ( 20/14 )
50 Deadlift ( 135/95 )
30 Muscle up
50 Deadlift
70 Wall Ball Shot
90 Double under

A : 60 Toes to bar
B : 60 Knee raise, x2 Single under
C : 상담

# 스케일 무게 자유

TIME CAP : 25 MIN

[ 수원 ]

“Manion”

7 Rounds for time of :

400 Run
29 Back Squat ( 135/95 )

A : ( 115/75 )
B : 무게자유
C : 상담

176

Saturday 230812

[ 잠실 ]

For time of :

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

Thruster ( 95/65 )

Each rounds begin with 150m Run

A : ( 75/45 )
B : 무게 자유
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

AMRAP : 15 MIN

20 Dumbbell Snatch ( 50/35 )
15 Sit up
10 Box Jump ( 24/20 )

A : 무게자유
B : Step up
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

200 Run
30 Sit up
10 Deadlift ( 225/145 )

Scale : 무게 자유

@painstorms

175

Friday 230811

[ 수원 ]

“Linda for team fixed”

Team of 3

AMRAP : 25 MIN

10 - 20 - 30 - 40 - 50 ••

Deadlift ( 225/145 )
Bench Press ( 135/85 )
Squat Clean ( 115/75 )

Scale : 무게자유, Push up, Front Squat

[ 압구정 ]

“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

[ 잠실 ]

AMRAP : 12 MIN

2 - 4 - 6 - 8 - 10 - 12 • • •

Ring Dip
Knee to Elbow
Box Jump ( 30/24 )

A : Bar Dip, ( 24/20 )
B : Band Assist Dip, Knee raise
C : 상담

@painstorms

174

Thursday 230810

[ 압구정 ]

As many rounds as possible in 15 minutes :

3 Bar Muscle up
21 Squat
1 Snatch ( 135/85 )

3 Bar Muscle up
21 Squat
2 Snatch

3 Bar Muscle up
21 Squat
3 Snatch
.
.

A : x2 Toes to bar, ( 115/75 )
B : x2 Knee raise
C : 상담

[ 잠실 ]

3 Rounds for time of :

1 Minutes Double under
1 Minutes Push Press ( 75/55 )
1 Minutes Barbell Row
1 Minutes Push Jerk
1 Minutes Row
Rest 1 Min

A : ( 55/35 )
B : 무게 자유, Single under
C : 상담

[ 수원 ]

For time of :

30 Toes to bar
60 Double under

25 Toes to bar
50 Double under

20 Toes to bar
40 Double under

15 Toes to bar
30 Double under

10 Toes to bar
20 Double under

A : Knee raise
B : x2 Single under
C : 상담

173

Wednesday 230809

[ 잠실 ]

Team of 3

For time of :

100 Back Squat ( 185/125 )
100 Handstand Foot Clap
100 Bar Muscle up

A : ( 135/85 ), 150 Toes to bar
B : ( 95/55 ), Knee raise
C : 상담

TIME CAP : 20 MIN

[ 수원 ]

EMOM x 20

Odd : 15/12 Row ( Cal )
Even : 15 Wall Ball Shot ( 20/14 )

A : ( 12/10 ), 무게자유
B : 12 Wall Ball Shot
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

2 Deficit Handstand push up ( 45LB x 2 )
8 Kettlebell Swing ( 24/16 )
12 Box Jump ( 24/20 )

4 Deficit Handstand push up
8 Kettlebell Swing
12 Box Jump

6 Deficit Handstand push up
.
.

A : 45 LB x 1 / Mat Assist
B : Push up, Step up
C : 상담

@painstorms

172

Tuesday 230808

[ 수원 ]

AMRAP : 15 MIN

5 Pull up
10 One Leg Squat, Alternating
1 Clean ( 165/105 )

5 Pull up
10 One Leg Squat, Alternating
2 Clean

5 Pull up
10 One Leg Squat, Alternating
3 Clean
•
•
•

A : ( 135/85 )
B : Assist Pull up, Jumping Lunge, 무게자유
C : 상담

[ 압구정 ]

Dumbbell 16.1

As many rounds as possible in 20 minutes :

10 DB Overhead Lunge ( 50/35 )
8 Burpee over the Dumbbell
10 DB Overhead Lunge
8 Chest to bar

A : Pull up
B : Band Assist
C : 상담

[ 잠실 ]

5 Rounds For time of :

7 Power Snatch ( 155/105 )
7 Handstand Push up
14 One Leg Squat, aternating

A : ( 115/75 ), Mat Assist
B : 무게 자유, Box Assist, Jumping Lunge
C : 상담

@painstorms