52

Wednesday 240821

[ 압구정 ]

Team of 2

For time of :

1000/800 Row
100 Pull up

1000/800 Row
100 Toes to bar

1000/800 Row
50 Bar Muscle up

TIME CAP : 30 MIN

A : Pull up, Toes to bar, Chest to bar
B : Pull up, Knee raise, Toes to bar
C : 상담

[ 잠실 ]

5 Rounds for time of :

10 Burpee
20 Pull up
30 Sit up
40 Double under

A : Band Assit
B : 4 Rounds
C : x2 Single under

TIME CAP : 20 MIN

[ 수원 ]

AMRAP : 12 MIN

6 Burpee over the Dumbbell
12 DB Front Lunge ( 50/35 )
24 Double under

A : 무게 자유
B : x2 Single under
C : 상담

51

Tuesday 240820

[ 수원 ]

Team of 2

3 Rounds for time of :

1000 Row
20 Bar Muscle up
80 Sit up

A : 1/2 BMU or x2 Toes to bar
B : x2 Knee raise
C : 상담

[ 압구정 ]

“Heidi 20"

As many rounds as possible in 20 minutes :

20 Squat
20 Push up
20 Kettlebell Swing ( 24/16 )
20 Jumping Lunge
20 Sit up
20 Box Jump ( 24/20 )

A : 무게 자유
B : Step up
C : 상담

[ 잠실 ]

1.

Squat Clean

1 - 1 - 1 - 1 - 1

2.

"Elizabeth"

For time of :

21 - 15 - 9

Squat Clean ( 135/95 )
Ring dip

A : ( 95/65 ), Bar dip or Band Assist
B : ( 75/45 ), Push up
C : 상담

TIME CAP : 10 MIN

@painstorms

50

Monday 240819

[ 잠실 ]

"Fight Gone Bad"

3 Rounds

Wall Ball Shot ( 20/14 )
Sumo Deadlift High Pull ( 75/55 )
Box Jump ( 24/20 )
Push Press ( 75/55 )
Row ( Cal )
Rest 1 minute

B / C :

WBS ( 14/8 ) / Goblet Squat
SDHP ( 55/35 ) / Sumo Deadlift
높이 자유
Push Press ( 55/35 ) / 무게 자유
Row ( Cal )

[ 압구정 ]

1.

Clean and Jerk

1 - 1 - 1 - 1 - 1

2.

"Grettel"

10 Rounds for time of :

3 Clean and Jerk ( 135/95 )
3 Burpee over the barbell

TIME CAP : 7 MIN

A : ( 115/75 )
B : 무게 자유
C : 상담

Compare to 230904

[ 수원 ]

1.

Power Clean

1 - 1 - 1 - 1 - 1

2.

For time of :

15 - 12 - 9 - 6 - 3

Power Clean (115/75)
Strict Push up

Time Cap : 10 MIN

A : 무게자유
B : Hand raise push up
C : 상담

@painstorms

49

Saturday 240817

[ 압구정 ]

"Light Hansen"

5 Rounds for time of :

30 Kettlebell Swing ( 24/16 )
30 Burpee
30 Sit up

Scale : 무게 자유

[ 잠실 ]

3 Rounds for time of :

400 Run
9 - 6 - 3
Overhead Squat ( 185/125 )

A : 12 - 9 - 6 ( 135/95 ) 이상
B : 15 - 12 - 9 OHS ( 75/45 ) 이상
C : 20 Back Squat, 무게 자유

[ 수원 ]

수원점은 휴무입니다.
감사합니다.

48

Friday 240816

[ 수원 ]

For time of :

400 Run
30 Toes to bar
400 Run
60 Thruster ( 95/65 )
400 Run
30 Toes to bar
400 Run

A : 무게자유
B : Knee raise
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

2 Bar Muscle up
4 Dumbbell Power Clean ( 50/35 )
8 Dumbbell Front rack Lunge

A : 4 Chest to bar
B : 4 Pull up
C : 상담

[ 잠실 ]

AMRAP : 10 MIN

1 - 2 - 3 - 4 - 5 - 6 • • •
Wall Walk
2 - 4 - 6 - 8 - 10 - 12 • • •
One Leg Squat, alternating

A : Half Wall Walk, Box Pistol
B : 4 - 8 - 12 • •• Jumping Lunge
C : 2 - 4 - 6 • • • Inch Worm Push up

@painstorms

47

Wednesday 240814

[ 잠실 ]

Team of 2

AMRAP : 24 MIN

10 - 20 - 30 - 40 - 50 • • •

Bar Muscle up
Handstand Push up
Row

A : C2B or Pull up, Mat Assist
B : Band Pull up, Push up
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

15/12 Row ( Cal )
10 Burpee over the rower

Scale : 상담

Compare to 240106

[ 수원 ]

"TK"

AMRAP : 20 MIN

8 Strict Pull up
8 Box Jump ( 30/24 )
12 Kettlebell Swing ( 32/24 )

A : Kipping, ( 24/20 ), ( 24/16 )
B : Assist Pull up, Step up
C : 상담

@painstorms

46

Tuesday 240813

[ 압구정 ]

As many rounds as possible in 15 minutes :

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

15 Squat
10 Toes to bar
2 Snatch

15 Squat
10 Toes to bar
3 Snatch
.
.

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 잠실 ]

AMRAP : 12 MIN

1 Clean ( 135/95 )
1 Thruster
10 Double under

2 Clean
2 Thruster
20 Double under

3 Clean
3 Thruster
30 Double under
.
.
.

A : ( 115/75 )
B : 무게 자유
C : x2 Single under

[ 수원 ]

Team of 2

100/80 Row

then,

I go, you go

20 Rounds

4 Deadlift ( 115/85 )
4 Hang Power Clean
4 Front Squat

then,

100/80 Row

A : ( 95/65 )
B : 무게 자유
C : 상담

45

Monday 240812

[ 수원 ]

"Ingrid"

10 Round for time of :

3 Snatch ( 135/95 )
3 Burpee over the barbell

TIME CAP : 10 MIN

A : ( 115/75 )
B : 무게자유
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

30 Double under
10 Single Devil Press ( 50/35 )
5 Strict Handstand push up

A : Mat Assist, Kipping
B : 60 Single, NO HSPU
C : 상담

Compare to 231219

[ 잠실 ]

For time of :

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

Wall Ball Shot ( 20/14 )
Toes to bar
Burpee

A : 무게 자유
B : Knee raise
C : 상담

@painstorms

44

Saturday 240810

[ 잠실 ]

"D.T"

5 Rounds for time of :

12 Deadlift ( 155/105 )
9 Hang Power Clean
6 Push Jerk

A : ( 135/95 )
B : ( 95/65 )
C : 무게 자유

TIME CAP : 12 MIN

[ 압구정 ]

"Andy"

Team of 2

For time of :

800 Run
25 Thruster ( 115/75 )
50 Box Jump ( 24/20 )
75 Deadlift
800 Run
75 Deadlift
50 Box Jump
25 Thruster
800 Run

A : ( 95/65 )
B : Step up
C : 상담

[ 수원 ]

AMRAP : 20 MIN

20 Dumbell Snatch ( 50/35 )
20 Goblet Squat
400 Run

Scale : 무게자유

@painstorms

43

Friday 240809

[ 압구정 ]

As many rounds as possible in 18 minutes :

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

Scale : 무게 자유

[ 잠실 ]

For time of :

10 - 20 - 30 - 40 - 50 - 40 - 30 - 20 - 10

Double under
Sit up

B : x2 Single under
C : Annie

TIME CAP : 15 MIN

[ 수원 ]

Team of 2

2 Rounds for time of :

2000/1800 Row
100 Toes to bar

Time Cap : 30 MIN

Scale : Knee raise

42

Thursday 240808

[ 수원 ]

“Wittman”

7 Rounds for time of :

15 Kettlebell Swing ( 24/16 )
15 Power Clean ( 95/65 )
15 Box Jump ( 24/20 )

Time Cap : 24 MIN

A : 무게자유
B : Step up
C : 상담

[ 압구정 ]

5 Rounds

2 Minutes of :

15/12 Row ( Cal )
9 Hang Power Clean ( 135/95 )
Max reps Burpee over the barbell

Rest 2 Minutes

A : ( 115/75 )
B : ( 12/10 ), 무게 자유
C : 상담

[ 잠실 ]

For time of :

15 - 10 - 5
Squat Snatch ( 135/95 )
30 - 20 - 10
Ring Dip

A : ( 95/65 ), Bar Dip
B : ( 75/45 ), Band Assist
C : 상담

@painstorms

41

Wednesday 240807

[ 잠실 ]

Team of 2

For time of :

200 Wall Ball Shot ( 20/14 )
150 Toes to bar
100/80 Row ( cal )
50 Burpee over the row

Partners alternate every 60 seconds

A : 무게 자유
B : Knee raise
C : 상담

TIME CAP : 30 MIN

[ 압구정 ]

As many rounds as possible in 15 minutes :

2 Bar Muscle up
5 Dumbbell Thruster ( 50/35 )
25 Double under

A : 4 Chest to bar
B : 4 Pull up, x2 Single under
C : 상담

[ 수원 ]

AMRAP : 15 MIN

40 Double under
20 Sit up
20 Wall Ball Shot ( 20/14 )

A : 무게자유
B : x2 Single under
C : 상담

@painstorms

40

Tuesday 240806

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Kettlebell Swing ( 24/16 )
10 Ring Dip
10 Box Jump ( 24/20 )

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

[ 잠실 ]

5 Rounds for time of :

30 Double under
14 DB Hang Clean and Jerk, Alternating ( 50/35 )
30 Double under
14 DB Snatch, Alternating

A : 무게 자유
C : x2 Single under

TIME CAP : 18 MIN

[ 수원 ]

AMRAP : 5 MIN

5 Deadlift ( 225/155 )
10 Chest to bar
15 Push up

Rest 2:30

Repeat for a total of 3 intervals.

A : ( 185/125 ), Pull up
B : 무게 자유, Assist pull up
C : 상담

39

Monday 240805

[ 수원 ]

5 Rounds for time of :

24 Squat
16 Burpee over the barbell
8 Shoulder to overhead ( 135/95 )
4 Thruster

Rest 1 minute between rounds.

A : ( 115/75 )
B : 무게자유
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

5 Deadlift ( 225/155 )
10 Toes to bar
15 Squat

A : ( 185/125 )
B : Knee raise
C : 상담

[ 잠실 ]

5 Rounds for time of :

15 Chest to bar
10 Box Jump Step Down ( 24/20 )
10 Front Squat ( 95/65 )

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

TIME CAP : 18 MIN

@painstorms

38

Saturday 240803

[ 잠실 ]

“Jackie"

For time of :

1000 Row
50 Thruster ( 45/35 )
30 Pull up

TIME CAP : 9 MIN

Scale : 무게 자유

[ 압구정 ]

"Lorenzo"

For time of :

1000 Run

Then, 5 Rounds

15 Push up
20 Medicine Ball Clean ( 20/14 )
21 Burpee

Then,

1000 Run

Scale : 무게 자유

[ 수원 ]

6 Rounds for time of :

10 DB Burpee Deadlift ( 50/35 )
10 Box Jump ( 30/24 )

A : 무게자유, ( 24/20 )
B : Step up
C : 상담

@painstorms