171

Monday 230807

[ 압구정 ]

1.

Snatch

1 - 1 - 1 - 1 - 1

2.

As many reps as possible in 6 minutes :

30 Burpee
100 Sit up
Max rep Muscle up

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

[ 잠실 ]

For time of :

50 Pull up
50 Wall Ball shot ( 20/14 )
50 Sit up
50 Kettlebell Swing ( 24/16 )

Perform every 2 minutes 10 Burpee

A : 무게 자유
B : Band Assist, 6 Burpee
C : 상담

TIME CAP : 20 MIN

[ 수원 ]

1.

Thruster

1 - 1 - 1 - 1 - 1

2.

Burpee Interval

Burpee over the barbell

7 Rounds

90 SEC ON
30 SEC OFF

170

Saturday 230805

[ 잠실 ]

For time of :

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

Toes to bar
Push Jerk (95/65)
Burpee over the bar

A : 무게 자유
B : Knee raise
C : 상담

TIME CAP : 20 MIN

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 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

@painstorms

169

Friday 230804

[ 수원 ]

“Barbell team of 2”

For time of :

100 Deadlift ( 135/95 )
80 Hang Power Clean
60 Front Squat
40 Push Jerk
20 Thruster

On the minute 5 Burpee

A : 4 Burpee
B : 3 Burpee
C : 상담

[ 압구정 ]

10 Rounds 

30 Second of Burpee 
Rest 30 Second 
30 Second of Dumbbell Thruster ( 50/35 ) 
Rest 30 Second

Scale : 무게 자유

[ 잠실 ]

1.

Clean Complex

1 Hang Clean
1 Front Squat
1 Clean

2.

For time of :

30 Squat Clean ( 135/95 )

A : ( 95이상/55이상 )
B : 무게 자유
C : 상담

TIME CAP : 5 MIN

@painstorms

168

Thursday 230803

[ 압구정 ]

For time of :

20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2

Toes to bar

Each rounds begin with 200 Run

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

[ 잠실 ]

AMRAP : 15 MIN

3 Wall Walk
12 Dumbbell Snatch ( 50/35 )
15 Box Jump ( 24/20 )

A : Half Wall Walk, 무게 자유
B : Inchworm Push up, 높이 자유
C : 상담

[ 수원 ]

AMRAP : 15 MIN

10 Toes to bar
10 Dumbbell Snatch ( 50/35 )
10 Weighted Box Step up ( 24/20 )

A : 무게 자유
B : Knee raise
C : 상담

167

Wednesday 230802

[ 잠실 ]

Team of 2

For time of :

100 Row
100 Thruster ( 95/65 )
100 Burpee over the Barbell

A : ( 75/45 )
B : 무게 자유
C : 상담

TIME CAP : 25 MIN

[ 수원 ]

EMOM x 20

1 : 20/15 Row ( Cal )
2 : Rest

A : 18/12
B : 15/10
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

15/12 Row ( Cal )
10 DB Overhead Lunge ( 50/35 )
1 Wall Walk

15 /12 Row
10 DB Overhead Lunge
2 Wall Walk
.
.
.

A : 무게 자유
B : Inchworm Push up
C : 상담

@painstorms

166

Tuesday 230801

[ 수원 ]

“Elizabeth“

For time of :

21 - 15 - 9

Squat Clean ( 135/95 )
Ring Dip

A : ( 95/65 ), Bar Dip
B : 무게자유, Push up
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

1 Round Cindy
1 Deadlift ( 225/145 )

1 Round Cindy
2 Deadlift

1 Round Cindy
3 Deadlift
.
.
.
A : ( 185/125 )
B : ( 135/95 )
C : 무게 자유

[ 잠실 ]

For time of :

100 - 80 - 60 - 40 - 20
Dounle under
50 - 40 - 30 - 20 - 10
Sit up
50 - 40 - 30 - 20 - 10
Back Extension

A : Half Double under
B : x2 Single under
C : 상담

TIME CAP : 18 MIN

@painstorms

165

Monday 230731

[ 압구정 ]

1.

Hang Squat Clean

2 - 2 - 2 - 2 - 2

2.

"Annie"

For time of :

50 - 40 - 30 - 20 - 10

Double under
Sit up

TIME CAP : 10 MIN

Scale : x2 Single or 1/2 Double

[ 잠실 ]

"Mary"

AMRAP : 20 MIN

5 Handstand Push up
10 One leg Squat, alternating
15 Pull up

A : Mat Assist, Assist Pistol
B : Band Assist
C : 상담

[ 수원 ]

AMRAP : 20 MIN

30 Double under
20 Sit up
1 Bar Muscle up

30 Double under
20 Sit up
2 Bar Muslce up

30 Double under
20 Sit up
3 Bar Muscle up
•
•
•

A : Band Bar Muscle up
B : x2 Single under, x2 All Pull up
C : 상담

164

Saturday 230729

[ 잠실 ]

“I go You go"

Team of 2

AMRAP : 15 MIN

1 Squat Clean and Jerk ( 225/155 )
50m Run

A : ( 135이상/105이상 )
B : ( 75이상/55이상 )
C : 상담

[ 수원 ]

AMRAP : 15 MIN

10 Toes to bar
10 DB RA Overhead Walking Lunge ( 50/35 )
10 DB LA Overhead Walking Lunge

A : 무게자유
B : Knee raise
C : 상담

[ 압구정 ]

Team of 2

2 Rounds for time of :

2000 Row
100 Push up
100 Toes to bar

Scale : Knee raise

@painstorms

163

Friday 230728

[ 수원 ]

"The Chief 4"

Max rounds in 3 minute of :

3 Deadlift ( 275/185 )
6 Push up
9 Squat

Rest 1 minute

Repeat for a total of 5 cycles

A : ( 225/155 )
B : 무게자유
C : 상담

[ 압구정 ]

New York Minute

For time of :

75 Burpee Box Jump over ( 24/20 )
100 Wall Ball Shot ( 20/14 )

A : ( 14/8 )
B : Step over
C : 상담

[ 잠실 ]

For time of :

40 - 30 - 20 - 10

Wall Ball Shot ( 20/14 )
Box Jump ( 24/20 )
Kettlebell Swing ( 24/16 )

A : 무게 자유
B : 높이 자유
C : 상담

@painstorms

162

Thursday 230727

[ 압구정 ]

7 Rounds for time of :

21 Shoulder Press ( 75/55 )
21 Sit up

Scale : 무게 자유

[ 잠실 ]

Team of 2

For time of :

50 Row
50 Toes to bar
50 Dumbbell Walking Lunge ( 50x2/35x2 )
50 Row
50 Toes to bar
50 Dumbbell Box Step up ( 24/20 )

A : 무게 자유
B : Knee raise
C : 상담

[ 수원 ]

3 Minutes of :

5 Snatch ( 95/65 )
5 Burpee over the barbell
Rest 3 minutes

3 Minutes of :

3 Snatch ( 135/85 )
5 Burpee over the barbell
Rest 3 minutes

3 Minutes of :

1 Snatch ( 155/105 )
5 Burpee over the barbell

A : ( 95/55 ), ( 115/65 ), ( 135/75 )
B : ( 75/35 ), ( 95/40 ), ( 115/45 )
C : 무게 자유

161

Wednesday 230726

[ 잠실 ]

1.

Overhead Squat

3 - 3 - 3 - 3 - 3

2.

7 Rounds for time of :

7 Overhead Squat ( 135/95 )
7 Handstand Push up

A : Mat Assist
B : Box Assist
C : 상담

# 스케일 무게 자유

Time cap : 10 MIN

[ 수원 ]

Team of 2

2 Rounds for time of :

2000 Row
100 Wall Ball Shot ( 20/14 )

Scale : 무게자유

[ 압구정 ]

"Sean"

10 Rounds for time of :

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

TIME CAP : 25 MIN

A : Pull up
B : Band Assist
C : 상담

@painstorms

160

Tuesday 230725

[ 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

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Kettlebell Swing ( 32/24 )
10 Ring Dip
10 Box Jump ( 24/20 )

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

#링딥은 머슬업으로 시작하세요

[ 잠실 ]

"Zoolander"

As many round as possible in 15 Minutes :

30 Double under
10 Power Clean ( 155/105 )
30 Double under
10 Burpee over the barbell

A : 무게 자유
B : x2 Single under
C : 상담

@painstorms

159

Monday 230724

[ 압구정 ]

As many rounds as possible in 16 minutes :

8 RH Dumbbell Snatch ( 50/35 )
8 RH Dumbbell Overhead Lunge
8 LH Dumbbell Snatch
8 LH Dumbbell Overhead Lunge
40 Double under

A : 무게 자유
B : 80 Single under
C : 상담

[ 잠실 ]

For time of :

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

Pull up
Push up
Sit up
Squat

A : Band Assist
B : Jumping Pull up
C : 18 - 15 - 12 • • •

[ 수원 ]

1.

Squat 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

158

Saturday 230722

[ 잠실 ]

AMRAP : 8 MIN

1 Clean and Jerk ( 135/95 )
1 Bar Muscle up

2 Clean and Jerk
2 Bar Muscle up

3 Clean and Jerk
3 Bar Muscle up
.
.
.

A : Chest to bar
B : Pull up
C : Band Assist

# 스케일 무게 자유

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

As many rounds as possible in 20 minutes :

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

Scale : 상담

@painstorms

157

Friday 230721

[ 수원 ]

AMRAP : 15 MIN

15 Push up
15 Box Jump ( 24/20 )
15 Toes to bar

A : Knee raise
B : Step up
C : 상담

[ 압구정 ]

6 Rounds

1 Minutes of Wall Ball Shot ( 20/14 )
1 Minutes of Sit up
Rest 1 Minutes

Scale : 무게 자유

[ 잠실 ]

For time of :

40 Wall Ball Shot ( 30/20 )
30 Toes to bar
20 Burpee Box Jump over ( 24/20 )
30 Toes to bar
40 Wall Ball Shot ( 30/20 )

A : ( 20/14 )
B : 무게 자유, Knee raise, 높이 자유
C : 상담

TIME CAP : 15 MIN

@painstorms