156

Thursday 230720

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Strict Pull up
5 Strict Handstand push up
5 Devil Press ( 50/35 )

A : Kipping, Mat Assist
B : Band Assist, Push up
C : 상담

[ 잠실 ]

Team of 2

For time of :

400 Run
40 Snatch ( 95/65 )

400 Run
30 Snatch ( 135/95 )

400 Run
20 Snatch ( 175/125 )

A : ( 75/45 ), ( 105/75 ), ( 135/95 )
B : 무게 자유
C : 상담

[ 수원 ]

3 Rounds for time of :

25 Deadlift ( 225/155 )
800 Run

A : ( 185/125 )
B : 무게자유
C : 상담

155

Wednesday 230719

[ 잠실 ]

AMRAP : 15 MIN

50 Double under
40 Walking Lunge
30 Sit up
20 Squat
10 Burpee

B : x2 Sinlge under
C : 상담

[ 수원 ]

For time of :

30 Back Lunge ( 135/95 )
100 Double under

30 Front Lunge ( 115/75 )
100 Double under

30 Overhead Lunge ( 95/55 )
100 Double under

A : 무게자유
B : x2 Single under or 50 Double under
C : 상담

[ 압구정 ]

6 Rounds for time of :

200 Run
30 Squat
5 Clean and Jerk ( 135/95 )

A : ( 115/75 )
B : ( 95/55 )
C : 무게 자유

@painstorms

154

Tuesday 230718

[ 수원 ]

For time of :

1000 Row

then, 5 rounds of :

20 Pull up
10 Power Clean ( 135/85 )

A : ( 95/65 )
B : Assist Pull up, 무게자유
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

3 Muscle up
9 Push up
12 Box Jump ( 24/20 )

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

[ 잠실 ]

“Nate"

AMRAP : 20 MIN

2 Muscle up
4 Handstand Push up
8 Kettlebell Swing ( 32/24 )

A : 4 Chest to bar, Mat Assist
B : Pull up, Strict Push up
C : Band Pull up or Box Pull up, Push up

@painstorms

153

Monday 230717

[ 압구정 ]

1.

Overhead Squat

3 - 3 - 3 - 3 - 3

2.

For time of :

50 Jumping Lunge
25 Burpee

40 Jumping Lunge
20 Burpee

30 Jumping Lunge
15 Burpee

20 Jumping Lunge
10 Burpee

10 Jumping Lunge
5 Burpee

TIME CAP : 10 MIN

[ 잠실 ]

1.

Back Squat

1 - 1 - 1 - 1 - 1

2.

For time of :

1000 Row

[ 수원 ]

10 Rounds for reps of :

30 seconds of Burpee
Rest 30 seconds

30 seconds of Dumbbell Thruster ( 50/35 )
Rest 30 seconds

Scale : 무게 자유

152

Saturday 230715

[ 잠실 ]

AMRAP : 14 MIN

10 DB Push Jerk ( 50/35 )
20 Box Step up ( 24/20, With DB )
30 Sit up

Scale : 높이 자유, 무게 자유

[ 수원 ]

7 Rounds for time of :

21 Shoulder Press ( 75/55 )
21 Sit up

B : 무게자유
C : 상담

[ 압구정 ]

3 Rounds For time of :

1000 Row
50 Sit up
50 Back Extension

Scale : 상담

@painstorms

151

Friday 230714

[ 수원 ]

AMRAP : 15 MIN

9 Box Jump Over ( 24/20 )
6 Chest to bar
3 Power Snatch ( 135/95 )

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

[ 압구정 ]

As many rounds as possible in 18 minutes :

30 Double under
6 DB Burpee ( 50/35 )
6 DB Hang Power Clean
6 DB Push Jerk

A : 무게 자유
B : x2 Single under
C : 상담

[ 잠실 ]

Team of 2

For time of :

8 Rounds
Partner A : 15 Pull up
Partner B : 15 Wall Ball Shot( 20/14 )

Then,

8 Rounds
Partner A : 10 Chest to bar
Partner B : 10 Thruster ( 95/65 )

A : Alll Pull up, ( 14/10 ), ( 75/45 )
B : Band Assist, 무게 자유
C : 상담

TIME CAP : 20 MIN

@painstorms

150

Thursday 230713

[ 압구정 ]

As many rounds as possible in 15 minutes :

1 Snatch ( 135/95 )
5 Strict Pull up
15 Squat

2 Snatch
5 Strict Pull up
15 Squat

3
.
.

A : ( 115/75 ), Kipping
B : Band Assist
C : 상담

[ 잠실 ]

AMRAP : 10 MIN

3 Handstand Push up
3 Unbroken Clean ( 205/135 )
6 Handstand Push up
3 Unbroken Clean
9 Handstand Push up
3 Unbroken Clean
12 Handstand Push up
3 Unbroken Clean
.
.
.

A : ( 135/95 ) 이상, Mat Assist
B : ( 75/55 ) 이상, Push up
C : 무게 자유 및 상담

[ 수원 ]

AMRAP : 20 MIN

20 Medicine Ball Clean ( 20/14 )
60 Double under

A : 무게 자유
B : x2 Single under
C : 상담

149

Wednesday 230712

[ 잠실 ]

For time of :

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

Toes to bar

Each rounds begin with 40 Double under

A : 20 Double under
B : Knee raise
C : x2 Single under

TIME CAP : 15 MIN

[ 수원 ]

1.

Deadlift

1 - 1 - 1 - 1 -1

2.

AMRAP : 10 MIN

10 Deadlift ( 135/95 )
10 Push up

Scale : 무게자유

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Handstand push up
10 Box Jump ( 24/20 )
10 Kettlebell Swing ( 32/24 )

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

@painstorms

148

Tuesday 230711

[ 수원 ]

Team of 2

For time of :

150/120 Row ( Cal )
150 Toes to bar
120 Hang Power Clean ( 115/85 )

A : 무게자유
B : Knee raise
C : 상담

[ 압구정 ]

5 Rounds

2 Minutes of :

10 Power Clean ( 95/65 )
10 Thruster
Row for Max Calories

Rest 2 Minutes

A : ( 75/55 )
B : 무게 자유
C : 상담

[ 잠실 ]

5 Rounds 3 minutes of :

10 Front Squat ( 185/125 )
10 Box Jump ( 30/24 )
Row for max Calories
Rest 3 Minutes

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

@painstorms

147

Monday 230710

[ 압구정 ]

As many rounds as possible 18 minutes :

10 Burpee
15 Sit up
10 Toes to bar
15 Back Extension

Scale : Knee raise

[ 잠실 ]

For time of :

2 minutes of L Sit Hold
4 minutes of Handstand Hold
6 minutes of Plank Hold

A : Tuck Sit Hold
B : Half Wall Walk Hold
C : 상담

Time Cap : 18 Min

[ 수원 ]

AMRAP : 12 MIN

12 Kettlebell Swing ( 24/16 )
12 Kettlebell Squat
12 Singe-arm Kettlebell Push Press

Sclae : 무게자유

146

Saturday 230708

[ 잠실 ]

AMRAP : 15 MIN

12/10 Row
50 Double under
1 Muscle up

12/10 Row
50 Double under
2 Muscle up
.
.

A : Bar Muscle up
B : x2 Chest to bar or Pull up
C : Band Assist, x2 Single under

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

As many rounds as possible in 20 minutes :

6 One Arm Devil Press ( 50/35 )
16 Overhead Lunge
200 Run

Scale : 무게 자유

@painstorms

145

Friday 230707

[ 수원 ]

Team of 2

AMRAP : 20 MIN

1000 Row
80 Wall Ball Shot ( 20/14 )
60 Wall Ball Step up ( 24/20 )
30 Bar Muslce up

A : 60 Toes to bar
B : 무게자유, 60 Knee raise
C : 상담

[ 압구정 ]

"TK"

As many rounds as possible in 20 minutes :

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

A : Kipping
B : Band Assist, Step up
C : 상담

[ 잠실 ]

AMRAP : 18 MIN

5 DB Hang Clean and Jerk, Left (50/35)
10 DB Overhead Lunge, Left
5 DB Hang Clean and Jerk, Right
10 DB Overhead Lunge, Right
15 Sit up
15 Squat

B : 무게 자유
C : 상담

@painstorms

144

Thursday 230706

[ 압구정 ]

Team of 2

For time of :

150 Wall Ball Shot ( 20/14 )
50 Clean ( 205/125 )
150 Wall Ball Shot

TIME CAP : 20 MIN

A : ( 175/105 )
B : 무게 자유, ( 14/8 )
C : 상담

[ 잠실 ]

“Scotty"

AMRAP : 11 MIN

5 Deadlift ( 315/185 )
18 Wall Ball Shot ( 20/14 )
17 Burpee over the barbell

A : ( 200/100 ) 이상
B : ( 100/50 )이상, 무게 자유
C : 상담

[ 수원 ]

3 Rounds for time of :

20 Single Devil Press ( 50/35 )
100 Double under
20 Single Devil Press

A : ( 35/25 )
B : 무게 자유, x2 Single under
C : 상담

143

Wendnesday 230705

[ 잠실 ]

1.

Push Jerk

1 - 1 - 1 - 1 - 1

2.

For time of :

30 - 20 - 10

Push Jerk ( 115/75 )
Toes to bar

A : ( 95/65 )
B : ( 75/45 ), Knee raise
C : 무게 자유

TIME CAP : 10 MIN

[ 수원 ]

"Cindy"

AMRAP : 20 MIN

5 Pull up
10 Push up
15 Squat

Scale : Assist Pull up

[ 압구정 ]

5 Rounds for time of :

500 Row
50 V up

A : 40 Reps
B : 30 Reps
C : 상담

@painstorms

142

Tuesday 230704

[ 수원 ]

1.

Back Squat

1 - 1 - 1 - 1 - 1

2.

12.1

AMRAP : 7 MIN

Burpee

[ 압구정 ]

As many rounds as possible in 20 minutes :

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

[ 잠실 ]

Team of 2

2 Rounds for time of :

1000 Row
50 Thruster ( 95/65 )
30 Chest to bar

A : ( 75/55 ), Pull up
B : 무게 자유, Band Assist
C : 상담

TIME CAP : 20 MIN

@painstorms