22

Tuesday 240716

[ 압구정 ]

"CORA"

For time of :

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

Sit up
Box Jump ( 24/20 )
Toes to bar
Burpee

3 Handstand Push up ( after every round )

TIME CAP : 25 MIN

A : 2/3 T2B or Knee raise, Mat Assist
B : Step up, No HSPU
C : 상담

[ 잠실 ]
​
"Chuck Norris"
​
For time of :
​
50 Box Jump ( 24/20 )
50 Jumping Pull up
50 Kettlebell Swing ( 16/12 )
50 Walking Lunge
50 Knee to elbow
50 Push Press ( 45/35 )
50 Back Extension
50 Wall Ball Shot ( 20/14 )
50 Burpee
50 Double under
​
A : 무게 자유
B : 높이 자유, Knee raise, x2 Single under
C : 상담
​
TIME CAP : 25 MIN

[ 수원 ]

AMRAP : 12 MIN

12 Deadlift ( 135/95 )
9 Push Press
6 Back Squat

A : ( 115/75 )
B : 무게 자유
C : 상담

21

Monday 250715

[ 수원 ]

AMRAP : 20 MIN

10 Toes to bar
20 Push up
30 Sit up
40 Squat

Scale : Knee raise

[ 압구정 ]

1.

Back Squat

3 - 3 - 3 - 3 - 3

Compare to 231023

2.

For time of :

75 Wall Ball Shot ( 20/14 )
150 Single under

TIME CAP : 6 MIN

Scale : 무게 자유

[ 잠실 ]

1.

Back Squat

1 - 1 - 1 - 1 - 1

2.

AMRAP : 6 MIN

100 Wall Ball Shot ( 20/14 )
Max reps Muscle up

A : 무게 자유, Chest to bar
B : Pull up
C : Band Assist

20

Saturday 240713

[ 잠실 ]

AMRAP : 20 MIN

300 Row
100 Double under

Scale : 300 Single under

[ 압구정 ]

"Jenny"

As many rounds as possible in 20 minutes :

20 Overhead Squat ( 45/35 )
20 Back Squat
400 Run

Scale : 상담

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

@painstorms

19

Friday 240712

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Deadlift ( 155/105 )
10 Push up
10 One Leg Squat, Alternating

A : 무게 자유, Box Pistol
B : 10 Jumping Lunge
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

10 DB Snatch, Alternating (50/35 )
10 DB Overhead Walking Lunge
10 DB Snatch
10 DB Overhead Walking Lunge
20 Sit up

B : 무게 자유
C : 상담

[ 수원 ]

For time of :

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

Power Snatch ( 115/85 )
Burpee Pull up

Time Cap : 18 MIN

A : ( 95/65 )
B : 무게 자유, Burpee Box Pull up
C : 상담

18

Thursday 240711

[ 수원 ]

AMRAP : 20 MIN

200 Run
20 Sit up
20 Kettlebell Swing ( 24/16 )

Scale : 무게자유

[ 압구정 ] [ 잠실 ]

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

Compare to 230803

@painstorms

17

Wednesday 240610

[ 잠실 ]

Team of 2

For time of :

5000/4000 Row

# 20번씩 당기고 교대

Scale : 귀가

[ 압구정 ]

5 Rounds

2 Minutes of :

15/12 Row ( Cal )
8 Thruster ( 115/75 )
Max reps Burpee over the barbell

Rest 2 Minutes

A : ( 95/65 )
B : 무게 자유
C : 상담

[ 수원 ]

Team of 2

For time of :

100 Dumbbell Box Step up ( 24/20 ) ( 50/35 )
80 Box Jump
60 Dumbbell Thruster

A : 무게자유
B : Step up
C : 상담

@painstorms

16

Tuesday 240709

[ 압구정 ]

As many rounds as possible in 15 minutes :

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

2 Snatch
5 Strict Handstand push up
15 Squat

3
.
.

A : ( 115/75 ), Mat Assist
B : 무게 자유, 10 Push up
C : 상담

[ 잠실 ]

5 Rounds

AMRAP : 2 MIN

7 Burpee
7 Handstand Push up
7 Burpee
7 Handstand Push up
Max Double under
1 Rest

# 매 라운드 마다 더블언더 총 갯수에 합이 기록입니다.

A : 6 Reps, Mat Assist
B : 5 Reps, Single under
C: 상담

[ 수원 ]

1.

Back Squat

20x1

2.

For time of :

100 Toes to bar

Time Cap : 10 MIN

Scale : Knee raise

15

Monday 240708

[ 수원 ]

EMOM x 20

1 : 5 Clean and Jerk ( 135/95 )
2 : 15 Strict Push up
3 : 50 Double under
4 : 15/12 Row ( Cal )

A : ( 115/75 ), Mat Strict
B : 무게자유, Hand raise Push up, Single under, 12/10
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

4 Strict Pull up
8 Kettlebell Swing ( 24/16 )
12 Box Jump ( 24/20 )
#Step down from the box

A : 무게 자유
B : Step up
C : 상담

[ 잠실 ]

"Nasty Girls 1.5"

3 Rounds For time of :

50 Squat
7 Muscle up
10 Hang Power Clean ( 175/125 )

A : ( 135/95 )이상, Bar Muscle up
B : 무게 자유, 14 Chest to bar or 14 Pull up
C : 상담

@painstorms

14

Saturday 240606

[ 잠실 ]

Team of 2

For time of :

50 Thruster ( 95/65 )
25 Bar Muscle up
40 Thruster
20 Bar Muscle up
30 Thruster
15 Bar Muscle up
20 Thruster
10 Bar Muscle up
10 Thruster
5 Bar Muscle up

A : 무게 자유, Chest to bar or Pull up
B : Band Assist
C : 상담

[ 압구정 ]

"Michael V"

3 Rounds for time of :

1000 Row
50 Back Extension
50 V up

Scale : 상담

[ 수원 ]

AMRAP : 15 MIN

20 Row ( Cal )
15 Toes to bar
10 Dumbbell Snatch ( 50/35 )

A : 무게자유
B : Knee raise
C : 상담

@painstorms

13

Friday 240705

[ 압구정 ]

As many rounds as possible in 15 minutes :

12 Dumbbell Weighted Lunge ( 50/35 )
6 Handstand push up
3 Clean and Jerk ( 165/115 )

A : Mat Assist, ( 135/95 )
B : Push up
C : 상담

[ 잠실 ]

For time of :

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

TIME CAP : 15 MIN

A : 무게 자유
B : Knee raise
C : 상담

[ 수원 ]

Team of 2

For time of :

50 Deadlift ( 225/155 )
100 W up
200 Wall Ball Shot ( 20/14 )

A : ( 185/125 )
B : 무게 자유
C : 상담

12

Thursday 240704

[ 수원 ]

AMRAP : 15 MIN

4 Devil Press, Alternating ( 50/35 )
8 Overhead Lunge
12 Box Jump ( 24/20 )

*Step down from the box.

A : 무게자유
B : Step up
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

1 Muscle up
8 Kettlebell Swing ( 32/24 )
10 Wall Ball Shot ( 30/20 )

2 Muscle up
8 Kettlebell Swing
10 Wall Ball Shot

3
8
10
.
.

A : Bar Muscle up / x2 Chest to bar
B : x2 Pull up
C : 상담

[ 잠실 ]

For time of :

1500 Row
36 Power Clean ( 115/75 )
63 Box Jump over ( 24/20 )

A : ( 75/55 )이상
B : 무게 자유
C : 상담

TIME CAP : 15 MIN

@painstorms

11

Wednesday 240703

[ 잠실 ]

AMRAP : 18 MIN

1 Wall Walk
20 Sit up
30 Double under

2 Wall Walk
20 Sit up
30 Double under

3 Wall Walk
.
.
.

A : Half Wall Walk
B : x2 Single under
C : Inchworm Push up

[ 압구정 ]

“The Ghost"

6 Rounds

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

Scale : Single under

Compare to 230811

[ 수원 ]

8 Rounds

75 Sec on
15 Sec off

40 Double under
15 Russian Kettlebell Swing ( 24/16 )
Max Goblet Squat

A : 무게자유
B : Single under
C : 상담

@painstorms

10

Tuesday 240702

[ 압구정 ]

As many rounds as possible in 15 minutes :

8 Toes to bar
12 Push up
1 Clean ( 155/105 )

8 Toes to bar
12 Push up
2 Clean

8
12
3
.
.

A : 무게 자유
B : Knee raise
C : 상담

[ 잠실 ]

Team of 2

I go You go

20 Rounds for time of :

5 DB Deadlift ( 50x2/35x2 )
5 DB Walking Lunge ( meter )
5 DB Hang Power Clean
5 DB Front rack Walking Lunge

B : 무게 자유
C : 상담

TIME CAP : 24 MIN

[ 수원 ]

“Cindy”

AMRAP : 20 MIN

5 Pull up
10 Push up
15 Squat

Scale : Assist Pull up

9

Monday 240701

[ 수원 ]

1.

Clean and Jerk

2 - 2 - 2 - 2 - 2

2.

5 Rounds for time of :

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

Time Cap : 7 MIN

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 압구정 ]

5 Rounds

Max Rounds in 3 minutes of :

3 Burpee
6 Dumbbell Snatch ( 50/35 )
9 Squat

Rest 1 Minutes

Scale : 무게 자유

[ 잠실 ]

For time of :

50 Strict Pull up
100 Push up
150 Squat

TIME CAP : 15 MIN

B : Band Assist
C : 상담

@painstorms

8

Saturday 240629

[ 잠실 ]

"Fran"

For time of :

21 - 15 - 9

Thruster ( 95/65 )
pull up

A : 무게 자유
B : Band Pull up
C : 상담

TIME CAP : 10 MIN

[ 압구정 ]

"Loredo"

6 Rounds for time of :

24 Squat
24 Push up
24 Walking Lunge
400 Run

Scale : 상담

[ 수원 ]

박스 MT로 인해 수업 진행하지 않습니다.