141

Monday 230703

[ 압구정 ]

1.

Deadlift

1 - 1 - 1 - 1 - 1

2.

7 Rounds

Burpee over the barbell

90 SEC ON
30 SEC OFF

[ 잠실 ]

EMOM x 20 MIN

1 Min : 5 Strict Handstand Push up
1 Min : 10 One Leg Squat, alternating
1 Min : 20 Sit up
1 Min : 40 Double under

A : Strict Push up, Assist Pistol
B : 10 Hand Release Push up, 15 Jumping Lunge, 80 Single under
C : 상담

[ 수원 ]

AMRAP : 20 MIN

400 Run
21 Ground to Overhead ( 95/65 )

A : ( 75/45 )
B : 무게자유
C : 상담

140

Saturday 230701

[ 잠실 ]

AMRAP : 10 MIN

3 Deadlift ( 205/135 )
2 Squat Clean
1 Push Jerk

A : ( 185/115 )
B : 무게 자유
C : 상담

[ 수원 ]

For time of :

20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2
Wall Ball Shot ( 20/14 )
2 - 4 - 6 - 8 - 10 - 12 - 14 - 16 - 18 - 20
Pull up

A : ( 14/8 )
B : 무게자유, Assist Pull up
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

200 Run
15 Kettlebell Swing ( 24/16 )
10 Burpee

Scale : 무게 자유

@painstorms

139

Friday 230630

[ 수원 ]

“Havana”

AMRAP : 25 MIN

150 Double under
50 Push up
15 Power Clean ( 185/125 )

A : ( 135/95 )
B : x2 Single under, ( 95/65 )
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Toes to bar
10 Box Jump ( 24/20 )
10 Dumbbell Squat Snatch ( 50/35 )

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

[ 잠실 ]

Team of 2

For time of :

100 Wall Ball Shot ( 20/14 )
90 Sit up
80 Pull up
70 Box Jump over ( 24/20 )
60 Ring Dip
50/40 Row
40 Medicine Ball Clean
30 Handstand Push up
20 Burpee Box Jump over
10 Wall Walk

A : Bar Dip, Mat Assist
B : Band Assist, 높이 자유, Push up, Half Wall Walk
C : 상담

TIME CAP : 25 MIN

@painstorms

138

Thursday 230629

[ 압구정 ]

5 Rounds

1 Minutes of Push Jerk ( 115/75 )
1 Minutes of Medicine Ball Clean ( 20/14 )
Rest 1 Minutes

A : ( 95/65 )
B : ( 75/35 ), ( 14/8 )
C : 무게 자유

[ 잠실 ]

1.

Hang Snatch

1 - 1 - 1 - 1 - 1

2.

AMRAP : 7 MIN

2 Hang Snatch
30 Double under

4 Hang Snatch
30 Double under

6 Hang Snatch
30 Double under
.
.

B : 무게 자유
C : x2 Single under

[ 수원 ]

Team of 2

AMRAP : 20 MIN

30/25 Row ( Cal )
50 Dumbbell Deadlift ( 50/35 )
30/25 Row
40 Dumbbell Front Squat
30/25 Row
30 Dumbbell Shoulder to Overhead

A : ( 35/25 )
B : 무게자유
C : 상담

137

Wednesday 230628

[ 잠실 ]

For time of :

30 Muscle up

A : Bar Muscle up
B : 60 Toes to Bar
C: 100 Knee raise

# 떨어질때 마다 10 Burpee

[ 수원 ]

AMRAP : 20 MIN

5 Power Snatch ( 115/75 )
7 Toes to bar
9 Box Jump ( 24/20 )

A : ( 95/55 )
B : 무게자유, Knee raise, Step up
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes : 

30 Double Under 
20 Sit up 
1 Devil Press ( 50/35 )

30 Double Under 
20 Sit up 
2 Devil Press

30 Double Under 
20 Sit up 
3 Devil Press

. 
. 
.  

A : 무게 자유
B : x2 Single under
C : 상담

@painstorms

136

Tuesday 230627

[ 수원 ]

1.

Front Squat

5 - 5 - 5 - 5 - 5

2.

AMRAP : 7 MIN

15 Push up
20 Squat

[ 압구정 ]

"Jackie"

For time of :

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

A : ( 35/15 )
B : Band Assist
C : Box Assist

[ 잠실 ]

10 Rounds for time of :

10 Back Squat ( 135/95 )
100m Run
Rest 30 Seconds

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

@painstorms

135

Monday 230626

[ 압구정 ]

1.

Hang Snatch

1 - 1 - 1 - 1 - 1

2.

10 Rounds for time of :

10 Burpee
30 Second Plank Hold

TIME CAP : 15 MIN

Scale : 상담

[ 잠실 ]

AMRAP : 14 MIN

5 Strict Pull up
10 Box Jump ( 24/20 )
15 Kettlebell Swing ( 24/16 )

A : Band Assist, 무게 자유
B : 높이 자유
C : 상담

[ 수원 ]

5 Rounds for time of :

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

A : 무게자유
B : 20 Reps
C : 상담

134

Saturday 230624

[ 잠실 ]

"Grandy"

For time of :

75 Clean and Jerk ( 75/55 )

Scale : 무게 자유

TIME CAP : 10 MIN

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

As many rounds as possible in 18 minutes :

10 Dumbbell Snatch ( 50/35 )
15 Wall Ball Shot ( 20/14 )
30 Double under

A : 무게 자유
B : x2 Single under
C : 상담

@painstorms

133

Friday 230623

[ 수원 ]

“Josh”

For time of :

21 Overhead Squat ( 95/65 )
42 Pull up

15 Overhead Squat
30 Pull up

9 Overhead Squat
18 Pull up

A : ( 75/45 )
B : 무게자유, Assist Pull up
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

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

A : Bar Muscle up / 4 C2B
B : 4 Pull up
C : 상담

[ 잠실 ]

“TABATA"

Toes To bar
Hang Power Snatch ( 45/35 )
Burpee over the barbell

Scale : Knee raise, 무게 자유

@painstorms

132

Thursday 230622

[ 압구정 ]

As many rounds as possible in 20 minutes :

200 Run
15 Burpee
20 Sit up

Scale : 상담

[ 잠실 ]

For time of :

10 Squat Clean ( 185/125 )
50 Double under
8 Squat Clean
40 Double under
6 Squat Clean
30 Double under
4 Squat Clean
20 Double under
2 Squat Clean
10 Double under

A : 무게 자유
B : x2 Single under
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

AMRAP : 16 MIN

12 Box Jump ( 24/20 )
6 Power Clean ( 115/75 )
6 Burpee over the barbell

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

131

Wednesday 230621

[ 잠실 ]

Team of 2

For time of :

80/70 Row ( cal )
20 Deficit Handstand Push up ( 45LB x 3 )

60/50 Row
40 Deficit Handstand Push up ( 45 x 2 )

40/30 Row
60 Deficit Handstand Push up ( 45 x 1 )

20/10 Row
80 Handstand Push up

A : 높이 자유 ( 최소 HSPU )
B : Mat Assist
C : Push up

TIME CAP : 25 MIN

[ 수원 ]

1.

Sumo Deadlift

2 - 2 - 2 - 2 - 2

2.

AMRAP : 10 MIN

10 Sumo Deadlift ( 135/95 )
15 Sit up

Scale : 무게자유

[ 압구정 ]

"The Chief"

5 Rounds

1 Minutes of Clean ( 135/95 )
1 Minutes of Push up
1 Minutes of Squat
Rest 1 Minutes

A : ( 115/75 )
B : 무게 자유
C : 상담

@painstorms

130

Tuseday 230620

[ 수원 ]

Team of 2

For time of :

500 Row
50 Thruster ( 95/65 )
200 Double under
50 Thruster
1000 Row
50 Thruster
200 Double under
50 Thruster
500 Row

A : ( 75/45 )
B : 무게자유, x2 Single under
C : 상담

[ 압구정 ]

Team of 2

2 Rounds for time of :

2000 Row
100 Toes to bar

Scale : Knee raise

[ 잠실 ]

AMRAP : 15 MIN

20 Sit up
15 Pull up
10 Dumbbell Snatch, LH ( 50/35 )
10 Dumbbell Snatch, RH

A : 무게 자유
B : Band Assist
C : 상담

@painstorms

129

Monday 230619

[ 압구정 ]

As many rounds as possible in 15 minutes :

6 Handstand push up
8 Kettlebell Swing ( 32/24 )
10 Kettlebell Front rack Lunge

A : Mat Assist
B : Push up
C : 상담

[ 잠실 ]

10 Rounds For time of :

20 Walking Lunge
10 Burpee

B : 7 Rounds
C : 상담

[ 수원 ]

3 Rounds for time of :

400 Run
20 Toes to bar
20 V up

A : Knee raise
B : Knee touch
C : 상담

128

Saturday 230617

[ 잠실 ]

For time of :

5 Shoulder Press ( 115/75 )
10 Overhead Squat
15 Push Press
20 Front Squat
25 Push Jerk
30 Back Squat

A : ( 95/55 )
B : ( 75/35 )
C : 무게 자유

TIME CAP : 10 MIN

[ 수원 ]

For time of :

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

Sumo Deadlift High Pull ( 95/65 )
Box Jump Over ( 24/20 )

A : ( 75/45 )
B : 무게자유, Step up Over
C : 상담

[ 압구정 ]

For time of :  

30 - 27 - 24 - 21 - 18 - 15 - 12 - 9 - 6 - 3  
 
Wall Ball Shot ( 30/20 )  
 
Each Round begin with 200 Run

A : ( 20/14 )
B : ( 14/8 )
C : 상담

@painstorms

127

Friday 230616

[ 수원 ]

Team of 2

For time of :

1000 Row
100 Wall Ball Shot ( 20/14 )
50 Hang Snatch ( 115/75 )
100 Wall Ball Shot
1000 Row

A : 둘 중 하나 무게자유
B : 둘 다 무게자유
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes : 

30 Double Under 
20 Sit up 
1 Bar Muscle up 

30 Double Under 
20 Sit up 
2 Bar Muscle Up 

30 Double Under 
20 Sit up 
3 Bar Muscle up 

. 
. 
.  

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

[ 잠실 ]

For time of :

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

Box Jump ( 24/20 )
Wall Ball Shot ( 20/14 )
V-up

5 Handstand Push up ( after every round )

TIME CAP : 20 MIN

A : 무게 자유
B : Mat Assist, Knee Touch
C : Step up, Push up, Crunch

@painstorms