126

Thursday 230615

[ 압구정 ]

Team of 2

I go, You go

As many rounds as possible in 15 minutes :

3 Front Squat ( 185/125 )
4 Deficit Handstand push up 45LB x 2

A : ( 155/105 ), 45LB x 1
B : 5 FS 무게 자유, Mat Assist or 8 Push up
C : 상담

[ 잠실 ]

Team of 2

For time of :

100 Pull up
80 Clean ( 115/75 )
60 Chest to bar
40 Clean
20 Bar Muscle up

A : All Pull up
B : All Band Pull up
C : 상담

TIME CAP : 20 MIN

[ 수원 ]

For time of :

10 Pull up
20 Push up
30 Squat

15 Pull up
30 Push up
45 Squat

20 Pull up
40 Push up
60 Squat

25 Pull up
50 Push up
75 Squat

30 Pull up
60 Push up
90 Squat

TIME CAP : 20 MIN

Sclae : Assist Pull up

125

Wednesday 230614

[ 잠실 ]

"Nancy"

5 Rounds for time of :

400 Run
15 Overhead Squat ( 95/65 )

A : ( 75/45 )
B : 무게 자유
C : 상담

[ 수원 ]

For time of :

45 Kettlebell Swing ( 32/24 )
400 Run
35 Kettlebell Swing
800 Run
25 Kettlebell Swing
1200 Run
15 Kettlebell Swing

A : ( 24/16 )
B : 무게자유
C : 상담

[ 압구정 ]

3 Rounds

4 Minutes of :

18/15 Row ( Cal )
Then, As many rounds as possible of :
5 Deadlift ( 225/155 )
5 Burpee over the barbell

Rest 4 minutes

A : ( 185/125 )
B : ( 135/95 )
C : 무게 자유

@painstorms

124

Tuseday 230613

[ 수원 ]

1.

Hang Power Clean

1 - 1 - 1 - 1 - 1

2.

10 Rounds for time of :

10 Burpee
15 Sit up

Time Cap : 15 MIN

[ 압구정 ]

As many rounds as possible in 15 minutes :

8 Toes to bar
10 Dumbbell Hang Clean and Jerk ( 50/35 )
12 Box Jump ( 24/20 )

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

[ 잠실 ]

1.

Bench Press

3 - 3 - 3 - 3 - 3

2.

AMRAP : 5 MIN

Max rep Double under

Scale : Single under

@painstorms

123

Monday 230612

[ 압구정 ]

1.

Front Squat

1 - 1 - 1 - 1 - 1

2.

7 Rounds for time of :

21 Overhead Lunge ( 45/35 )
12 Burpee

TIME CAP : 15 MIN

Scale : 무게 자유

[ 잠실 ]

AMRAP : 14MIN

50 Box Step up ( 24/20 )
50 Squat
40 Back Extension
40 Lunge
30 Sit up
30 Jumping Pull up
20 Toes to bar
20 Push up
10 Shuttle Run ( 50ft )
10 Burpee

Scale : Knee raise

[ 수원 ]

AMRAP : 20 MIN

10 Toes to bar
20 One Leg Squat, Alternating
40 Double under

A : Knee raise
B : Jumping Lunge, x2 Single under
C : 상담

122

Saturday 230610

[ 잠실 ]

For time of :

30 Pull up
15 Clean and Jerk( 185/125 )
20 Chest to bar
10 Clean and Jerk ( 205/135 )
10 Muscle up
5 Clean and Jerk ( 225/145 )

A : Band Bar Muscle up, ( 135/75 ), ( 155/85 ), ( 175,95 )
B : All Pull up or All Band Pull up, 무게 자유
C : 상담

TIME CAP : 18 MIN

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

As many rounds as possible in 24 minutes :

500 Row
3 Rounds Strict Cindy

A : Kipping, Hand raise push up
B : Band Assist
C : 상담

@painstorms

121

Friday 230609

[ 수원 ]

3 Rounds for time of :

400 Run
30 Squat
20 Push Press ( 115/75 )

A : ( 95/55 )
B : 무게자유
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

30 Double under
20 Sit up
10 Kettlebell Taters ( 24/16 )

A : 무게 자유
B : x2 Single
C : 상담

[ 잠실 ]

5 Rounds for time of :

6 Turkish Get up ( 24/16 )
12 Handstand Walk ( meter )
24 Back Extension

B : 1 Min Handstand Hold
C : Bear Crawl

TIME CAP : 20 MIN

@painstorms

120

Thursday 230608

[ 압구정 ]

Team of 2

As many reps as possible in 16 minutes :

100 Wall Ball Shot ( 20/14 )
80 Toes to bar
60 Burpee over the barbell
40 Snatch ( 135/95 )

A : ( 115/75 )
B : 무게 자유, Knee raise
C : 상담

[ 잠실 ]

For time of :

100 Double under
40 Front Squat ( 75/55 )
20 Toes to bar

100 Double under
40 Push Press
20 Toes to bar

100 Double under
40 Thruster
20 Toes to bar

A : 무게 자유
B : x2 Single under, Knee raise
C : 상담

TIME CAP : 18 MIN

[ 수원 ]

Three 4-minute intevals of :

21 Row ( Cal )

Then, AMRAP :

7 Deadlift ( 225/155 )
14 Sit up

Rest 4 mintues between rounds.

A : ( 185/125 )
B : 무게자유
C : 상담

119

Wednesday 230607

[ 잠실 ]

Team of 2

AMRAP : 15 MIN

60 Deadlift ( 225/155 )
60 Burpee over the barbell
60/50 Row ( cal )
60 Handstand Push up

A : ( 185/125 ), Mat assist
B : 무게 자유, Push up
C : 상담

[ 수원 ]

Team of 2

3 Rounds for time of :

100 Double under
50 Burpee over the bar
25 Power Snatch ( 95/65 )

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

[ 압구정 ]

As many rounds as possible in 15 minutes :

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

A : 무게 자유
B : Step up
C : 상담

@painstorms

118

Monday 230605

[ 수원 ]

“Hammer”

5 Rounds for time of :

5 Power Clean ( 135/95 )
10 Fornt Squat
5 Push Jerk
20 Pull up

Rest 90 seconds

A : 무게자유
B : 15 Pull up
C : 10 Pull up

#스케일은 어시스트 풀업 가능

[ 압구정 ]

"Murph" 

For time of : 

1600 Run Then,

10 Rounds 

10 Pull up 
20 Push up 
30 Squat 

Then , 1600 Run

A : 1200, 8, 16, 24
B : 800, 6, 12, 18
C : 상담

[ 잠실 ]

4 Rounds for time of :

400 Run
25 Wall Ball Shot ( 20/14 )
5 Bar Muscle up

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

TIME CAP : 20 MIN

# 스케일은 무게 자유

@painstorms

117

Saturday 230603

[ 압구정 ]

5 Rounds for time of :

400 Run
20 Burpee Box Jump ( 24/20 )

Scale : Step up

[ 잠실 ]

"Seven"

7 Rounds for time of :

7 Handstand Push up
7 Thruster ( 135/95 )
7 Knee to elbow
7 Deadlift ( 245/165 )
7 Burpee
7 Kettlebell Swing ( 32/24 )
7 Pull up

TIME CAP : 35 MIN

A : Mat Assist, ( 115/75 ), T2B, ( 185/125 ), ( 24/16 )
B : Push up, 무게 자유, Knee raise, Band Assist
C : 상담

[ 수원 ]

AMRAP : 20 MIN

20 V up
20 Wall Ball Shot ( 20/14 )
200 Run

A : ( 14/8 )
B : Knee touch
C : 상담

116

Friday 230602

[ 잠실 ]

AMRAP : 14 MIN

20 Box Jump Over ( 24/20 )
10 Toes to bar
5 Push Jerk ( 155/105 )

A : ( 115/75 )
B : 무게 자유
C : Step up, Knee raise

[ 수원 ]

“Mcghee”

AMRAP : 30 MIN

5 Deadlift ( 275/165 )
13 Push up
9 Box Jump ( 24/20 )

A : ( 225/145 )
B : 무게자유, Step up
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

1 Rounds Cindy
1 Power Clean ( 135/95 )

1 Rounds Cindy
2 Power Clean

1 Rounds Cindy
3 Power Clean
.
.
.
A : ( 115/75 )
B : ( 95/65 )
C : 무게 자유

@painstorms

115

Thursday 230601

[ 수원 ]

4 Rounds of :

1 minute of Kettlebell Swing ( 24/16 )
1 minute of Sit up
1 minute of Jumping Lunge

Scale : 무게자유

[ 압구정 ]

For time of :

50 - 40 - 30 - 20 - 10

Row ( Cal )
Dumbbell Snatch ( 50/35 )

Scale : 무게 자유

[ 잠실 ]

"Team of 2"

For time of :

40 - 30 - 20 - 10

Squat Clean
Handstand Push up
Burpee over the barbell

A : Mat Assist
B : Push up
C : 상담

# 모든 레벨 무게 자유

TIME CAP : 25 MIN

@painstorms

114

Wednesday 230531

[ 압구정 ]

Team of 2

For time of :

100 Wall Ball Shot ( 20/14 )
50 Bar Muscle up
100 Burpee over the barbell
50 Thruster ( 135/85 )

TIME CAP : 25 MIN

A : x2 Toes to bar, ( 115/65 )
B : ( 14/8 ), x2 Knee raise, 무게 자유
C : 상담

[ 잠실 ]

AMRAP : 14 MIN

10 Chest to bar
20 Sit up
40 Double under

A : Pull up
B : Band Assist, x2 Single under
C : 상담

[ 수원 ]

3 Rounds for time of :

15 Overhead Squat ( 95/65 )
15 Pull up
15 Push Jerk
15 Knee to elbow
15 Hang Clean
15 Back Extention

A : ( 75/45 )
B : 무게자유
C : 상담

113

Tuesday 230530

[ 잠실 ]

For time of :

21 - 15 - 9

Row ( cal )
Thruster ( 65/45 )
Medicine Ball Clean ( 20/14 )
Sumo Deadlift High Pull
Wall Ball Shot
Burpee

B : 무게 자유
C : 상담

[ 수원 ]

“The Ghost"

6 Rounds

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

Scale : Single under

[ 압구정 ]

As many rounds as possible in 20 minutes :

200 Run
15 Jumping Squat
10 Kettlebell Swing ( 24/16 )
3 Strict Handstand push up

200 Run
15 Jumping Squat
10 Kettlebell Swing ( 24/16 )
6 Strict Handstand push up
.
.
.

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

@painstorms

112

Friday 230526

[ 수원 ]

“G.I Jane”

For time of :

100 Burpee Pull up

or

“G.I Joe”

For time of :

50 Burpee Muscle up

Time Cap : 20 MIN

Scale : 100 Burpee Box Pull up

[ 압구정 ]

"Barbara"

5 Rounds for time of :

20 Pull up
30 Push up
40 Sit up
50 Squat

Rest 3 minutes

A : 15, 25, 35, 45
B : 10, 20, 30, 40
C : 5, 15, 25, 35

[ 잠실 ]

For time of :

10 Handstand Push up

10 Handstand Push up
25 Burpee

10 Handstand Push up
25 Burpee
50 Box Jump ( 24/20 )

10 Handstand Push up
25 Burpee
50 Box Jump
100 Sit up

10 Handstand Push up
25 Burpee
50 Box Jump
100 Sit up
150 Pistol

A : Mat Assist, Assist Pistol
B : Push up, Strp up, Jumping Lunge
C : 상담

TIME CAP : 45 MIN

@painstorms