247

Wednesday 250416

[ 잠실 ]

Team of 2

For time of :

150 Wall Ball Shot ( 20/14 )
150 Shuttle Run ( 5m )
150 Push up

TIME CAP : 20 MIN

B : 무게 자유
C : 상담

[ 수원 ]

“Sakura”

Team of 2

For time of :

800 Run with medicine ball ( 20/14 )
100 Medicine Ball Clean
800 Run with MB
100 Push up
800 Run with MB
100 Wall Ball Shot

Time Cap : 30 MIN

A : ( 14/8 )
B : 75 Rep
C : 상담

[ 압구정 ]

"Kelly 1/2"

As many rounds as possible in 20 minutes :

200 Run
15 Box Jump ( 24/20 )
15 Wall Ball Shot ( 20/14 )

A : 무게 자유
B : Step up
C : 상담

Compare to 240611

@painstorms

246

Tuesday 250415

[ 수원 ]

AMRAP : 5 MIN

3 Power Snatch ( 115/75 )
9 Box Jump ( 24/20 )

Rest 1:30

AMRAP : 4 MIN

2 Power Snatch ( 135/95 )
6 Box Jump

Rest 1:30

AMRAP : 3 MIN

1 Power Snatch ( 155/105 )
3 Box Jump

A : ( 95/55 ), ( 115/75 ), ( 135/95 )
B : 무게자유, Step up
C : 상담

[ 압구정 ]

5 Rounds

2 Minutes of :

20 Power Snatch ( 75/55 )
Max reps Double under

Rest 2 Minutes

A : 무게 자유
B : 15 Reps
C : 상담

Compare to 200522

[ 잠실 ]

AMRAP : 18 MIN

40 Double under
20 Sit up
1 Snatch ( 155/105 )

40 Double under
20 Sit up
2 Snatch

40 Double under
20 Sit up
3 Snatch
.
.
.

A : ( 115/85 )이상
B : 무게 자유
C : x2 Single under

@painstorms

245

Monday 250414

[ 압구정 ]

As many rounds as possible in 17 minutes :

1 Bar Muscle up
10 Push up
15 Squat

2 Bar Muscle up
10 Push up
15 Squat

3
.
.

A : x2 Toes to bar
B : x2 Knee raise
C : 상담

[ 잠실 ]

“Jackie"

For time of :

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

TIME CAP : 10 MIN

Scale : 무게 자유

[ 수원 ]

AMRAP : 12 MIN

5 Pull up
10 Knee to Elbow
15 Goblet Squat ( 24/16 )

A : 무게 자유
B : Band Assist, Knee raise
C : 상담

244

Saturday 250412

[ 잠실 ]

For time of :

10 - 8 - 6 - 4 - 2

Thruster ( 135/95 )
Clean and Jerk

TIME CAP : 10 MIN

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

"Mcghee"

As many rounds as possible in 24 minutes :

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

A : ( 225/145 )
B : Step up
C : 상담

Compare to 240608

@painstorms

243

Friday 250411

[ 수원 ]

Team of 2

For time of :

40 Snatch ( 135/95 )
80 Box Jump Over ( 24/20 )
160 Wall Ball Shot ( 20/14 )

A : 무게 자유
B : Step up over
C : 상담

[ 압구정 ]

For time of :

700 Run
15 Bar Muscle up

700 Run
12 Bar Muscle up

700 Run
9 Bar Muscle up

TIME CAP : 21 MIN

A : 21 Toes to bar
B : 21 Knee raise
C : 상담

[ 잠실 ]

"400's"

5 Rounds for time of :

400m Run
Rest 2 Minutes

Scale : 4R

@painstorms

242

Thursday 250410

[ 압구정 ]

Team of 2

For time of :

50 Clean ( 115/75 )
40 Clean ( 135/95 )
30 Clean ( 165/115 )
20 Clean ( 195/135 )
10 Clean ( 225/145 )

TIME CAP : 17 MIN

A : ( 115/75 ), ( 135/95 ), ( 165/115 )
B : ( 95/65 ), ( 115/75 ), ( 135/95 )
C : 무게 자유

[ 잠실 ]

For time of :

120 Double under
8 Wall Walk
4 Rope Climb

90 Double under
6 Wall Walk
3 Rope Climb

60 Double under
4 Wall Walk
2 Rope Climb

30 Double under
2 Wall Walk
1 Rope Climb

TIME CAP : 15 MIN

A : 10-8-6-4 Strict Chest to bar or Pull up
B : Half Wall Walk, Band Strict Pull up
C : x2 Single under, 10-8-6-4 Inch worm Push up

[ 수원 ]

4 Rounds for time of :

21 Front Squat ( 115/75 )
15 Burpee over the barbell
9 Push Press

A : ( 95/65 )
B : 무게 자유
C : 상담

241

Wednesday 250409

[ 잠실 ]

1.

Deadlift

2 - 2 - 2 - 2 - 2

2.

TABATA

Deadlift ( 135/95 )
Box Jump over ( 24/20 )

A : ( 95/65 ) 이상
B : 무게 자유
C : 높이 자유

[ 수원 ]

EMOM x 20

Odd : 15/12 Row ( Cal )
Even : 24 Sit up

A : 18 Sit up
B : 12/10, 15 Sit up
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Strict Chin up
5/5 Dumbbell Push Press ( 50/35 )
10 Dumbbell Goblet Squat

A : 무게 자유
B : Band Assist
C : 상담

@painstorms

240

Tuesday 250408

[ 수원 ]

Age Group Semifinal

AMRAP : 10 MIN

1 Clean ( 185/125 )
1 Bar Muscle up

*After completing a round, add 1 rep to each movement.

A : ( 155/105 ), Toes to bar
B : 무게 자유, Knee raise
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

10 Burpee
15 Sit up
10 Knee to elbow
15 Back Extension

Scale : Knee raise

Compare to 240408

[ 잠실 ]

Team of 2

3 Rounds for time of :

50 Front squat ( 115/75 )
40 Burpee over the barbell
30 Push Press

TIME CAP : 20 MIN

A : ( 95/65 )
B : 무게 자유
C : 상담

@painstorms

239

Monday 250407

[ 압구정 ]

As many rounds as possible in 20 minutes :

200 Run
10 Thruster ( 95/65 )

Scale : 무게 자유

[ 잠실 ]

10 Rounds for time of :

5 Muscle up
10 Squat
15 Sit up

TIME CAP : 15 MIN

A : 7 Chest to bar or 10 Pull up
B : 10 Band Pull up
C : 상담

[ 수원 ]

For time of :

1800 Run
50 Hand raise Push up
1800 Run

Scale : 상담

238

Saturday 250405

[ 잠실 ]

"Ingrid"

10 Rounds for time of :

3 Snatch ( 135/95 )
3 Burpee over the barbell

TIME CAP : 8 MIN

A : ( 95/65 )
B : ( 75/45 )
C : 상담

[ 수원 ]

AMRAP : 12 MIN

10 Double under / 1 Power Snatch ( 135/95 )
20 Double under / 2 Power Snatch
30 Double under / 3 Power Snatch
.
.
.

A : ( 115/75 )
B : x2 Single under, 무게 자유
C : 상담

[ 압구정 ]

"Dork"

6 Rounds for time of :

60 Double under
30 Kettlebell Swing ( 24/16 )
15 Burpee

TIME CAP : 30 MIN

A : 무게 자유
B : 120 Single / 30 Double
C : 상담

Compare to 240503

@painstorms

237

Friday 250404

[ 수원 ]

AMRAP : 20 MIN

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

Scale : Knee raise

[ 압구정 ]

As many rounds as possible in 15 minutes :

15 Squat
10 Toes to bar
1 Snatch ( 135/95 )

15 Squat
10 Toes to bar
2 Snatch

15 Squat
10 Toes to bar
3 Snatch
.
.

A : ( 115/75 )
B : Knee raise
C : 상담

Compare to 240813

[ 잠실 ]

For time of :

21 - 15 - 9

Kettlebell Swing ( 24/16 )
Toes to bar
Thruster ( 95/65 )

A : ( 75/55 )
B : 무게 자유, Knee raise, 무게 자유
C : 상담

@painstorms

236

Thursday 250403

[ 압구정 ]

As many rounds as possible in 20 minutes :

15/12 Row ( Cal )
12 Ring Dip

A : 8 Ring Dip / 12 Bar Dip
B : Push up
C : 상담

[ 잠실 ]

For time of :

1000/900 Row
50 Sit up
30 Ring Dip
50 Sit up
1000/900 Row

A : Bar Dip
B : Band Assist
C : 상담

[ 수원 ]

1.

Front Squat

3 - 3 - 3 - 3 - 3

2.

AMRAP : 7 MIN

Burpee

235

Wednesday 250402

[ 잠실 ]

For time of :

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

Burpee
Power Clean ( 135/95 )
Chest to bar

TIME CAP : 15 MIN

A : ( 95/65 ) 이상
B : 무게 자유, Band Pull up
C : 상담

[ 수원 ]

Team of 2

I go, You go

20 Rounds for time of :

200/180 Row
6 Shuttle Run ( 25ft )

Scale : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

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

A : 무게 자유
B : Step up
C : 상담

@painstorms

234

Tuesday 250401

[ 수원 ]

5 Rounds for time of :

12 Chest to bar
12 Wall Ball Shot ( 20/14 )
12 Box Jump ( 24/20 )

A : Pull up
B : 무게 자유, Step up
C : 상담

[ 압구정 ]

1.

Deadlift

3 - 3 - 3 - 3 - 3

Compare to 240508

2.

As many rounds as possible in 10 minutes :

8 Burpee
12 V up

Scale : Sit up

[ 잠실 ]

1.

Back Squat

2 - 2 - 2 - 2 - 2

2.

AMRAP : 7 MIN

20 Squat
50 Double under

Scale : x2 Single under

@painstorms

233

Monday 250331

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Strict Pull up
5/5 Dumbbell Push Jerk ( 50/35 )
10 Dumbbell Overhead Lunge

A : Kipping
B : Assist Pull up
C : 상담

[ 잠실 ]

Team of 2

For time of :

80/70 Row ( cal)
20 Deficit Handstand Push up ( 45x3 )

60/50 Row
40 Deficit Handstand Push up ( 45x2 )

40/30 Row
60 Deficit Handstand Push up ( 45x1 )

20/10 Row
80 Handstand Push up

TIME CAP : 25 MIN

A : 높이 자유, Mat Assist
B : Push up
C : 상담

[ 수원 ]

“Incredible Hulk"

AMRAP : 20 MIN

5 Deadlift ( 115/75 )
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat

A : ( 95/65 )
B : 무게 자유
C : 상담