326

Saturday 240217

[ 잠실 ]

4 Rounds for time of :

5 Single Arm DB Snatch, R ( 50/35 )
5 Single Arm DB Overhead Squat, R
5 Single Arm DB Squat Snatch, R
5 Single Arm DB Snatch, L
5 Single Arm DB Overhead Squat, L
5 Single Arm DB Squat Snatch, L
20 Sit up

B : 무게 자유
C : 상담

[ 수원 ]

하이록스 대회로 인하여 2/17 수업은 휴무입니다. 2/24에 대체 수업합니다.
양해해주셔서 감사합니다.

[ 압구정 ]

Team of 2

As many rounds as possible in 18 minutes :

60 Wall Ball Shot ( 20/14 )
40 Burpee over the barbell
20 Snatch ( 135/95 )

A : ( 115/75 )
B : ( 14/8 ), 무게 자유
C : 상담

@painstorms

325

Friday 240216

[ 수원 ]

"Chelsea"

EMOM x 30

5 Pull up
10 Push up
15 Squat

A : 4, 8, 12
B : 3, 6, 9
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

15/12 Row ( Cal )
30 Double under
3 x [ 1 Wall Walk + 2 Wall facing HSPU ]

A : 3 Wall Walk
B : x2 Single, 6 Inchworm push up
C : 상담

[ 잠실 ]

EMOM x 15

1 : 10 Burpee Box Jump ( 24/20 )
2 : 15/12 Row
3 : 20 Wall Ball Shot ( 20/14 )

A : 12/9, 무게 자유
B : 10/7, 높이 자유
C : 상담

@painstorms

324

Thursday 240215

[ 압구정 ]

As many rounds as possible in 15 minutes :

2 Bar Muscle up
4 Dumbbell Power Clean ( 50/35 )
8 Dumbbell Farmers Lunge

A : 4 Chest to bar, 무게 자유
B : 4 Pull up
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

15 Toes to bar
10 Deadlift ( 115/85 )
5 Power Snatch

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

[ 수원 ]

“DT”

5 Rounds For time of :

12 Deadlift ( 155/105 )
9 Hang Power Clean
6 Push Jerk

A : ( 135/85 )
B : ( 95/65 )
C : 무게 자유

323

Wednesday 240214

[ 잠실 ]

5 Rounds

AMRAP x 2MIN

6 Burpee
6 Handstand Push up
6 Burpee
6 Handstand Push up
Max Double under

1 Rest

# 매 라운드 마다 더블언더 총 갯수에 합이 기록입니다.

A : Mat Assist
B : 4 Reps, Single under
C : 상담

[ 수원 ]

1.

Front Squat

3 - 3 - 3 - 3 - 3

2.

For time of :

100 Toes to bar

Time Cap : 10 MIN

Scale : Knee raise

[ 압구정 ]

As many rounds as possible in 15 minutes :

3 Thruster ( 135/95 )
6 Handstand push up
9 Burpee

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

@painstorms

322

Tuesday 240213

[ 수원 ]

Tema of 2

For time of :

800 Run
1000 Row

800 Run
100 Wall Ball Shot ( 20/14 )

200 Farmers Carry ( 24/16 )
100 Burpee

Scale : 무게자유

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Kettlebell Swing ( 24/16 )
10 Goblet Squat
10 Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

[ 잠실 ]

AMRAP : 18 MIN

7 Muscle up
50 Squat

A : 15 C2B or Pull up
B : Band Assist
C : 상담

@painstorms

321

Thursday 240208

[ 압구정 ]

"Barbara A"

5 Rounds for time of :

10 Bar Muscle up
20 Push up
30 Sit up
40 Squat

Rest 2 minutes

TIME CAP : 30 MIN

A : 5 BMU, 10 Chest to bar
B : 10 Pull up
C : 상담

[ 잠실 ]

For time of :

15 - 12 - 9

Thruster ( 95/65 )
Pull up

Rest 3 minutes

12 - 9 - 6

Thruster ( 115/85 )
Chest to bar

Rest 3 minutes

9 - 6 - 3

Thruster ( 135/105 )
Bar muscle up

A : ( 75/45 ), ( 95/65 ), ( 115/85 ), All Pull up
B : 무게 자유, Band Assist
C : 상담

TIME CAP : 22 MIN

[ 수원 ]

"Dork"

6 Rounds for time of :

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

Time Cap : 30 MIN

A : 무게 자유
B : x2 Single or 1/2 Double
C : 상담

320

Wednesday 240207

[ 잠실 ]

3 Rounds for time of :

50 Double under
40 Back Extension
30 Wall Ball Shot ( 20/14 )
20 Sit up
10 Burpee Box Jump over

A : 무게 자유
B : x2 Single under
C : 상담

TIME CAP : 18 MIN

[ 수원 ]

EMOM x 20

15/12 Row ( Cal )
24 Sit up

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

[ 압구정 ]

5 Rounds

2 Minutes of :

30 Wall Ball Shot ( 20/14 )
Max rep Snatch ( 135/95 )

Rest 2 minutes

A : 25 Rep, ( 115/75 )
B : 20 Rep, ( 95/55 )
C : 무게 자유

@painstorms

319

Tuesday 250206

[ 수원 ]

“Linda for team fixed”

Team of 3

AMRAP : 25 MIN

10 - 20 - 30 - 40 - 50 ••

Deadlift ( 225/145 )
Bench Press ( 135/85 )
Squat Clean ( 115/75 )

Scale : 무게자유, Push up, Front Squat

[ 압구정 ]

As many rounds as possible in 20 minutes :

15/12 Row ( Cal )
12 Toes to bar
9 Burpee

Scale : 무게 자유

[ 잠실 ]

Team of 2

For time of :

"Diane"
21 - 15 - 9
Deadlift ( 225/155 )
Handstand Push up

"Jackie"
1000 Row
50 Thruster ( 45/35 )
50 Pull up

"Isabel"
30 Snatch ( 135/95 )

A : ( 155/105 ), Mat Assist, ( 95/65 )
B : 무게 자유, Band Assist
C : 상담

TIME CAP : 16 MIN

@painstorms

318

Monday 240205

[ 압구정 ]

As many rounds as possible in 16 minutes :

36 Squat
12 Handstand push up
3 Hang Clean ( 185/125 )

A : Mat Assist, ( 155/105 )
B : Push up, 무게 자유
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

2 Power Clean ( 135/95 )
3 Burpee over the Barbell
4 Toes to bar

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

[ 수원 ]

10 Rounds for time of :

3 Pull up
6 Dumbbell Snatch ( 50/35 )
3 Toes to bar
6 Box Jump ( 24/20 )

*Step down from the box.

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

317

Saturday 240203

[ 잠실 ]

AMRAP : 8 MIN

30 Wall Ball Shot ( 20/14 )
10 Clean and Jerk ( 95/65 )
30 Wall Ball Shot
10 Clean and Jerk ( 135/95 )
30 Wall Ball Shot
10 Clean and Jerk ( 185/125 )
30 Wall Ball Shot
Max Clean and Jerk ( 225/145 )

A : ( 95/55 ), ( 115/75 ), ( 135/95 ), ( 165/115 )
B : 무게 자유
C : 상담

[ 수원 ]

For time of :

1 Squat Clean ( 165/115 )
10 Ring Dip

2 Squat Clean
9 Ring Dip

3 Squat Clean
8 Ring Dip
.
.
.

10 Squat Clean
1 Ring Dip

A : ( 135/95 ), Bar Dip
B : 무게자유, x2 Push up
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

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

Scale : 무게 자유

@painstorms

316

Friday 240202

[ 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, 무게자유
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

3 Deadlift ( 315/215 )
6 Burpee
9 Box Jump ( 24/20 )
#Step down from the box

A : 4 Deadlift ( 225/155 )
B : 5 Deadlift 무게 자유, Step up
C : 상담

[ 잠실 ]

For time of :

30 DB Box Step up ( 24/20 )
40 DB Overhead Lunge ( 50/35 )
50 V up
60 Plank ( sec )
50 V up
40 DB Overhead Lunge
30 DB Box Step up

A : 무게 자유
B : Knee Touch
C : 상담

@painstorms

315

Thursday 240201

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Toes to bar
5 Dumbbell Power Clean ( 50/35 )
10 Dumbbell Front rack Lunge

A : 무게 자유
B : Knee raise
C : 상담

[ 잠실 ]

For time of :

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

Chest to bar
Push up

A : Pull up
B : Band Pull up
C : Jumping Squat, x2 Single under

After every rounds 30 Double under

TIME CAP : 14 MIN

[ 수원 ]

5 Rounds

As many reps as possible in 2 minutes :

250/200 Row
Max rep Medichine Ball Clean ( 20/14 )

Rest 2 minutes

Scale : 무게 자유

314

Wednesday 240131

[ 잠실 ]

Team of 2

For time of :

50/40 Row
50 DB Deadlift ( 50x2/35x2 )
50/40 Row
40 DB Front Squat
50/40 Row
30 DB Thruster
50/40 Row
20 Devil Press
50/40 Row
10 Man Maker

B : 무게 자유
C : 상담

[ 수원 ]

For time of :

60 Toes to bar

*Perform 12 Burpee at the start of each minute.

A : Knee raise, 10 Burpee
B : 8 Burpee
C : 상담

[ 압구정 ]

As many rounds as possible in 5 minutes :

5 Snatch ( 95/65 )
30 Double under

Rest 5 minutes

As many rounds as possible in 5 minutes :

4 Snatch ( 115/75 )
30 Double under

Rest 5 minutes

As many rounds as possible in 5 minutes :

3 Snatch ( 135/95 )
30 Double under

A : ( 75/55 ), ( 95/65 ), ( 115/75 )
B : 무게 자유, 50 Single
C : 상담

@painstorms

313

Tuesday 240130

[ 수원 ]

13.2

AMRAP : 10 MIN

5 Shoulder to Overhead ( 115/75 )
10 Deadlift
15 Box Jump ( 24/20 )

A : ( 95/55 )
B : 무게 자유, Step up
C : 상담

[ 압구정 ]

"Strict Nate"

As many rounds as possible in 20 minutes :

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

A : Functional, 2 BMU
B : 5 Pull up, 7 HSPU, 9 Swing
C : 4 Pull up, 8 Push up, 12 Swing

[ 잠실 ]

"NELLE"

3 Round for Time of :

20 One Leg Squat, Alternating
8 Box Jump ( 30/24 )
1 Bar Muscle Up
14 Shoulder to Overheads ( 135/95 )
11 Toes to Bar
25 Burpee
15 Hang Power Clean
21 Kettlebell Swing ( 24/16 )

A : Assist Pistol, ( 24/20 ), Band Assist, ( 95/65 )이상
B : Jumping Lunge, No BMU, 무게 자유, Knee raise
C : 상담

TIME CAP : 30 MIN

@painstorms

312

Monday 240129

[ 압구정 ]

1.

Front Squat

3 - 3 - 3 - 3 - 3

2.

As many rounds as possible in 8 minutes :

6 Burpee
12 Jump Squat

[ 잠실 ]

AMRAP : 18 MIN

20 Squat
20 Sit up
10 Handstand Push up

B : Mat Assist
C : Push up

[ 수원 ]

For reps :

3 minutes of Pull up
3 minutes of Push up
3 minutes of Sit up
3 minutes of Squat

Scale : Assist Pull up