81

Wednesday 260318

[ 아차산 ]

4 Rounds for time of :

21 Burpee over the barbell
14 Power Snatch ( 75/55 )
7 Bar Muscle up

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

TIME CAP : 18 MIN

[ 압구정 ]

For time of :

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

Snatch ( 115/75 )
Strict Pull up

TIME CAP : 18 MIN

A : 무게 자유
B : Band Assist
C : 상담

Compare to 240320

[ 잠실 ]

1.

Paused Back Squat

3 - 3 - 3 - 3 - 3

2.

AMRAP : 2 MIN

Back Squat Max Reps ( 225/165 )

A : ( 185/125 )
B : ( 135/95 )이상
C : ( 75/55 )이상
D : 상담

[ 수원 ]

AMRAP : 15 MIN

30 Double under
15 Box Jump ( 24/20 )
15 Deadlift ( 135/95 )
*Step down from the box

A : ( 115/85 )
B : x2 Single, Step up, 무게 자유
C : 상담

80

Tuesday 260317

[ 수원 ]

“Helen”

3 Rounds for time of :

400 Run
21 Kettlebell Swing ( 24/16 )
12 Pull up

A : 무게 자유
B : Band Assist
C : 상담

[ 압구정 ]

For time of :

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

Box Jump ( 24/20 )
Burpee
Sit up
Back Extension

TIME CAP : 16 MIN

Scale : 높이 자유

[ 잠실 ]

For time of :

1 Wall Walk
10 Double under
3 Wall Walk
30 Double under
6 Wall Walk
60 Double under
9 Wall Walk
90 Double under
15 Wall Walk
150 Double under
21 Wall Walk
210 Double under

TIME CAP : 15 MIN

A : Half Wall Walk
B : x6 High Plank Shoulder Tap
C : x2 Single under

[ 아차산 ]

5 Rounds

AMRAP : 2 MIN

12/10 Row
5 Wall Walk
Max rep Double under

Rest 2 MIN

A : Half Wall Walk
B : x2 Inchworm Push up
C : 상담

@painstorms

79

Monday 260316

[ 잠실 ]

AMRAP : 15 MIN

5 Pull up
10 Push up
15 Squat

B : Band Pull up
C : Jumping Pull up

[ 압구정 ]

As many rounds as possible in 16 minutes :

8 Kettlebell Swing ( 32/24 )
12 Push up
16 Squat

Scale : 무게 자유

[ 아차산 ]

AMRAP : 16 MIN

10 DB Snatch, alternating ( 50/35 )
10 Goblet Squat
10 Toes to bar

B : 무게 자유, Knee raise
C : 상담

[ 수원 ]

26.3

For time of :

2 Rounds

12 Burpee over the bar
12 Clean ( 95/65 )
12 Burpee over the bar
12 Thruster

2 Rounds

12 Burpee over the bar
12 Clean ( 115/75 )
12 Burpee over the bar
12 Thruster

2 Rounds

12 Burpee over the bar
12 Clean ( 135/85 )
12 Burpee over the bar
12 Thruster

Time Cap : 16 MIN

Scale : ( 65/45 ), ( 85/55 ), ( 95/65 ), Step over

@painstorms

78

Saturday 260314

[ OPEN GYM ]

12:00 ~ 15:00
압구정

10:00 ~ 13:00
잠 실

10:00 ~ 13:00
아차산

14:00 ~ 16:00
수 원

77

Friday 260313

26.3

For time of :

2 Rounds

12 Burpee over the barbell
12 Clean ( 95/65 )
12 Burpee over the barbell
12 Thruster

2 Rounds

12 Burpee over the barbell
12 Clean ( 115/75 )
12 Burpee over the barbell
12 Thruster

2 Rounds

12 Burpee over the barbell
12 Clean ( 135/85 )
12 Burpee over the barbell
12 Thruster

TIME CAP : 16 MIN

76

Thursday 260312

[ 수원 ]

10 Rounds for time of :

200 Run
3 Bar Muscle up

Time Cap : 20 MIN

A : 1 BMU or 6 Toes to bar
B : 6 Knee raise
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

5/5 Dumbbell Clean and Jerk ( 50/35 )
10 Goblet Squat
10 Box Jump ( 24/20 )

A : 무게 자유
B : 높이 자유
C : 상담

[ 잠실 ]

AMRAP : 10 MIN

10 Burpee
30 Seconds Plank

Scale : 귀가

[ 아차산 ]

10 Rounds for time of :

10 Burpee
10 Box Jump, step down ( 24/20 )
30 Double under

B : 높이 자유, 10 DU
C : 상담

TIME CAP : 18 MIN

@painstorms

75

Wednesday 260311

[ 잠실 ]

Team of 2

For time of :

10000/9000 Row

TIME CAP : 50 MIN

Scale : 상담

[ 압구정 ]

1.

Snatch

1 - 1 - 1 - 1 - 1

Compare to 250211

2.

For time of :

400 Run
100 Sit up
50 Bupree
400 Run

Scale : 상담

[ 아차산 ]

Team of 2

AMRAP : 24 MIN

1000/900 Row
100 Toes to bar
100 Medicin Ball Box Step over ( 20/14 ) ( 24/20 )

B : Knee raise, 무게 자유, 높이 자유
C : 상담

[ 수원 ]

4 Set

AMRAP : 2 MIN

10 Overhead Squat ( 135/95 )
50 Double under
Max rep Push up

Rest 1 minute between sets

A : ( 115/75 )
B : 무게 자유, 12 OHS, x2 Single
C : 상담

@painstorms

74

Tuesday 260310

[ 압구정 ]

"Fight Gone Bad"

3 Rounds

Wall Ball Shot ( 20/14 )
Sumo Deadlift High Pull ( 75/55 )
Box Jump ( 24/20 )
Push Press ( 75/55 )
Row ( Cal )
Rest 1 minute

A : ( 14/8 ), ( 55/35 )
B : Goblet Squat, Sumo Deadlift,
Step up, Push up
C : 상담

Compare to 240723

[ 잠실 ]

AMRAP : 15 MIN

35 Double under
25 Back Extension
15 Sit up
5 Thruster ( 135/105 )

A : ( 115/85 )
B : ( 95/65 )
C : 무게 자유, Single under

[ 아차산 ]

AMRAP : 15 MIN

5 Power Clean ( 135/95 )
10 Handstand Push up
20 Sqaut

A : ( 95/65 ) 이상, Mat Assist
B : 무게 자유, Push up
C : 상담

[ 수원 ]

“Laura”

Team of 2

AMRAP : 21 MIN

30/24 Row ( Cal )
20 Burpee over the rower
10 Power Clean ( 155/105 )

A : ( 115/75 )
B : 무게 자유
C : 상담

73

Monday 260309

[ 잠실, 수원, 아차산 ]

“26.2”

For time of :

80ft DB Overhead Walking Lunge ( 50/35)
20 DB Snatch
20 Pull up

80ft DB Overhead Walking Lunge
20 DB Snatch
20 Chest to bar

80ft DB Overhead Walking Lunge
20 DB Snatch
20 Muscle up

Scale : 무게 자유, Jumping Pull up, Pull up, Chest to bar

TIME CAP : 15 MIN

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Plate Snatch ( 45/35 )
10 Overhead Lunge
5 Burpee Plate Jump

Scale : 무게 자유

Compare to 241118

72

Saturday 260307

[ OPEN GYM ]

11:00 ~ 13:00
수 원

12:00 ~ 15:00
압구정

10:00 ~ 13:00
잠 실

10:00 ~ 13:00
아차산

@painstorms

71

Friday 260306

[ 잠실 ]

For time of :

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

DB Snatch, alternating ( 50/35 )
Push up
Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Burpee
10 Kettlebell Swing ( 24/16 )
15 Squat

Scale : 무게 자유

[ 수원 ]

26.2

[ 아차산 ]

AMRAP : 16 MIN

4 Pull up
8 Front Squat ( 135/95 )
12 Burpee over the barbell

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

@painstorms

70

Thursday 260305

[ 압구정 ]

As many rounds as possible in 16 minutes :

8 Power Clean ( 95/65 )
10 Push up
12 One Leg Squat, Alternating

A : 무게 자유
B : Jumping Lunge
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

30 Double under
20 Squat
10/9 Row
3 x [ 1 Wall Walk + 1 Wall Facing HSPU ]

A : Wall Walk
B : Half Wall Walk
C : Single under, 6 Inchworm Push up

[ 아차산 ]

Team of 2

E4MOM x 7

1 : Row
2 : Farmers Carry ( 24x2/16x2 )
3 : Assult Bike
4 : Run
5 : Weighted Walking Lunge ( 20/10 )
6 : Bike
7 : Ski

Rest 30 Sec

C : 상담

[ 수원 ]

Team of 2

For time of :

1 : 5000m Row
2 : 400m Run

Scale : 상담

69

Wednesday 260304

[ 아차산 ]

AMRAP : 15 MIN

10 Single Arm Devil Press ( 50/35 )
10 Toes to bar
10 Sit up

A : ( 35/25 ) 이상
B : 무게 자유, Knee raise
C : 상담

[ 압구정 ]

Team of 2

3 Rounds for time of :

1500/1200 Row
100 V up

Scale : 상담

[ 잠실 ]

Team of 2 ( I go you go )

AMRAP : 12 MIN

9 Deadlift ( 95/65 )
7 Hang Power Clean
5 Push Jerk
3 Burpee over the barbell

A : ( 75/45 )
B : 무게 자유
C : 상담

[ 수원 ]

For time of :

15 - 12 - 9 - 6 - 3

Deadlift ( 275/185 )
Burpee Pull up

A : ( 225/155 )
B : ( 155 ↑/105 ↑ ), Box Pull up
C : 상담

68

Tuesday 260303

[ 수원 ]

8 Sets : ( 1 set every 3 minutes )

7 Hang Power Clean ( 115/75 )
6 Front Squat
5 Shoulder to Overhead
24 Double under

A : 무게 자유
B : x2 Single under
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

50 Double under
10 Single Devil Press ( 50/35 )

A : 무게 자유
B : 100 Single
C : 상담

[ 아차산 ]

5 Rounds for time of :

10 Power Clean ( 115/75 )
10 Push up
50 Double under

B : ( 75/55 ) 이상, 20 DU
C : 상담

TIME CAP : 15 MIN

[ 잠실 ]

10 Rounds for time of :

3 Muscle up
10 Burpee
15 Sit up

TIME CAP : 20 MIN

A : 3 Bar Muscle up
B : 5 Chest to bar or 5 Pull up
C : 5 Band Pull up or 5 Jumping Pull up

@painstorms

67

Monday 260302

[ 잠실 ]

16:00 ~ 19:00 오픈짐

[ 압구정 ]

12:00 ~ 15:00 오픈짐

[ 아차산 ]

10:00 ~ 13:00 오픈짐

[ 수원 ]

14:00 ~ 16:00 오픈짐

@painstorms