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  • 474

    Thursday 221006


    [ 압구정 ]

    Low Five

    As many reps as possible in 5 minutes : 
     
    30/21 Row ( Cal ) 
    21 Power Snatch ( 95/65 ) 
    Max Burpee over the barbell 
    Rest 5 minute 
     
    As many reps as possible in 5 minutes : 
     
    30/21 Row ( Cal ) 
    15 Power Snatch ( 115/75 ) 
    Max Burpee over the barbell 
    Rest 5 minute 
     
    As many reps as possible in 5 minutes : 
     
    30/21 Row ( Cal ) 
    9 Power Snatch ( 135/85 ) 
    Max Burpee over the barbell

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

    [ 잠실 ]

    Team of 3

    AMRAP : 20 MIN

    2000 Row
    100 Toes to bar
    Max reps Hang Clean ( 225/145 )

    A : ( 185/105 )
    B : Knee raise, 무게 자유
    C : 상담

    [ 수원 ]

    For time of :

    21 - 15 - 9

    Left-arm Kettlebell Snatch ( 24/16 )

    Right-arm Kettlebell Snatch
Pull up

    A : ( 16/12 )
    B : 무게자유, Band Assist
    C : 상담
  • 473

    Wednesday 221004


    [ 잠실 ]

    AMRAP : 15 MIN

    10 Dumbbell Snatch ( 50/35 )
    20 Walking Lunge
    30 Double under

    A : 무게 자유
    B : x2 Single under
    C : 상담

    [ 수원 ]

    Team of 2

    5 Rounds for time of :

    50/40 Row (Cal)
    30 W up

    [ 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, x2 Knee raise
    C : 상담

    @painstorms
  • 472

    Tuseday 221004


    [ 수원 ]

    1.

    Power Clean

    1 - 1 - 1 - 1 - 1

    2.

    For time of :

    15 - 12 - 9 - 6 - 3

    Power Clean (115/75)
    Strict Push up

    A : 무게자유
    B : Hand raise push up
    C : 상담

    [ 압구정 ]

    1.

    Front Squat

    1 - 1 - 1 - 1 - 1

    2.

    7 Rounds for time of :

    21 Overhead Walking Lunge ( 45/35 )
    12 Burpee

    TIME CAP : 15 MIN

    Scale : 무게 자유

    [ 잠실 ]

    " TABATA "

    For time of :

    Squat
    Sit up
    Push up
    Pull up

    B : Band Assist
    C : Box Assist
  • 471

    Saturday 221001


    [ 압구정 ]

    "Candy"

    5 Rounds for time of :

    20 Pull up
    40 Push up
    60 Squat

    A : Band Assist
    B : Box Assist
    C : 상담

    [ 잠실 ]

    Team of 2

    AMRAP : 16 MIN

    40 Burpee
    30 Snatch ( 75/45 )
    30 Burpee
    30 Snatch ( 135/75 )
    20 Burpee
    30 Snatch ( 165/100 )
    10 Burpee
    00 Snatch ( 210/120 )

    A : ( 45/25 ), ( 75/45 ), ( 105/65 ), ( 135/85 )
    B : 무게 자유
    C : 상담

    [ 수원 ]

    3 Rounds for time of :

    20 Toes to bar

    20 Dumbbell Snatch ( 50/35 )
    20/18 Row ( Cal )

    A : 무게 자유
    B : Knee raise, ( 18/15 )
    C : 상담
  • 470

    Friday 220930


    [ 잠실 ]

    "The Kidminator"

    For time of :

    400 Run
    1 Clean ( 225/145 )
    30 Handstand Push up
    1 Clean
    30 Wall Ball Shot ( 20/14 )
    1 Clean
    100 Double under
    1 Clean
    30 Pull up
    1 Clean
    30 Kettlebell Swing ( 30/24 )
    1 Clean
    400 Run

    A : ( 185/105 ), Mat, ( 24/16 )
    B : 무게 자유, Push up, x2 Double under, Band Assist
    C : 상담

    TIME CAP : 22 MIN

    [ 수원 ]

    For time of :

    75 Thruster (45/35)
    200 Double under
    75 Thruster

    A : 무게자유
    B : x2 Single under
    C : 상담

    [ 압구정 ]

    For time of :

    5 Rounds

    20 Double Under
    10 Box Jump ( 24/20 )

    Then,

    5 Rounds

    20 Double Under
    10 Burpee

    Then,

    5 Rounds

    20 Double Under
    10 Burpee Box Jump

    A : x2 Single
    B : Step up
    C : 상담

    @painstorms
    
  • 469

    Thursday 220929


    [ 수원 ]

    AMRAP : 10 MIN

    15 Deadlift (135/95)
    15 Hand raise Push up

    A : (95/65)
    B : (75/45)
    C : 상담

    [ 압구정 ]

    3 Rounds For time of :

    400 Run
    20 One leg Squat, Alternating
    10 Snatch ( 135/95 )

    A : 무게 자유
    B : Jumping Lunge
    C : 상담

    [ 잠실 ]

    Team of 2

    For time of :

    100 Wall Ball Shot ( 20/14 )
    50 Toes to bar
    100/80 Row
    50 Bar Muscle up
    100 Wall Ball Shot

    A : 무게 자유, Toes to bar
    B : Knee raise
    C : 상담
  • 468

    Wednesday 220928


    [ 압구정 ]

    "G.I Joe"

    For time of :

    50 Burpee Bar Muscle up

    "G.I Jane"

    For time of :

    100 Burpee Pull up

    Scale : Box Pull up

    TIME CAP : 18 MIN

    [ 잠실 ]

    1.

    Back Squat

    5 - 5 - 5 - 5 - 5

    2.

    AMRAP : 7 MIN

    1 Handstand Push up
    10 Jumping Lunge
    2 Handstand Push up
    10 Jumping Lunge
    3 Handstand Push up
    10 Jumping Lunge
    .
    .

    A : Mat Assist
    B : x2 Push up
    C : 상담

    [ 수원 ]

    AMRAP : 10 MIN

    10 Kettlebell Swing (24/16)
    10 Box Jump (24/20)
    10 Sit up

    A : 무게자유
    B : Step up
    C : 상담
  • 467

    Tuesday 220927


    [ 잠실 ]

    8 Rounds for time of :

    8 Push up
    8 Sit up
    8 Squat
    8 Pull up
    8 Deadlift ( 95/65 )
    8 Hang Power Clean
    8 Shoulder to Overhead
    8 Row

    A : 무게 자유
    B : Band Assist
    C : 상담

    TIME CAP : 30 MIN

    [ 수원 ]

    “Badger”

    3 rounds For time of :

    30 Squat Clean ( 95/65 )

    30 Pull up

    800m Run

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

    [ 압구정 ]

    Team of 2

    For time of :

    1000 Row
    100 Wall Ball Shot ( 20/14 )
    30 Hang Clean ( 185/125 )

    1000 Row
    100 Wall Ball Shot ( 30/20 )
    30 Hang Clean ( 225/145 )

    TIME CAP : 30 MIN

    A : 둘 중 하나 무게 자유
    B : 둘 다 자유
    C : 상담
  • 466

    Monday 220926


    [ 수원 ]

    1.

    Shoulder Press

    1 - 1 - 1 - 1 - 1

    2.

    Burpee Interval

    Burpee over the barbell

    7 Rounds

    90 SEC ON
    30 SEC OFF

    [ 압구정 ]

    For time of :

    50 Overhead Walking Lunge ( 45/35 )
    10 Muscle up
    40 Overhead Walking Lunge
    8 Muscle up
    30 Overhead Walking Lunge
    6 Muscle up
    20 Overhead Walking Lunge
    4 Muscle up
    10 Overhead Walking Lunge
    2 Muscle up

    A : Bar Muscle up, x2 Toes to bar
    B : x2 Knee raise
    C : 상담

    [ 잠실 ]

    5 Rounds for time of :

    40 Double under
    20 Box Jump ( 24/20 )
    10 Kettlbell Swing ( 24/16 )

    A : 무게자유
    B : Step up, x2 Single under
    C : 상담
  • 465

    Saturday 220924


    [ 압구정 ]

    For time of :

    100 Toes to bar
    100 Push up
    100 Sit up
    100 Back Squat ( 75/55 )

    A : Knee raie
    B : 75 Reps
    C : 상담

    TIME CAP : 25 MIN

    [ 잠실 ]

    AMRAP : 13 MIN

    10 Dumbbell Snatch ( 50/35 )
    10 Toes to bar
    10 Handstand Push up
    5 Bar Muscle up

    A : 무게자유, Mat Assist, No Muscle up
    B : Knee raise, Push up
    C : 상담

    [ 수원 ]

    수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
  • 464

    Friday 220923


    [ 잠실 ]

    Team of 2

    AMRAP : 20 MIN

    25 Wall Walk
    50 Squat Clean ( 135/95 )
    100 Barfacing Burpee

    A : 무게자유
    B : Inchworm Push up
    C : 상담

    [ 수원 ]

    AMRAP : 15 MIN

    10 Deadlift ( 135 / 95 )
    10 Toes to bar
    10 Box Jump ( 24 / 20 )

    A : 무게자유
    B : Knee raise
    C : Step up

    [ 압구정 ]

    For time of :

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

    Power Clean ( 135/95 )

    Each Rounds begin with 200 Run

    Scale : 무게 자유
  • 463

    Thursday 220922


    [ 수원 ]

    Team of 2

    For time of :

    5000m Row

    #번갈아가면서 20번씩 당기기!

    [ 압구정 ]

    "TK"

    As many rounds as possible in 20 minutes :

    8 Strict Pull up
    8 Box Jump ( 30/24 )
    12 Kettlebell Swing ( 32/24 )
    
    A : Kipping
    B : Band Assist, Step up
    C : 상담

    [ 잠실 ]

    For time of :

    1000 Row
    300 Double under
    1000 Row

    B : x2 Single under
    C : 상담

    TIME CAP : 17 MIN
  • 462

    Wednesday 220921


    [ 압구정 ]

    5 Rounds

    2 Minutes of :

    10 Thruster ( 95/65 )
    200 Row
    Max reps Wall Ball Shot ( 20/14 )

    Rest 2 minutes

    Scale : 무게 자유

    [ 잠실 ]

    5 Rounds for time of :

    15 Push Jerk ( 95/65 )
    12 Chest to bar
    9 Sumo Deadlift High Pull

    A : Pull up
    B : Band Assist
    C : 상담

    [ 수원 ]

    "Nancy“

    5 Rounds For time of :

    400m Run
    15 Overhead Squat ( 95/65 )

    A : ( 75/45 )
    B : 무게자유
    C : 상담
  • 461

    Tuesday 220920


    [ 잠실 ]

    1.

    Front Squat

    1 - 1 - 1 - 1 - 1

    2.

    AMRAP : 5 MIN

    100 Wall Ball Shot ( 20/14 )
    Max rep Muscle up

    A : Bar Muscle up
    B : Toes to bar
    C : Knee raise

    # 스케일 무게 자유

    [ 수원 ]

    5 Rounds for time of :

    15 Dumbbell Front rack Lunge ( 50 / 35 )
    25 Pull up

    A : ( 35 / 25 )
    B : 무게자유, Band Assist
    C : 상담

    [ 압구정 ]

    1.

    Hang Power Clean

    1 - 1 - 1 - 1 - 1

    2.

    10 Rounds for time of :

    10 Burpee
    15 Sit up

    TIME CAP : 15 MIN
  • 460

    Monday 220919


    [ 수원 ]

    5 Rounds for time of :

    15 Hang Power Clean ( 115 / 85 )
    60 Double under
    15 Push Press

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

    [ 압구정 ]

    "The Chief 2" 
     
    5 Rounds 
     
    Max Rounds in 3 minutes of : 
     
    3 Power Snatch ( 95/55 ) 
    6 Push up 
    9 Squat 
     
    Rest 1 minutes

    Scale : 무게 자유

    [ 잠실 ]

    For time of :

    50 Air Squat
    10 Burpee
    40 Sit up
    10 Burpee
    30 Lunge
    10 Burpee
    20 Kettlebell Swing (24/16 )
    10 Burpee
    10 Bear Crawl
    10 Burpee
    20 Kettlebell Swing
    10 Burpee
    30 Lunge
    10 Burpee
    40 Sit up
    10 Burpee
    50 Squat

    A : 무게 자유
    B : 5 Burpee
    C : 상담

    TIME CAP : 22 MIN
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