118

Tuesday 250701

[ 잠실 ]

1.

Front Squat

1 - 1 - 1 - 1 - 1

2.

For time of :

21 Front Squat ( 135/95 )
21 Pull up
15 Front Squat
15 Chest to bar
9 Front Squat
9 Bar Muscle up

TIME CAP : 10 MIN

A : ( 95/65 )이상, All Pull up
B : ( 55/35 )이상, Band Assist
C : 상담

[ 압구정 ]

10 Rounds for time of :

200 Run
5 Clean and Jerk ( 185/125 )

TIME CAP : 25 MIN

A : ( 155/105 )
B : 무게 자유
C : 상담

[ 아차산 ]

AMRAP : 15 MIN

5 Pull up
10 Handstand Puh up
15 Box Jump over ( 24/20 )

A : Band Assist, Mat Assist
B : Push up, 높이 자유
C : Jumping Pull up, Step up

[ 수원 ]

Team of 2

I go, you go

AMRAP : 18 MIN

12 Dumbbell Deadlift ( 50/35 )
9 Dumbbell Hang Power Clean
6 Dumbbell Shoulder to overhead

Scale : 무게 자유

@painstorms

117

Monday 250630

[ 압구정 ]

As many rounds as possible in 15 minutes :

15 Kettlebell Swing ( 24/16 )
15 Squat
1 Bar Muscle up

15 Kettlebell Swing
15 Squat
2 Bar Muscle up

15
15
3
.
.

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

[ 잠실 ]

3 Rounds for time of :

15 Burpee
30 Wall Ball Shot ( 20/14 )
90 Double under

TIME CAP : 12 MIN

A : 무게 자유
B : 100 Single under
C : 상담

[ 아차산 ]

2 Rounds

AMRAP : 3 MIN

15/12 Row
10 Clean (135/95)
Max rep Burpee over the barbell

Rest 3 MIN

2 Rounds

AMRAP : 3 MIN

15/12 Row
5 Clean (185/125)
Max rep Burpee over the barbell

Rest 3 MIN

A : ( 95/65 ), ( 135/95 ) 이상
B : 무게 자유
C : 상담

[ 수원 ]

1.

Shoulder Press

1 - 1 - 1 - 1 - 1

2.

Burpee Interval

Burpee over the barbell

7 Rounds

90 SEC ON
30 SEC OFF

116

Saturday 250628

[ 아차산 ]

아차산점은 휴관이에요.
감사합니다.

[ 압구정 ]

Team vs Team

3 Rounds

1 : 1000 Row
2 : Bench Press ( 155/85 )

Scale : 무게 자유

[ 잠실 ]

For time of :

30 Deadlift ( 205/145 )
20 Hang Clean
10 Shoulder to overhead

TIME CAP : 11 MIN

A : ( 155/105 ) 이상
B : ( 95/65 ) 이상
C : 무게 자유

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

115

Friday 250627

[ 수원 ]

“Wittman”

7 Rounds for time of :

15 Kettlebell Swing ( 24/16 )
15 Power Clean ( 95/65 )
15 Box Jump ( 24/20 )

Time Cap : 24 MIN

A : 무게 자유
B : Step up
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

15 Sit up
15 Back Extension
15 Wall Ball Shot ( 20/14 )

Scale : 무게 자유

Compare to 240809

[ 잠실 ]

For time of :

1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
Strict Pull up
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Burpee Box Jump over ( 24/20 )

TIME CAP : 14 MIN

B : Band Strict Pull up, 높이 자유
C : 상담

[ 아차산 ]

AMRAP : 15 MIN

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

A : 무게 자유
B : Knee raise
C : 상담

@painstorms

114

Thursday 250626

[ 잠실 ]

Team of 2

For time of :

50 Row
50 Thruster ( 95/65 )
40 Row
40 Thruster ( 115/75 )
30 Row
30 Thruster ( 135/95 )
20 Row
20 Thruster ( 155/105 )
10 Row
10 Thruster ( 175/125 )

TIME CAP : 20 MIN

A : 시작무게 최소 ( 55/45 )이상 남+20/여+10
B : 무게 고정
C : 상담

[ 압구정 ]

For time of :

1200 Run
50 Devil Press ( 50/35 )
1200 Run

Scale : 무게 자유

[ 아차산 ]

AMRAP : 15 MIN

3 Power Snatch ( 115/75 )
9 Burpee over the barbell
15 Squat

A : ( 75/55 ) 이상
B : 무게 자유
C : 상담

[ 수원 ]

EMOM x 15

1 : 10 Burpee
2 : 8 Deadlift ( 225/155 )
3 : 15/12 Row ( Cal )

A : ( 185/125 )
B : 8 Burpee, 10 Deadift, 무게 자유, 12/10 Row
C : 상담

@painstorms

113

Wednesday 250625

[ 압구정 ]

As many rounds as possible in 15 minutes :

12 Toes to bar
10 Weighted Lunge ( 50/35 )
1 Thruster ( 135/85 )

12 Toes to bar
10 Weighted Lunge
2 Thruster
.
.

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

[ 잠실 ]

5 Rounds for time of :

10 V up
15 Tuck Crunch
20 Sit up
30 Plank ( sec )

Scale : 상담

[ 아차산 ]

EMOM x 20

1 : 15/12 Row
2 : 15 Sit up
3 : 15/12 Bike or 12/10 Assult Bike
4 : 12 Wall Ball Shot ( 20/14 )
5 : Rest

A : 무게 자유
B : ( 12/10 ), 12 Sit up, ( 12/10 ) or ( 10/8 ), 10 WBS
C : ( 10/8 ), 10 Sit up, ( 10/8 ) or ( 8/6 ) , 10 Squat

[ 수원 ]

For time of :

40 - 30 - 20 - 10

Medicine Ball Clean ( 20/14 )
Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

112

Tuesday 250624

[ 아차산 ]

5 Rounds for time of :

50 Double under
6 Muscle up
10 Burpee Box Jump over ( 24/20 )

A : Chest to bar or Pull up
B : x2 Single under, Band Assist, 높이 자유
C : 상담

TIME CAP : 18 MIN

[ 압구정 ]

“The Ghost 2"

6 Rounds

1 Minutes of Box Jump over ( 24/20 )
1 Minutes of Burpee
1 Minutes of Double under
Rest 1 Minutes

Scale : Step over, Single under

[ 잠실 ]

For time of :

50 Double under
50 Ring dip
50 Double under
50 Dumbbell Box Step up ( 50/35 )
50 Double under
50 Burpee
50 Double under

TIME CAP : 22 MIN

A : Bar Dip, 무게 자유
B : x2 Single under, Strict Push up or Hand release Push up
C : 30 Reps

[ 수원 ]

5 Rounds

2 Minutes of :

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

Rest 2 Minutes

A : 무게 자유
B : 15 Reps, Single under
C : 상담

111

Monday 250623

[ 수원 ]

"Pyramid Team Angie"
 
Team of 2
 
For time of :
 
100 Squat
100 Sit up
100 Push up
200 Pull up
100 Push up
100 Sit up
100 Squat

Scale : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Strict Pull up
5/5 Dumbbell Hang Snatch ( 50/35 )
10 Goblet Squat

A : 무게 자유
B : Band Assist
C : 상담

[ 잠실 ]

AMRAP : 12 MIN

3 Bar Muscle up
21 Squat
10 Power Snatch ( 75/55 )

A : 1 Bar Muscle up or 6 Chest to bar or 6 Pull up, 무게 자유
B : 6 Band Pull up
C : 6 Jumping Pull up

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

4 Handstand Push up
8 Power Clean ( 135/95 )
12/10 Row

Rest 3 MIN

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

@painstorms

110

Saturday 250621

[ 잠실 ]

Team of 2

I go, you go

AMRAP : 15 MIN

5 Wall Ball Shot ( 20/14 )
3 Burpee over the barbell
1 Clean and Jerk ( 225/155 )

A : ( 155/105 ) 이상
B : 공 무게 자유, ( 95/65 ) 이상
C : 상담

[ 압구정 ]

For time of :

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

Deadlift ( 275/175 )

Each rounds begin with 200 run

A : ( 225/145 )
B : 무게 자유
C : 상담

Compare to 230906

[ 아차산 ]

AMRAP : 15 MIN

3 Snatch ( 135/95 )
3 Hang Snatch
15 Squat
30 Double under

A : ( 95/65 ) 이상
B : 무게 자유, x2 Single under
C : 상담

[ 수원 ]

AMRAP : 20 MIN

20 Weighted Box Step up ( 24/20 ) ( 50/35 )
20 Sit up
2 Single Devil Press

20 Weighted Box Step up
20 Sit up
4 Single Devil Press

20 Weighted Box Step up
20 Sit up
6 Single Devil Press
.
.
.

Scale : 무게 자유

@painstorms

109

Friday 250620

[ 압구정 ]

"Michael 2"

3 Rounds for time of :

1000 Row
50 Sit up
50 Push up

TIME CAP : 27 MIN

Scale : 상담

[ 잠실 ]

For time of :

30 - 20 - 10

Toes to bar
Kettlebell Lunge ( 32x2/24x2, Meter )

TIME CAP : 10 MIN

A : ( 24/16 )
B : 무게 자유
C : Knee raise

[ 아차산 ]

10 Rounds for time of :

3 Muscle up
10 Burpee

A : 5 Chest to bar or Pull up
B : Band Assist
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

Team Row

For time of :

5000 Row

#번갈아 가면서 20번씩 당기기!

108

Thursday 250619

[ 아차산 ]

AMRAP : 15 MIN

10 DB Hang Snatch, Alternating ( 50/35 )
20 DB Goblet Squat
30 Box Step up ( 24/20 )

B : 무게 자유, 높이 자유
C : 상담

[ 압구정 ]

Muscle up test 3 
 
For time of : 
 
50 - 40 - 30 - 20 - 10 
Unbroken Wall Ball Shot ( 20/14 ) 
10 - 8 - 6 - 4 - 2 
Unbroken Muscle up

TIME CAP : 22 MIN

A : 5 - 4 - 3 - 2 - 1 Ubroken Muscle up
B : 25 - 20 - 15 - 10 - 5 Pull up
C : Broken

Compare to 181227

[ 잠실 ]

"Nick"

12 Rounds for time of :

10 Dumbbell Hang Squat Clean ( 50x2/35x2 )
6 Handstand push up on Dumbbell

TIME CAP : 24 MIN

A : 무게 자유, HSPU
B : Mat Assist
C : Push up

[ 수원 ]

AMRAP : 15 MIN

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

A : 무게 자유
B : Knee raise
C : 상담

107

Wednesday 250618

[ 수원 ]

3 Rounds for time of :

100 Double under
15 Deadlift ( 225/155 )
15 Burpee over the barbell

A : ( 185/125 )
B : 50 Double or x2 Single, 무게 자유
C : 상담

[ 압구정 ]

Team of 2

For time of :

5 Rounds

10 Clean ( 135/95 )
10 Burpee over the barbell

4 Rounds

8 Clean ( 165/115 )
10 Burpee over the barbell

3 Rounds

6 Clean ( 185/125 )
10 Burpee over the barbell

2 Rounds

4 Clean ( 205/135 )
10 Burpee over the barbell

1 Rounds

2 Clean ( 225/145 )
10 Burpee over the barbell

TIME CAP : 20 MIN

A : ( 95/65 ), ( 115/75 ), ( 135/85 )
( 155/95 ), ( 175/105 )
B : 무게 자유
C : 상담

[ 잠실 ]

3 Rounds for time of :

400 Run
21 Burpee
500 Row ( Cal )

TIME CAP : 20 MIN

Scale : 상담

[ 아차산 ]

AMRAP : 3 MIN

15/12 Row
15 Handstand Push up
Max rep Toes to bar

Rest 3 MIN

AMRAP : 3 MIN

15 Handstand Push up
15 Toes to bar
Max cal Row

Rest 3 MIN

AMRAP : 3 MIN

15 Toes to bar
15/12 Row
Max rep Handstand Push up

A : Mat Assist
B : Knee raise, Push up
C : 상담

@painstorms

106

Tuesday 250617

[ 잠실 ]

"Air Fryer"

3 Rounds for time of :

20 Pull up
10 Power Clean ( 165/115 )
20 Box Jump ( 24/20 )
10 Push Jerk

TIME CAP : 18 MIN

A : 무게 자유
B : Band Assist, 높이 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

30 Double under
20 Squat
3 x [ 1 Wall walk + 1 Wall facing HSPU ]

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

[ 아차산 ]

5 Rounds for time of :

10 Burpee Box Jump over ( 24/20 )
3 Clean and Jerk ( 185/125 )

A : ( 135/95 ) 이상
B : 높이 자유, 무게 자유
C : 상담

TIME CAP : 12 MIN

[ 수원 ]

For time of :

800 Run
40 Wall Ball Shot ( 20/14 )

400 Run
30 Wall Ball Shaot

200 Run
20 Wall Ball Shot

Scale : 무게 자유

@painstorms

105

Monday 250616

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Toes to bar
10 Kettlebell Swing ( 24/16 )
10 Box Jump ( 24/20 )

A : Knee raise
B : Step up
C : 상담

Compare to 250104

[ 잠실 ]

AMRAP : 15 MIN

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

A : 무게 자유
B : x2 Single under
C : 상담

[ 아차산 ]

AMRAP : 18 MIN

1 Strict Pull up
10 Wall Ball Shot ( 20/14 )
15 Sit up

2 Strict Pull up
10 Wall Ball Shot
15 Sit up

3 Strict Pull up
10 Wall Ball Shot
15 Sit up

...

B : Band Assist, 무게 자유
C : 상담

[ 수원 ]

AMRAP : 15 MIN

1 Round Cindy
1 Power Clean ( 135/95 )

1 Round Cindy
2 Power Clean

1 Round Cindy
3 Power Clean
.
.

A : ( 115/75 )
B : 무게 자유
C : 상담

104

Saturday 250614

[ 아차산 ]

For time of :

30/24 Row
30 Burpee Bar Touch
30 Toes to bar
30 Burpee Bar Touch
30/24 Row

B : Knee raise
C : 상담

TIME CAP : 15 MIN

[ 압구정 ]

7 Rounds for time of :

21 Overhead Walking Lunge ( 45/35 )
12 Burpee Plate Jump

Scale : 무게 자유

Compare to 130527

[ 잠실 ]

For time of :

30 Squat Snatch ( 135/95 )

TIME CAP : 7 MIN

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

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.