165

Saturday 251213

[ 잠실 ]

Team of 2

For time of :

60/48 Row
30 Clean and Jerk ( 135/95 )

40/32 Row
20 Clean and Jerk ( 185/135 )

20/16 Row
10 Clean and Jerk ( 225/165 )

TIME CAP : 17 MIN

A : ( 95/65 ), ( 135/95 ), ( 185/135 )
B : 무게 자유
C : 상담

[ 압구정 ]

EMOM x 20

6 Toes to bar
12 Push up
18 Squat

A : 5, 10, 15
B : 4, 8, 12
C : 3, 6, 9

Compare to 200821

[ 아차산 ]

For time of :

15 Sit up
30 Power Snatch ( 105/75 )
15 Sit up

Rest 1 MIN

15 Toes to bar
30 Power Snatch ( 75/55 )
15 Toes to bar

B : 무게 자유, Knee raise
C : 상담

TIME CAP : 14 MIN

[ 수원 ]

AMRAP : 15 MIN

5/5 Dumbbell Hang Clean and Jerk ( 50/35 )
10 Ring Dip
10 Box Jump ( 24/20 )

*Step down from the box

A : 무게 자유, Bar Dip
B : Step up, Push up
C : 상담

@painstorms

164

Friday 251212

[ 압구정 ]

As many rounds as possible in 18 minutes :

15 Wall Ball Shot ( 20/14 )
15 Sit up
30 Double under

A : 무게 자유
B : 15 DU or 60 SU
C : 상담

[ 잠실 ]

For time of :

21 Back Squat ( 45/35 )
21 Sit up
20 Front Squat
20 Sit up
19 Overhead Squat
19 Sit up
.
.
.

TIME CAP : 18 MIN

B : 무게 자유
C : 상담

[ 아차산 ]

For time of :

25 Burpee Box Jump over ( 24/20 )
20 Pull up
15 Hang Squat Clean ( 135/95 )

20 Burpee Box Jump over
15 Chest to bar
10 Hang Squat Clean

15 Burpee Box Jump over
10 Bar Muscle up
5 Hang Squat Clean

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

TIME CAP : 15 MIN

[ 수원 ]

Team of 2

I go, You go

20 Rounds for time of :

4 Deadlift ( 225/155 )
8 Pull up
12 Squat

Time Cap : 25 MIN

A : ( 185/125 )
B : 무게 자유, Band Assist
C : 상담

163

Thursday 251211

[ 아차산 ]

Team of 2

E3MOM x 7

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

Rest 1 MIN

Then, 100 Wall Ball Shot ( 20/14 )

B : 무게 자유
C : 상담

[ 압구정 ]

5 Rounds

90 Second of :

7 Bar Muscle up
7 Power Clean ( 135/95 )
Max reps Burpee over the barbell

Rest 90 Second

A : n Bar Muscle up
B : n Toes to bar, 7 Knee raise
C : 상담

[ 잠실 ]

AMRAP : 16 MIN

3 Ring Muscle up
6 Handstand Push up
12 Dumbbell Snatch, alternating ( 50/35 )

A : 5 Chest to bar or 5 Pull up, Mat Assist, 무게 자유
B : 5 Band Assist Pull up, Pike Push up
C : 5 Jumping Pull up, Push up

[ 수원 ]

For time of :

24 - 21 - 18 - 15 - 12 - 9 - 6 - 3

Power Clean ( 95/65 )
Sit up
Back Extension

A : ( 75/45 )
B : 무게 자유
C : 상담

162

Wednesday 251210

[ 수원 ]

"Ledesma 4/5"

AMRAP : 16 MIN

4 Handstand push up
8 Toes to bar
12 Medicine Ball Clean ( 20/14 )

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

[ 압구정 ]

As many rounds as possible in 20 minutes :

15/12 Row ( Cal )
10 Inchworm Push up

Scale : 상담

Compare to 240321

[ 잠실 ]

Team of 2

Burpee over the barbell Interval

7 Rounds

90 Sec on
30 Sec off

Scale : 귀가

[ 아차산 ]

AMRAP : 14 MIN

7 Handstand Push up
14 DB Box Step up ( 70/50 )( 24/20 )
70 Double under

A : Mat Assist, ( 50/35 )
B : Push up, 무게 자유, 20 DU
C : 상담

@painstorms

161

Tuesday 251209

[ 잠실 ]

For time of :

600m Row
12 Hang Squat Clean ( 185/135 )
6 Wall Walk
400m Row
8 Hang Squat Clean
4 Wall Walk
200m Row
4 Hang Squat Clean
2 Wall Walk

A : ( 135/95 )이상
B : ( 75/55 )이상, Half Wall Walk
C : 무게 자유, Inchworm Push up

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Strict Pull up
10 One Leg Squat, Alternating
1 Clean and Jerk ( 135/95 )

5 Strict Pull up
10 One Leg Squat
2 Clean and Jerk

5
10
3
.
.
.

A : Kipping
B : Band Assist, Jumping Lunge
C : 상담

Compare to 241209

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

12/10 Row
12 Sit up
12 DB Snatch, alternating ( 50/35 )
Max rep Shuttle Run ( 50ft )

Rest 3 MIN

B : 무게 자유
C : 상담

[ 수원 ]

1.

Hang Power Snatch

1 - 1 - 1 - 1 - 1

2.

AMRAP : 7 MIN

10 Hang Power Snatch ( 75/55 )
20 Jumping Lunge

Scale : 무게 자유

@painstorms

160

Monday 251208

[ 압구정 ]

As many rounds as possible in 16 minutes :

12 Dumbbell Snatch ( 50/35 )
12 Weighted Box Step up ( 24/20 )
6 Burpee over the Dumbbell
6 Handstand push up

A : Mat Assist
B : Push up
C : 상담

[ 잠실 ]

AMRAP : 13 MIN

4 Wall Ball Shot ( 20/14 )
4 Toes to bar
8 Double under

8 Wall Ball Shot ( 20/14 )
8 Toes to bar
16 Double under

12 Wall Ball Shot ( 20/14 )
12 Toes to bar
24 Double under
.
.
.

A : 무게 자유
B : Knee raise, 1/2 Double under
C : Single under

[ 아차산 ]

AMRAP : 18 MIN

2 Gymnatic Complex
6 Front Squat ( 135/95 )
12 Burpee over the DB

A : 6 Toes to bar, ( 95/65 ) 이상
B : 6 Knee raise, 무게 자유
C : 상담

*1 Gymnastic Complex
2 Toes to bar
1 Bar Muscle up

[ 수원 ]

“The Ghost”

6 Rounds

1 Minute of Row ( Cal )
1 Minute of Burpee
1 Minute of Double under
1 Minute of Rest

Scale : Single under

159

Saturday 251206

[ 아차산 ]

AMRAP : 15 MIN

200ft Shuttle Run
12 Push up
100ft DB Walking Lunge ( 50/35 )
6 Single Devil Press

B : 무게 자유
C : 상담

[ 압구정 ]

EMOM x 24

1 : 12/10 Row ( Cal )
2 : 12 Wall Ball Shot ( 20/14 )
3 : 12 Burpee

A : 10/8, 10, 10
B : 8 Burpee
C : 상담

[ 잠실 ]

AMRAP : 12 MIN

10 Clap Push up
10 Box Jump Step down ( 24/20 )
10 V up

A : Strict Push up
B : Hand release Push up, Knee Touch
C : 높이 자유

[ 수원 ]

For time of :

21 - 15 - 9

Wall Ball Shot ( 30/20 )
Toes to bar

Rest 2 minutes

15 - 12 - 9

Wall Ball Shot
Toes to bar

A : ( 20/14 )
B : 무게 자유, Knee raise
C : 상담

158

Friday 251205

[ 수원 ]

“Michael 2”

3 Rounds for time of :

1000/800 Row
50 Sit up
50 Push up

Time Cap : 30 MIN

Scale : 상담

[ 압구정 ]

For time of :

24 - 21 - 18 - 15 - 12 - 9 - 6 - 3

Power Clean ( 95/65 )
Sit up
Back Extension

TIME CAP : 17 MIN

Scale : 무게 자유

Compare to 221123

[ 잠실 ]

10 Rounds for time of :

2 Strict Pull up
2 Pull up
2 Chest to bar
3 Shoulder Press ( 95/65 )
3 Push Press
3 Push Jerk
4 Lunge
4 Reverse Lunge
4 Jumping Lunge

TIME CAP : 14 MIN

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

[ 아차산 ]

For time of :

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

Unbroken Power Clean and Jerk ( 95/65 )

20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2
Box Jump, step down ( 24/20 )

After every rounds 3 Strict Pull up

B : 무게 자유, 높이 자유, Band Assist
C : 상담

TIME CAP : 18 MIN

@painstorms

157

Thursday 251204

[ 잠실 ]

For time of :

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

Squat Clean ( 95/65 )
Push up
Sit up

TIME CAP : 18 MIN

A : ( 75/55 )
B : 무게 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Dumbbell Snatch ( 50/35 )
10 Dumbbell Goblet Squat
30 Double under

A : 무게 자유
B : 15 DU / 60 Single
C : 상담

[ 아차산 ]

AMRAP : 20 MIN

50 Double under
40 Walking Lunge
30 Squat
20 Burpee
10 Kettlebell Swing ( 32/24 )

B : 무게 자유
C : 상담

[ 수원 ]

For time of :

3 Rounds

10 Overhead Squat ( 135/95 )
50 Double under

Rest 3 minutes

2 Rounds

15 Overhead Squat ( 115/75 )
75 Double under

Rest 3 minutes

30 Overhead Squats ( 75/55 )
100 Double Under

A : ( 115/75 ), ( 95/65 ), ( 75/55 )
B : 무게 자유, x2 Single
C : 상담

@painstorms

156

Wednesday 251203

[ 압구정 ]

Team of 2

For time of :

80 Burpee Box Jump over ( 24/20 )
80 Toes to bar

60 Burpee Box Jump over
60 Chest to bar

40 Burpee Box Jump over
40 Bar Muscle up

20 Burpee Box Jump over
20 Muscle up

TIME CAP : 25 MIN

A : No Muscle up
B : Knee raise, Pull up, Toes to bar
C : All Knee raise

[ 잠실 ]

AMRAP : 15 MIN

100 Double under
250 Row

B : 50 Double under
C : 200 Single under

[ 아차산 ]

4 Rounds for time of :

10 Thruster ( 75/55 )
10 Toes to bar
10 Handstand Push up
10 Toes to bar
10 Thruster

Rest 1 MIN

TIME CAP : 20 MIN

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

[ 수원 ]

1.

Deadlift

3 - 3 - 3 - 3 - 3

2.

AMRAP : 10 MIN

8 Burpee
20 Russian Twist

Scale : 상담

155

Tuesday 251202

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

20/16 Row
15 Sit up
Max rep Burpee Box Jump over ( 24/20 )

Rest 3 MIN

B : 높이 자유
C : 상담

[ 압구정 ]

5 Rounds

2 Minutes of :

10 Power Clean ( 115/75 )
10 Front Squat
Row for Max Calories

Rest 2 Minutes

A : ( 95/65 )
B : 무게 자유
C : 상담

[ 잠실 ]

Team of 2

AMRAP : 26 MIN

100 Kettlebell Swing ( 24/16 )
80 Toes to bar
60 Shoulder to Overhead ( 135/95 )
40 Burpee Box Jump over ( 24/20 )
20 Devil Press ( 50x2/35x2 )

A : 무게 자유
B : Knee raise, 높이 자유
C : 상담

[ 수원 ]

AMRAP : 15 MIN

5 Pull up
10 Hang Power Clean ( 95/65 )
15 Box Jump ( 24/20 )

A : 무게 자유
B : Band Assist, Step up
C : 상담

154

Monday 251201

[ 수원 ]

For time of :

50 - 40 - 30 - 20 - 10

Kettlebell Swing ( 24/16 )

*Run 400 after each set

Scale : 무게 자유

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Strict Handstand push up
10 Kettlebell Swing ( 24/16 )
10 Kettlebell Reverse Lunge

A : Kipping, Mat Assist
B : 10 Push up
C : 상담

[ 잠실 ]

1.

Back Squat

5 - 5 - 5 - 5 - 5

2.

AMRAP : 15 MIN

25 Squat
5 Bar Muscle up
5 Hang Power Snatch ( 115/75 )

A : C2B or Pull up, 무게 자유
C : Band Pull up
C : Jumping Pull up

[ 아차산 ]

AMRAP : 20 MIN

2 Muscle up
4 Wall Ball Shot ( 30/20 )
6 DB Snatch, alternating ( 70/50 )

A : 4 Chest to bar or Pull up, ( 20/14 ), ( 50/35 )
B : Band Assist, 무게 자유
C : 상담

@painstorms

153

Saturday 251129

[ 잠실 ]

AMRAP : 15 MIN

5 Clean and Jerk ( 95/65 )
10 Toes to bar
25 Double under

A : 무게 자유
B : Knee raise, Single under
C : 상담

[ 압구정 ]

"Small"

3 Rounds for time of :

1000/800 Row
50 Burpee
50 Box Jump ( 24/20 )
800 Run

A : Step up
B : 2 Rounds
C : 상담

Compare to 230927

[ 수원 ]

AMRAP : 15 MIN

3 Wall Walk
10 One Leg Squat, Alternating
30 Double under

A : Box Pistol
B : 5 Inch Worm, Jumping Lunge, x2 Single
C : 상담

[ 아차산 ]

AMRAP : 20 MIN

20/16 Row
10 Toes to bar
20 DB Overhead Walking Lunge ( 50/35 )

B : Knee raise, 무게 자유
C : 상담

@painstorms

152

Friday 251128

[ 압구정 ]

As many rounds as possible in 20 minutes :

10 Toes to bar
15 Push up
10 Walking Lunge
15 Squat

Scale : Knee raise

[ 잠실 ]

AMRAP : 20 MIN

20 Second Ring dip hold at the bottom
20 Second Ring dip hold at the Top
20/16 Row ( cal )

A : Bar dip
B : Foot assisted dip hold at the bottom/top,
15/10
C : 상담

[ 아차산 ]

AMRAP : 16 MIN

4 Pull up
4 Kettlebell Snatch, L ( 24/16 )
4 Kettlebell Snatch, R
12 Box Jump, step down ( 24/20 )

A : Mat Assist, ( 20/12 )
B : Band Assist, 무게 자유, 높이 자유
C : 상담

[ 수원 ]

Team of 2

AMRAP : 20 MIN

30/24 Row ( Cal )
30 Ground to Overhead ( 95/65 )

Scale : 무게 자유

151

Thursday 251127

[ 아차산 ]

Team of 2

AMRAP : 8 MIN

50/40 Row
16 Sled Push up ( 152/102 ) ( 10ft )

Rest 1 MIN

AMRAP : 8 MIN

50/40 Bike
16 Burpee Board Jump ( 10ft )

Rest 1 MIN

AMRAP : 8 MIN

50/40 Assult Bike
16 Shuttle Run ( 40ft )

C : 상담

[ 압구정 ]

For time of :

1000/800 Row
30 Clean and Jerk ( 135/85 )

TIME CAP : 10 MIN

A : ( 115/75 )
B : 무게 자유
C : 상담

Compare to 210827

[ 잠실 ]

AMRAP : 15 MIN

10 Wall Ball Shot ( 20/14 )
10 Deadlift ( 135/95 )
10 Box Jump ( 24/20 )

A : 무게 자유
B : Knee raise, 높이 자유
C : 상담

[ 수원 ]

AMRAP : 20 MIN

1 Bar Muscle up
10 Push up
15 Squat

2 Bar Muscle up
10 Push up
15 Squat

3 Bar Muscle up
.
.

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