112

Thursday 261029

[ 수원 ]

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 under
B : Step up
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

3 Hang Power Clean ( 185/125 )
9 Push up
9 Wall Ball Shot ( 20/14 )

A : ( 155/105 )
B : 무게 자유
C : 상담

[ 잠실 ]

AMRAP : 20 MIN

20 Sit up
10 Toes to bar
1 Bar Muscle up

20 Sit up
10 Toes to bar
2 Bar Muscle up

20 Sit up
10 Toes to bar
3 Bar Muscle up
.
.
.

A : No BMU
B : Knee raise
C : 상담

[ 아차산 ]

For time, completed any how :

500 Double under
100 Thruster ( 95/65 )
100 Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

TIME CAP : 20 MIN

@painstorms

111

Wednesday 261028

[ 잠실 ]

Team of 2

For time of :

50 Row ( cal )
40 Push Jerk ( 95/65 )
30 Burpee over the barbell

40 Row
30 Push Jerk ( 135/95 )
20 Burpee over the barbell

30 Row
20 Push Jerk ( 185/135 )
10 Burpee over the barbell

TIME CAP : 20 MIN

A : ( 75/55 ), ( 115/75 ), ( 155/105 )
B : 무게 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

3 Wall walk
8 Box Jump ( 30/24 )
8 Kettlebell Swing ( 32/24 )

A : 높이, 무게 자유
B : 6 Inchworm Push up
C : 상담

[ 아차산 ]

For time of :

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Deadlift ( 225/165 )

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

Each rounds after 9/7 Erg

A : ( 165/125 ) 이상, HWW
B : ( 95/65 ) 이상, Inchworm Push up
C : 상담

TIME CAP : 20 MIN

[ 수원 ]

“Pyramid Helen”

For time of :

1200 Run
63 Kettlebell Swing ( 24/16 )
36 Pull up

800 Run
42 Kettlebell Swing
24 Pull up

400 Run
21 Kettlebell Swing
12 Pull up

A : 무게 자유
B : Band Assist
C : 상담

@painstorms

110

Tuesday 261027

[ 압구정 ]

For time of :

40 Muscle up
80 Burpee
120/100 Erg ( Cal )

Partition any way

TIME CAP : 20 MIN

A : 40 BMU, 80 Toes to bar
B : 80 Knee raise
C : 상담

[ 잠실 ]

10 Rounds for time of :

12 V up
12 Kettlebell Swing ( 24/20 )
30 Double under

TIME CAP : 14 MIN

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

[ 아차산 ]

AMRAP : 16 MIN

2 - 4 - 6 - 8 ...
Muscle up
8 DB Snatch, alternating ( 70/50 )
8 Box Jump, step down ( 30/24 )

A : C2B or PU, ( 50/35 ), ( 24/20 )
B : Band Assis, 무게 자유, 높이 자유
C : 상담

[ 수원 ]


Deadlift

1 - 1 - 1 - 1 - 1


“Diane”

For time of :

21 - 15 - 9

Deadlift ( 225/155 )
Handstand Push up

Time Cap : 7 MIN

A : 무게 자유, Mat Assist
B : 27-21-15, Push up
C : 상담

109

Monday 261026

[ 아차산 ]

4 Rounds for time of :

10 Wall Ball Shot ( 20/14 )
15 Burpee Plate Jump
10 Power Clean ( 155/105 )
15 Burpee Plate Jump
10 Wall Ball Shot

Rest 2 MIN

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

TIME CAP : 24 MIN

[ 압구정 ]

As many rounds as possible in 15 minutes :

1 Snatch ( 135/95 )
5 Strict Pull up
15 Squat

2 Snatch
5 Strict Pull up
15 Squat
.
.

A : ( 115/75 )
B : 무게 자유
C : 상담

Compare to 250908

[ 잠실 ]

AMRAP : 15 MIN

5 Chest to bar
10 Push up
5 Front Squat ( 155/105 )

A : Pull up, ( 115/75 )이상
B : Band Assist, ( 75/45 )이상
C : 상담

[ 수원 ]

Team of 2

E3OM x 7

1 : Ski
2 : Sled Push ( 152/103 )
3 : Weighted Walking Lunge ( 20/10 )
4 : Sled Pull ( 103/78 )
5 : Bike
6 : Kettlebell Farmers Carry ( 24x2/16x2 )
7 : Wall Ball Shot ( 14/10 )
Rest 1 MIN

Scale : 무게 자유

108

Saturday 261024

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 잠실 ]

“Michael"

3 Rounds for time of :

800 Run
50 Back Extension
50 Sit up

B : 400 Run
C : 30 Rep

[ 압구정 ]

Team of 2

As many reps as possible in 24 minutes :

2 Rounds

2000/1600 Row
100 Toes to bar

Then, Max reps Bar muscle up

A : Band Assist
B : Knee raise then, Toes to bar
C : 상담

[ 아차산 ]

For time of :

22 - 18 - 14 - 10 - 6 - 2

Pull up
Hand Release Push up
DB Hang Clean and Jerk ( 50/35 )

A : 무게 자유
B : Band Assist
C : 상담

TIME CAP : 15 MIN

@painstorms

107

Friday 261023

[ 잠실 ]

AMRAP : 12 MIN

4 Strict Pull up
8 One Leg Squat, alternating
12 Shoulder Press ( 55/35 )

A : Box Pistol
B : Band Assist, 14 Jumping Lunge, 무게 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

8 Burpee over the Dumbbell
10/10 Dumbbell Push Jerk ( 50/35 )
80 Double under

A : 무게 자유
B : n Double or 120 Single
C : 상담

[ 아차산 ]

AMRAP : 15 MIN

10 Jumping Back Squat ( 75/55 )
10 Sit up
10 Seated Shoulder Press
10 Sit up
10 Ground to Overhead
10 Sit up

B : 무게 자유
C : 상담

[ 수원 ]

“Jack“

AMRAP : 20 MIN

10 Push Press ( 115/75 )
10 Kettlebell Swing ( 24/16 )
10 Box Jump ( 24/20 )

A : 무게 자유
B : Step up
C : 상담

@painstorms

106

Thursday 261022

[ 압구정 ]

As many rounds as possible in 16 minutes :

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

A : Jumping Lunge
B : Band Assist
C : 상담

[ 잠실 ]

AMRAP : 20 MIN

1 Deadlift ( 355/245 )
10 Burpee bar touch
15 Wall Ball Shot ( 20/14 )

A : ( 225/155 )이상
B : ( 155/105 )이상, 공 무게자유
C : 상담

[ 아차산 ]

For time of :

30 Box Jump over, step down ( 24/20 )
20 DB Snatch, alternating ( 50/35 )
10 Wall Walk
20 Power Clean ( 165/125 )
10 Wall Walk
20 DB Snatch, alternating
30 Box Jump over, step down

A : HWW, ( 115/75 ) 이상
B : 높이 자유. 무게 자유, Inchworm Push up
C : 상담

TIME CAP : 16 MIN

[ 수원 ]

EMOM x 18

1 : 12 Burpee
2 : 12 Pull up
3 : 12/10 Row (Cal)

A : 10/8 Row, 10 Reps
B : 8 Reps, Band Assist
C : 상담

105

Wednesday 261021

[ 아차산 ]

AMRAP : 18 MIN

18 Line Facing Burpee
12 Sit up
8 Chest to bar
8/6 Row

A : Pull up
B : Band Assist
C : 상담

[ 압구정 ]

1.

Snatch

2 - 2 - 2 - 2 - 2

2.

As many reps as possible in 7 minutes :

24 Single Devil Press ( 50/35 )
100 Sit up
Max rep Muscle up

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

[ 잠실 ]

Team of 2

For time of :

100 Toes to bat
100 Push up
100 Squat
100 Toes to bar
100 Squat
100 Push up
100 Toes to bar

TIME CAP : 25 MIN

B : Knee raise
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

104

Tuesday 261020

[ 수원 ]

3 Rounds for time of :

800 Run
21 Dumbbell Snatch ( 50/35 )
21 Toes to bar

Time Cap : 24 MIN

A : 무게 자유
B : Knee raise
C : 상담

[ 잠실 ]

Every 2 minutes for 5 rounds :

20/16 Row ( cal )
Max hang power clean ( 115/75 )

Rest 2 minutes between rounds.

Post total reps to comments.

A : ( 95/65 )
B : 16/12 Row, ( 75/45 )
C : 상담

[ 압구정 ]

3 Rounds

1 Minutes of Row ( Cal )
1 Minutes of Burpee
1 Minutes of Box Jump Over ( 24/20 )
1 Minutes of Bike ( Cal )
1 Minutes of Wall Ball Shot ( 20/14 )
Rest 1 Minutes

Scale : 높이, 무게 자유

[ 아차산 ]

5 Rounds

AMRAP : 2 MIN

6 DB Thruster ( 50x2/35x2 )
8 DB Front Squat
10 DB Lunge
Max reps Double under

Rest 2 MIN

B : 무게 자유
C : 상담

@painstorms

103

Monday 261019

[ 잠실 ]

"18.3"

2 Rounds for time of:

100 Double under
20 Overhead Squat ( 115/80 )
100 Double under
12 Ring Muscle
100 Double under
20 Dumbbell Snatch ( 50/35 )
100 Double under
12 Bar Muscle up

TIME CAP : 14 minute

A : ( 75/45 )이상, 20 Chest to bar or 20 Pull up, ( 35/25 )
B : 50 Double under, 무게 자유, 20 Band Pull up
C : x2 Single under, Jumping Pull up

[ 압구정 ]

As many rounds as possible in 16 minutes :

4 Dumbbell Power Clean ( 50/35 )
4 Dumbbell Walking Lunge
4 Dumbbell Squat
12 Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

[ 아차산 ]

AMRAP : 16 MIN

8 Wall Ball Shot ( 20/14 )
8 Toes to bar
8 Powet Snatch ( 95/65 )

A : 무게 자유
B : Knee raise
C : 상담

[ 수원 ]

Team of 2

For time of :

200 Double under
100 Wall Ball Shot ( 30/20 )
200 Double under
100 Wall Ball Shot
200 Double under

A : ( 20/14 )
B : x2 Single under, 무게 자유
C : 상담

@painstorms

102

Saturday 261017

[ 압구정 ]

3 Rounds for time of :

30 Deadlift ( 135/85 )
30 Wall Ball Shot ( 20/14 )
400 Run

Scale : 무게 자유

[ 잠실 ]

For time of :

5km Run

Scale : 3km

[ 아차산 ]

5 Rounds

AMRAP : 2 MIN

8 Toes to bar
10 Deadlft ( 185/125 )
12 Box Jump over, step down ( 24/20 )
Max cal Row

Rest 2 MIN

A : ( 135/95 ) 이상
B : Knee raise, ( 95/65 ) 이상, 높이 자유
C : 상담

[ 수원 ]

For time of :

400 Run
40 Box Jump over ( 24/20 )
40 Squat

Rest 2 MIN

500 Row
200 Farmers Carry ( 24/16 )
50 Burpee

Rest 2 MIN

400 Run
40 Kettelbell Swing ( 24/16 )
40 Push up

Rest 2 MIN

500 Row
50 Wall Ball Shot ( 20/14 )
100 Lunge

A : 무게 자유
B : Step over
C : 상담

101

Friday 261016

[ 아차산 ]

AMRAP : 14 MIN

4 Handstand Push up
13 Sit up
9 Kettlebell Tater ( 24/16 )

A : Mat Assist, 무게 자유
B : DB Shoulder Press
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

12 Weighted Box Step up ( 24/20 )
6 Single Devil Press ( 50/35 )
6 Strict Handstand push up

A : Mat Assist
B : Push up
C : 상담

[ 잠실 ]

EMOM x 15

1 : 10 Box Jump step down ( 30/24 )
2 : 3 Clean ( 205/145 )
3 : 12 Chest to bar

A : ( 155/105 )이상, Pull up
B : ( 24/20 ), 무게 자유, Band Assist
C : 상담

[ 수원 ]

“T.U.P”

15 - 12 - 9 - 6 - 3

Power Clean ( 135/95 )
Pull up
Front Squat
Pull up

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

100

Thursday 261015

[ 수원 ]

5 Rounds for time of :

400 Run
50 Double under
5 Wall Walk

A : 3 Wall Walk
B : x2 Single, 10 Inchworm Push up
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

60 Double under
15 Toes to bar
3 Front Squat ( 245/145 )

A : 무게 자유
B : 30 DU or 100 SU, n T2B
C : 상담

[ 아차산 ]

10 Rounds for time of :

5 Strict Pull up
10 Burpee over the barbell
5 Hang Power Clean ( 165/115 )

A : 3 SPU, ( 115/75 ) 이상
B : Band Assist, 무게 자유
C : 상담

TIME CAP : 20 MIN

[ 잠실 ]

For time of :

60 Walking Lunge
40 Single arm Push Press ( 50/35 )
50 Front Rack Lunge
20 Handstand Push up
40 Single arm Overhead Walking Lunge
10 Strict Handstand Push up

TIME CAP : 16 MIN

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

@painstorms

99

Wednesday 261014

[ 잠실 ]

10 Rounds for time of :

25 Double under
15 Sit up
1 Bar Muscle up

Add 1 Bar Muscle up every round.

TIME CAP : 18 MIN

A : x2 Toes to bar
B : x2 Single under, x2 Knee raise
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

9 Burpee
15 Kettlebell Swing ( 24/16 )
15 Box Jump ( 24/20 )

A : 무게 자유
B : 높이 자유
C : 상담

[ 아차산 ]

AMRAP : 15 MIN

30 Wall Ball Shot ( 20/14 )
60 Double under
30 DB Box step up ( 50/35 ) ( 24/20 )

B : 무게 자유
C : 상담

[ 수원 ]

Team of 2

For time of :

100 Box Jump ( 24/20 )
80/70 Row ( Cal )
60 Deadlift ( 225/155 )
80/70 Row
100 Box Jump

A : ( 185/125 )
B : Step up, ( 135/95 ) 이상
C : 상담

@painstorms

98

Tuesday 261013

[ 압구정 ]

EMOM x 20

1 : 15/12 Row ( Cal )
2 : 21 Sit up
3 : 7 Snatch ( 155/105 )
4 : Rest

A : 무게 자유
B : 12/9 Row, n Sit up, 5 Snatch
C : 상담

Compare to 260709

[ 잠실 ]

Team of 2

AMRAP : 20 MIN

20 Wall Ball Shot ( 20/14 )
20 Overhead Squat ( 95/65 )
20 Hang Squat Clean and Jerk
20 Row ( cal )
20 Hang Power Snatch

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

[ 아차산 ]

6 Rounds for time of :

20 Squat
15 Toes to bar
10 DB Thruster ( 50x2/35x2 )
5 Bar Muscle up

Rest 1 MIN

A : 무게 자유, T2B
B : Knee raise
C : 상담

TIME CAP : 18 MIN

[ 수원 ]


Snatch Complex

1 Hang Power Snatch - 1 Overhead Squat - 1 Hang Squat Snatch


For time of :

21 - 15 - 9

Hang Power Snatch ( 75/55 )
Overhead Squat
Hang Squat Snatch

Time Cap : 10 MIN

A : 무게 자유
B : 21-18-15, No HSS
C : 상담