205

Friday 260130

[ 압구정 ]

As many rounds as possible in 18 minutes :

10 Deadlift ( 135/95 )
10 Push up
10 Wall Ball Shot ( 20/14 )

A : 둘 중 하나 무게 자유
B : 둘 다 자유
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

50 Double under
12 DB Seesaw Row ( 무게 자유 )
12 DB Floor Press
1 Min DB Floor Press Hold in Glute Bridge

Scale : Single under, DB Floor Press Hold

[ 아차산 ]

AMRAP : 15 MIN

15 Kettlebell Swing ( 24/16 )
15 Sit up
15 Goblet Squat
15 V up

B : 무게 자유
C : 상담

[ 수원 ]

For time of :

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

Power Clean ( 115/85 )
Wall Ball Shot ( 20/14 )
Box Jump ( 24/20 )

A : 둘 중 하나 무게 자유
B : 둘 다 무게 자유, Step up
C : 상담

204

Thursday 260129

[ 아차산 ]

“21.1”

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

A : Half Wall Walk
B : Inchworm Push up, +10 DU
C : x2 Single under

TIME CAP : 15 MIN

[ 압구정 ]

"Dumbbell TK"

As many rounds as possible in 16 minutes :

8 Strict Pull up
8 Box Jump ( 30/24 )
12 Dumbbell Hang Snatch ( 50/35 )

A : Kipping
B : 높이 자유
C : Step up

[ 잠실 ]

7 Rounds for time of :

40 Crossover
20 Wall Ball Shot ( 20/14 )
5 Deadlift ( 225/165 )

A : ( 165/105 )이상
B : 공 무게 자유, ( 95/65 ) 이상
C : 상담

[ 수원 ]

20.2

AMRAP : 20 MIN

4 Dumbbell Thruster ( 50/35 )
6 Toes to bar
24 Double under

A : 무게 자유
B : Knee raise, x2 Single
C : 상담

203

Wednesday 260128

[ 수원 ]

For time of :

AMRAP : 2 MIN

100 Burpee over the barbell
100/80 Row ( Cal )

Rest 1 minute

Time Cap : 23 MIN

[ 압구정 ]

5 Rounds

2 Minutes of :

10 Power Clean ( 95/65 )
10 Thruster
Max reps Burpee over the barbell

Rest 2 Minutes

Scale : 무게 자유

[ 잠실 ]

AMRAP : 15 MIN

10/9 Row
15 Sit up
10 Chest to bar
15 Box Jump ( 24/20 )

A : Pull up
B : Band Assist, 높이 자유
C : 상담

[ 아차산 ]

Team of 2

For time of :

1000/900 Row
70 Front Squat ( 95/65 )
50 Pull up

1000/900 Row
50 Thruster
30 Bar Muscle up

A : 무게 자유, All Pull up
B : Band Assist
C : 상담

TIME CAP : 20 MIN

@painstorms

202

Tuesday 260127

[ 잠실 ]

Team of 2

For time of :

100 Hang Power Clean ( 95/75 )
25 Burpee over the barbell
75 Power Clean
25 Burpee over the barbell
50 Hang Squat Clean
25 Burpee over the barbell
25 Squat Clean
25 Burpee over the barbell

TIME CAP : 22 MIN

A : ( 75/55 )
B : 무게 자유
C : 상담

[ 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

Compare to 250716

[ 아차산 ]

10 Rounds for time of :

10 Deadlift ( 185/125 )
10 Handstand Push up
10 Toes to bar

A : ( 135/95 ), Mat Assist
B : 무게 자유, Push up, Knee raise
C : 상담

TIME CAP : 18 MIN

[ 수원 ]

1.

Hang Squat Snatch

1 - 1 - 1 - 1 - 1

2.

For time of :

21 - 15 - 9

Hang Power Snatch ( 95/65 )
Overhead Squat

Time Cap : 8 MIN

Scale : 무게 자유

@painstorms

201

Monday 260126

[ 압구정 ]

As many rounds as possible in 15 minutes :

4 Strict Handstand push up
8 Single Devil Press ( 50/35 )
12 Dumbbell Box Step up ( 24/20 )

A : Mat Assist, Kipping
B : No HSPU
C : 상담

[ 잠실 ]

1.

Bench Press

1 - 1 - 1 - 1 - 1

2.

"J.T"

For time of :

21 - 15 - 9

Handstand Push up
Ring Dip
Push up

TIME CAP : 12 MIN

A : Mat Assist, Bar Dip
B : Band Assist
C : 상담

[ 아차산 ]

AMRAP : 16 MIN

4 - 8 - 12 - 16 …

DB Snatch, alternating ( 50/35 )
Wall Ball Shot ( 20/14 )
Burpee Box Jump over ( 24/20 )

B : 무게 자유, 높이 자유
C : 상담

[ 수원 ]

“Cindy”

AMRAP : 20 MIN

5 Pull up
10 Push up
15 Squat

Scale : Assist Pull up

200

Saturday 260124

[ 아차산 ]

AMRAP : 14 MIN

6 Hang Squat Clean ( 115/75 )
12 Push up
18 Sit up

B : 무게 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

10 Burpee
5 Dumbbell Power Clean ( 50/35 )
10 Dumbbell Walking Lunge
5 Dumbbell Shoulder to Overhead

Scale : 무게 자유

[ 잠실 ]

Team of 2

AMRAP : 15 MIN

5 Burpee Pull up
15 Shuttle Runs ( 15m )

*Add 5 additional Burpee Pull up after each
round

Scale : Burpee bar touch, 10m

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

199

Friday 260123

[ 수원 ]

5 Rounds for time of :

6 Bar Muscle up
48 Double under
18 Dumbbell Snatch ( 50/35 )

A : 12 T2B, 무게 자유
B : 12 Knee raise, x2 Single
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

15 Squat
10 Toes to bar
5 Hang Power Snatch ( 115/75 )

A : ( 95/65 )
B : Knee raise
C : 상담

Compare to 241121

[ 잠실 ]

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

Power Snatch ( 75/55 )
Overhead Squat

Then,

15 Hang Squat Snatch

TIME CAP : 15 MIN

B : 무게 자유
C : 상담

[ 아차산 ]

AMRAP : 18 MIN

3 - 6 - 9 - 12 - 15 …
Chest to bar
18 Box Jump over ( 24/20 )
18 Wall Ball Shot ( 20/14 )

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

@painstorms

198

Thursday 260122

[ 잠실 ]

AMRAP : 18 MIN

250/200 Row
3 Inverted Burpee
1 - 2 - 3 - 4 - 5 - 6 • • •
Muscle up

A : x2 Toes to bar, Handstand
B : x2 Knee raise, Mat Handstand
C : Burpee

[ 압구정 ]

As many rounds as possible in 16 minutes :

4 Strict Chest to bar
8 Kettlebell Swing ( 24/16 )
12 Box Jump ( 24/20 )

A : Pull up
B : Band Assist, Step up
C : 상담

[ 아차산 ]

7 Rounds for time of :

10 Overhead Walking Lunge ( 45/35 )
10 Ground to Overhead
10 Burpee Plate Jump

Scale : 무게 자유

TIME CAP : 15 MIN

[ 수원 ]

“Incredible Hulk"

AMRAP : 20 MIN

5 Deadlift ( 115/75 )
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat

A : ( 95/65 )
B : 무게 자유
C : 상담

@painstorms

197

Wednesday 260121

[ 압구정 ]

10 Rounds for time of :

5 Power Clean ( 135/95 )
10 Burpee
15 Sit up

TIME CAP : 20 MIN

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 잠실 ]

1.

Thruster

2 - 2 - 2 - 2 - 2

2.

5 Rounds for time of :

10 Thruster ( 95/65 )
10 Burpee

TIME CAP : 8 MIN

A : ( 75/45 )
B : ( 55/35 )
C : 무게 자유

[ 아차산 ]

Team of 2

I go You go

AMRAP : 18 MIN

10/8 Row
10 Thruster ( 75/55 )

B : 무게 자유
C : 상담

[ 수원 ]

AMRAP : 16 MIN

8 Chest to bar
12 Push up
16 Kettlebell Swing ( 24/16 )
20 Lunge

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

196

Tuesday 260120

[ 아차산 ]

AMRAP : 14 MIN

60 Double under
30 DB Step over ( 50/35 ) ( 24/20 )
60 Double under
20 Handstand Push up
60 Double under
10 Bar Muscle up

A : 무게 자유, Mat Assist, x2 T2B
B : 20 DU, 높이 자유, Push up, Knee raise
C : 상담

[ 압구정 ]

Team of 2

I Go, You Go

As many rounds as possible in 20 minutes :

4 Dumbbell Thrutser ( 50/35 )
6 Toes to bar
24 Double under

A : Knee raise
B : x2 Single
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

15 Kettlebell Swing ( 24/16 )
20 Sit up
35 Double under

B : 무게 자유
C : Single under

[ 수원 ]

For time of :

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

Push Jerk ( 115/75 )

TIME CAP : 10 MIN

#Each round after with 15 Sit up

A : ( 95/65 )
B : 무게 자유
C : 상담

195

Monday 260119

[ 수원 ]

Team of 2

EMOM – rotate movements. Complete 3 rounds.

Row ( Cal ) / Burpee Broad Jump
Bike ( Cal ) / Wall Ball Shot ( 20/14 )
Ski ( Cal ) / Sled Push ( 152/103 )

Rest 2 minutes between sets.

Scale : 무게 자유

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Deadlift ( 135/95 )
10 Push up
10 One leg Squat, Alternating

A : Box Assist
B : Jumping Lunge
C : 상담

[ 잠실 ]

Team of 2

AMRAP : 20 MIN

30 Wall Ball Shot ( 20/14 )
30/24 Row
30 Push up
30 Pull up

A : 무게 자유, Band Assist
B : 20 Reps, 20/16 Row
C : 상담

[ 아차산 ]

AMRAP : 16 MIN

4 Power Snatch ( 95/65 )
8 V up
12 Burpee Box Jump, Step down ( 24/20 )

B : 무게 자유, 높이 자유
C : 상담

@painstorms

194

Saturday 260117

[ 잠실 ]

“20.2”

AMRAP : 20 MIN

4 DB Thruster ( 50x2/35x2 )
6 Toes to bar
24 Double under

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

[ 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
.
.
.

Compare to 250122, 230616

A : x2 T2B
B : x2 Knee raise
C : 상담

[ 아차산 ]

AMRAP : 14 MIN

3 Handstand Push up
6 Toes to bar
12 Kettlebell Swing ( 24/16 )

A : Mat Assist, 무게 자유
B : 6 Push up, Knee raise
C : 상담

[ 수원 ]

수원점은 휴무입니다.

@painstorms

193

Friday 260116

[ 압구정 ]

For time of :

40 - 30 - 20 - 10

Wall Ball Shot ( 20/14 )
Box Jump ( 24/20 )
Kettlebell Swing ( 24/16 )

TIME CAP : 20 MIN

A : 무게 자유
B : Step up
C : 상담

Compare to 210512

[ 잠실 ]

AMRAP : 14 MIN

15/12 Row
15 Shoulder to overhead ( 75/55 )
10 Jumping Pull up
3 Wall Walk

B : 무게 자유, Half Wall Walk
C : Inchworm Push up

[ 아차산 ]

For time of :

10 Power Clean ( 95/65 )
10 Wall Ball Shot ( 20/14 )
30 Chest to bar

10 Power Clean
30 Wall Ball Shot
10 Chest to bar

30 Power Clean
10 Wall Ball Shot
10 Chest to bar

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

TIME CAP : 14 MIN

[ 수원 ]

“Squat Ladder”

Back Squat ( 45/35 )

192

Thursday 260115

[ 아차산 ]

AMRAP : 14 MIN

7 DB Hang Clean and Jerk, L ( 50/35 )
7 Box Jump over ( 24/20 )
7 DB Hang Clean and Jerk, R
7 Box Jump over
14 Sit up

B : 무게 자유, 높이 자유
C : 상담

[ 압구정 ]

Team of 2

As many rounds as possible in 20 minutes :

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

Scale : 무게 자유

Compare to 250924

[ 잠실 ]

“18.4”

For time of :

21 - 15 - 9

Deadlift ( 225/155 )
Handstand Push up

Then,

21 - 15 - 9

Deadlift ( 315/205 )
15m Handstand Walk

TIME CAP : 9 MIN

A : ( 155/105 ), ( 205/145 ), Mat Assist
B : "Diane" 무게 자유
C : 상담

[ 수원 ]

AMRAP : 15 MIN

30 Double under
20 Sit up
3 Wall Walk

A : 1 Wall Walk
B : x2 Single, 6 Inchworm Push up
C : 상담

191

Wednesday 260114

[ 수원 ]

Team of 2

For time of :

500 Row
50 Burpee over the rower

1000 Row
50 Burpee over the rower

1500 Row
50 Burpee over the rower

Scale : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

8 RH DB Overhead Walking Lunge ( 50/35 )
8 Burpee over the Dumbbell
8 LH DB Overhead Walking Lunge
8 Strict Pull up

A : Kipping
B : Band Assist
C : 상담

[ 아차산 ]

Team of 2

For time of :

200 Burpee Pull up

B : Burpee Jumping Pull up
C : 상담

TIME CAP : 20 MIN

[ 잠실 ]

1.

Back Squat

1 - 1 - 1 - 1 - 1

2.

4 Rounds for time of :

30 Squat
60 Double under
30 Plank ( sec )

TIME CAP : 10 MIN

Scale : Single under

@painstorms