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  • 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.
  • 103

    Friday 250613


    [ 수원 ]

    For time of :

    30 Deadlift ( 165/115 )
    20 Hang Squat Clean
    10 Shoulder to overhead

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

    [ 압구정 ]

    10 Rounds for time of :

    200 Run
    5 Muscle up

    TIME CAP : 25 MIN

    A : 1 ~ 5 Muscle up
    B : 5 ~ 10 Toes to bar
    C : 10 Knee raise
    D : 상담

    Compare to 220511

    [ 잠실 ]

    For time of :

    50 Bar Muscle up
    100 Row ( cal )
    100 Box Jump over step down ( 30/24 )

    Partition any way

    TIME CAP : 20 MIN

    A : 80 Chest to bar or 80 Pull up, ( 24/20 )
    B : 100 Band Assist Pull up, 높이 자유
    C : 100 Jumping Pull up

    [ 아차산 ]

    AMRAP : 18 MIN

    1 Bar Muscle up
    1 Power Clean ( 135/95 )
    15 Squat

    2 Bar Muscle up
    2 Power Clean
    15 Squat

    3 Bar Muscle up
    3 Power Clean
    15 Squat

    ...

    A : Chest to bar or Pull up, ( 95/65 )
    B : Band Assist, 무게 자유
    C : 상담

    @painstorms
  • 102

    Thursday 250612


    [ 잠실 ]

    Team of 2

    For time of :

    10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
    Partner Deadlift ( 405/305 )
    20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2
    Burpee over the Barbell
    30 - 27 - 24 - 21 - 18 - 15 - 12 - 9 - 6 - 3
    Wall Ball Shot ( 20/14 )

    TIME CAP : 20 MIN

    A : ( 305/205 ) 이상, 공 무게 자유
    B : ( 205/105 ) 이상
    C : 바벨 무게 자유

    [ 압구정 ]

    Team of 2

    For time of :

    100/80 Row ( Cal )
    100 Power Snatch ( 95/65 )
    100 Wall Ball Shot ( 20/14 )
    100/80 Row

    TIME CAP : 22 MIN

    A : ( 75/55 ), ( 14/8 )
    B : 무게 자유
    C : 상담

    [ 아차산 ]

    For time of :

    15 - 12 - 9 - 6 - 3

    Power Snatch ( 95/65 )
    Sit up

    Each round begin with 50 Double under

    A : ( 75/45 ) 이상
    B : 무게 자유, x2 Single under
    C : 상담

    TIME CAP : 12 MIN

    [ 수원 ]

    Team of 2

    2 Rounds for time of :

    2000/1800 Row
    100 Toes to bar

    Time Cap : 30 MIN

    Scale : Knee raise

    @painstorms
  • 101

    Wednesday 250611


    [ 압구정 ]

    5 Rounds

    2 Minutes of :

    15 Lateral Burpee Box Jump Over ( 24/20 )
    #Step down from the box.
    Max reps Double under

    Rest 2 Minutes

    A : 12 LBBJO
    B : 10 Step over
    C : 상담

    [ 잠실 ]

    1.

    Shoulder Press

    3 - 3 - 3 - 3 - 3

    2.

    AMRAP : 10 MIN

    15 Shoulder Press ( 75/55 )
    15 Sit up

    Scale : 무게 자유

    [ 아차산 ]

    3 Rounds for time of :

    50 Walking Lunge
    40 Squat
    30 Box Step up ( 24/20 )
    20 Burpee
    10 Handstand Push up

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

    TIME CAP : 20 MIN

    [ 수원 ]

    AMRAP : 20 MIN

    15 Box Jump Over ( 24/20 )
    10 Dumbbell Snatch ( 50/35 )
    5 Handstand Push up

    A : 무게 자유, Box HSPU
    B : Step up over, 10 Push up
    C : 상담
  • 100

    Tuesday 250610


    [ 아차산 ]

    4 Rounds

    AMRAP : 3 MIN

    15/12 Row
    10 Push Jerk ( 155/105 )

    Rest 3 MIN

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

    [ 압구정 ]

    As many rounds as possible in 15 minutes :

    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
    
    Compare to 230602

    [ 잠실 ]

    AMRAP : 15 MIN

    5 Front Squat ( 155/105 )
    10 Strict Push up
    15 Toes to bar

    A : ( 115/75 ) 이상, Hand Release Push up
    B : ( 75/55 ) 이상, Knee raise
    C : 무게 자유

    [ 수원 ]

    For time of :

    7 - 6 - 5 - 4 - 3 - 2 - 1
    Bar Muscle up
    20 Sit up
    400 Run

    Time Cap : 30 MIN

    A : Band Bar Muscle up
    B : x2 All Pull up
    C : 상담
  • 99

    Monday 250609


    [ 수원 ]

    1.

    Overhead Squat

    3 - 3 - 3 - 3 - 3

    2.

    “Jeremy”

    For time of :

    21 - 15 - 9

    Overhead Squat ( 95/65 )
    Burpee over the barbell

    Time Cap : 8 MIN

    Scale : 무게 자유

    [ 압구정 ]

    As many rounds as possible in 15 minutes :

    5/5 Dumbbell Snatch ( 50/35 )
    10 Overhead Walking Lunge
    5 Burpee over the Dumbbell

    Scale : 무게 자유

    [ 잠실 ]

    For total rep :

    Tabata Double under

    Then, complete as many reps as possible in 4 minutes of :

    8 Dumbbell Hang Snatch, alternating ( 50/35)
    8 One Leg Squat, alternating

    Then, Tabata Double under

    # Tabata is 20 seconds of work and 10 seconds of rest for 8 sets.

    A : 무게 자유, Box Pistol
    B : Jumping Lunge
    C : Single under

    [ 아차산 ]

    AMRAP : 15 MIN

    1 Power Clean ( 135/95 )
    1 Front Squat
    10 Push up
    15 Toes to bar

    2 Power Clean
    2 Front Squat
    10 Push up
    15 Toes to bar

    3 Power Clean
    3 Front Squat
    10 Push up
    15 Toes to bar



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

    @painstorms
  • 98

    Saturday 250607


    [ 잠실 ]

    For time of :

    27 - 21 - 15 - 9

    Row
    Thruster ( 95/65 )

    B : 무게 자유
    C : Row 21 - 15 - 9 - 3, Front Squat

    [ 수원 ]

    AMRAP : 12 MIN

    5 Shoulder to Overhead ( 135/95 )
    7 Toes to bar
    9 Box Jump ( 24/20 )

    A : 무게 자유
    B : Knee raise, Step up
    C : 상담

    [ 아차산 ]

    5 Rounds

    AMRAP : 2 MIN

    10 Deadlift ( 155/105 )
    12 Wall Ball Shot ( 20/14 )
    Max rep Lateral Burpee Box Jump over ( 24/20 )

    Rest 2 MIN

    A : ( 115/75 ) 이상, 무게 자유
    B : 무게 자유, 높이 자유
    C : 상담

    [ 압구정 ]

    For time of :

    30 - 27 - 24 - 21 - 18 - 15 - 12 - 9 - 6 - 3

    Wall Ball Shot ( 30/20 )

    Each Round begin with 200 Run

    A : ( 20/14 )
    B : ( 14/8 )
    C : 상담

    Compare to 230617
  • 97

    Friday 250606


    [ 압구정 ]

    압구정은 휴무에요.

    [ 잠실 ]

    10:00 - 13:00
    Open Gym

    For time of:

    21 Clean and Jerk ( 135/95 )
    30 Pull up
    14 Clean and Jerk
    20 Chest to bar
    7 Clean and Jerk
    10 Burpee Muscle up

    TIME CAP : 15 MIN

    A: ( 115/75 ), Pull up - C2B - Burpee C2B
    B: ( 75/55 ), All Pull up or All Band Assist Pull up
    C: 무게 자유, All Jumping Pull

    [ 아차산 ]

    Team of 2

    10 Rounds for time of :

    300 Run ( with partner )
    10 Bar Muscle up
    20 Burpee
    30 Thruster ( 95/65 )

    A : Chest to bar or Pull up, ( 45/35 )
    B : Band Assist, Goblet Squat
    C : Jumping Pull up, Push up, Air Squat

    TIME CAP : 60 MIN

    [ 수원 ]

    수원점은 휴무에요.
  • 96

    Thursday 250605


    [ 아차산 ]

    AMRAP : 15 MIN

    500/400 Row
    5 Single Devil Press, L ( 50/35 )
    5 Single DB Push Press, L
    5 Single Devil Press, R
    5 Single DB Push Press, R

    B : ( 35/25 )
    C : 무게 자유

    [ 압구정 ]

    "CORA"

    For time of :

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

    Sit up
    Box Jump ( 24/20 )
    Toes to bar
    Burpee

    3 Handstand Push up ( after every round )
    
    TIME CAP : 25 MIN

    A : 2/3 T2B or Knee raise, Mat Assist
    B : Step up, No HSPU
    C : 상담

    Compare to 240716

    [ 잠실 ]

    Team of 2

    2 Rounds for time of :

    1000 Row
    100 Strict Push up
    100 V up

    TIME CAP : 22 MIN

    A : Hand Release Push up
    B : Knee touch
    C : 상담 ( 양조절)

    [ 수원 ]

    Team of 2

    For time of :

    1000 Row
    50 Dumbbell Thruster ( 50/35 )
    1000 Row
    100 Wall Ball Shot ( 30/20 )
    1000 Row
    50 Dumbbell Thruster

    A : 둘 중 하나 무게 자유
    B : 둘 다 무게 자유
    C : 상담
  • 95

    Wednesday 250604


    [ 수원 ]

    “Pyramid Annie”

    For time of :

    50 - 40 - 30 - 20 - 10 - 20 - 30 - 40 - 50

    Double under
    Sit up

    A : Half Double
    B : x2 Single
    C : Annie

    [ 압구정 ]

    For time of :

    10 - 8 - 6 - 4 - 2

    Thruster ( 135/85 )
    Clean and Jerk

    TIME CAP : 10 MIN

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

    Compare to 230823

    [ 잠실 ]

    AMRAP : 15 MIN

    1 Bar Muscle up
    7 Kettlebell Swing ( 32/24 )
    10 Medicine Ball Clean ( 20/14 )

    2 Bar Muscle up
    7 Kettlebell Swing
    10 Medicin Ball Clean

    3 Bar Muscle up
    .
    .

    A : x2 Chest to bar or Pull up, 무게 자유
    B : Band Assist Pull up
    C : Jumping Pull up

    [ 아차산 ]

    AMRAP : 14 MIN

    14 Goblet Back Junge ( 24/16 )
    14 Box Jump ( 24/20 )
    21 Sit up

    A : ( 16/12 )
    B : 무게 자유, 높이 자유
    C : 상담

    @painstorms
  • 94

    Tuesday 250603


    [ 잠실 ]

    잠실점은 휴관이에요.
    감사합니다.

    [ 수원 ]

    "Murph"

    For time of :

    1600 Run

    10 Rounds

    10 Pull up
    20 Push up
    30 Squat

    1600 Run

    A : 1200 Run, 8, 16, 24
    B : 800 Run, 6, 12, 18
    C : 상담

    [ 아차산 ]

    Team of 2

    AMRAP : 24 MIN

    30/24 Row
    30 Toes to bar
    20 Synchronized Squat
    20 Power Snatch ( 115/85 )

    A : ( 75/55 ) 이상
    B : Knee raise, 무게 자유
    C : 상담

    [ 압구정 ]

    Team of 2

    For time of :

    1 : 5000 Row
    2 : 400 Run

    Compare to 240626
  • 93

    Monday 250602


    [ 압구정 ]

    As many rounds as possible in 18 minutes :

    5 Deadlift ( 225/155 )
    10 Toes to bar
    15 Squat
    
    A : ( 185/125 )
    B : Knee raise
    C : 상담

    Compare to 240805

    [ 잠실 ]

    3 Rounds for time of :

    40 Burpee
    200 Double under

    TIME CAP : 20 MIN

    A : 100 Double under
    B : 30 Burpee, Single under
    C : 20 Burpee

    [ 아차산 ]

    AMRAP : 14 MIN

    40 Crossover
    10 DB Snatch, Alternating ( 70/50 )
    10 Burpee over the DB

    A : ( 50/35 )
    B : 무게 자유
    C : Single under

    [ 수원 ]

    For time of :

    15 - 12 - 9

    Deadlift ( 155/105 )
    Hang Power Clean
    Front Squat

    A : ( 135/85 )
    B : 21-15-9, 무게 자유
    C : 상담
  • 92

    Saturday 250531


    [ 아차산 ]

    4 Rounds

    AMRAP : 3 MIN

    5 Burpee over the barbell
    4 Deadlift ( 155/105 )
    3 Power Clean
    2 Front Squat
    1 Push Jerk

    Rest 3 MIN

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

    [ 압구정 ]

    "Blake"

    4 Rounds for time of :

    40 Overhead Lunge ( 45/25 )
    30 Box Jump ( 24/20 )
    20 Wall Ball Shot ( 20/14 )
    10 Handstand push up

    TIME CAP : 30 MIN
    
    A : 무게 자유, Mat Assist
    B : Step up, Push up
    C : 상담

    Compare to 240423

    [ 잠실 ]

    5 Rounds for time of :

    200m Run
    10 Power Snatch ( 95/65 )

    A : ( 75/55 )
    B : 무게 자유
    C : Hang

    [ 수원 ]

    AMRAP : 15 MIN

    10 Kettlebell Swing ( 24/16 )
    10 Ring Dip
    10 V up

    A : 무게 자유, Bar Dip
    B : Push up, Knee touch
    C : 상담
  • 91

    Friday 250530


    [ 수원 ]

    AMRAP : 15 MIN

    50 Double under
    10 Squat Snatch ( 95/65 )

    A : 무게 자유
    B : x2 Single or 1/2 Double
    C : 상담

    [ 압구정 ]

    As many rounds as possible in 16 minutes :

    15 Pull up
    25 Sit up
    35 Double under

    A : Band Assist
    B : 70 Single under
    C : 상담

    [ 잠실 ]

    “15.3“

    AMRAP : 14 MIN

    7 Muscle up
    50 Wall Ball Shot ( 20/14 )
    100 Double under

    A : 14 Chest to bar or 14 Pull up, 무게 자유
    B : 14 Band Assist Pull up, 50 Double under
    C : 상담

    [ 아차산 ]

    AMRAP : 18 MIN

    1 Muscle up
    10 Kettlebell Swing ( 24/16 )
    20 Squat

    2 Muscle up
    10 Kettlebell Swing
    20 Squat

    3 Muscle up
    10 Kettlebell Swing
    20 Squat

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

    @painstorms
  • 90

    Thursday 250529


    [ 잠실 ]

    1.

    Bench Press

    2 - 2 - 2 - 2 - 2

    2.

    For time of :

    250m Row

    [ 압구정 ]

    Team of 3

    For time of :

    100 Deadlift ( 185/125 )
    100 Hang Power Clean ( 155/105 )
    100 Front Squat ( 135/95 )
    100 Shoulder to Overhead ( 115/75 )
    100 Thruster ( 95/65 )

    TIME CAP : 25 MIN

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

    Compare to 230926

    [ 아차산 ]

    Team of 2

    AMRAP : 20 MIN

    500/400 Row
    50 Sit up
    100ft Farmers Carry ( 24x2 / 16x2 )

    B : 무게 자유
    C : 상담

    [ 수원 ]

    Team of 2

    For time of :

    120 Sit up
    120/80 Row ( Cal )

    80 Toes to bar
    80/60 Row

    60 Toes to bar
    60/40 Row

    Scale : Knee raise

    @painstorms
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