141

Saturday 251115

[ 잠실 ]

Team of 2

For time of :

40 Row ( cal )
50 Burpee
60 Hang Snatch ( 75/45 )
40 Row
50 Burpee
60 Power Snatch
40 Row
50 Burpee
60 Squat Snatch

A : 무게 자유
B : All Hang Snatch
C : 상담

[ 압구정 ]

"ZACHARY TELLIER"

For time of :

10 Burpee

25 Push up
10 Burpee

50 Lunge
25 Push up
10 Burpee

100 Sit up
50 Lunge
25 Push up
10 Burpee

150 Squat
100 Sit up
50 Lunge
25 Push up
10 Burpee

Scale : 상담

Compare to 250510

[ 아차산 ]

For time of :

30 Push up
6 Power Snatch ( 135/95 )
15 Burpee over the barbell
6 Power Snatch

24 Push up
6 Power Snatch
12 Burpee over the barbell
6 Power Snatch

A : ( 95/65 ) 이상
B : 무게 자유
C : 상담

TIME CAP : 10 MIN

[ 수원 ]

For time of :

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

Power Snatch ( 95/65 )

Each rounds begin with 10 Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

@painstorms

140

Friday 251114

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Burpee Bar Muscle up
3 Thruster ( 155/105 )

A : Burpee C2B, 5 Thruster
B : Burpee Pull up,
C : 상담

[ 잠실 ]

AMRAP : 12 MIN

10 Strict Knee to Elbow
30 Double under
10 Handstand Push up

A : Strict Toes to bar, Mat Assist
B : Strict Knee raise, Single under, Pike Push up
C : 상담

[ 아차산 ]

AMRAP : 16 MIN

4 Pull up
8 Deadlift ( 185/125 )
12 Box Jump, step down ( 24/20 )
16 Sit up

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

[ 수원 ]

4 Rounds

AMRAP : 2 MIN

25 Wall Ball Shot ( 20/14 )
Max Burpee Box Jump Over ( 24/20 )

Rest 2 minutes

A : 무게 자유
B : Step up Over
C : 상담

139

Thursday 251113

[ 아차산 ]

E2MOM x 8

1 : Sled Push ( 152/103 )
2 : Weighted Walking Lunge ( 20/10 )
3 : Farmers Carry ( 24x2/16x2 )
4 : Double under

*Each rounds after 2 MIN Recovery Machine

B : 무게 자유
C : 상담

[ 압구정 ]

For time of :

5K Run/Row

Compare to 250527

[ 잠실 ]

5 Rounds for time of :

20 Unbroken Medicine Ball Clean ( 20/14 )
20 Unbroken Kettlebell Swing ( 24/16 )
200 Run

# 마지막 라운드 런 X

TIME CAP : 18 MIN

A : Broken, 무게 자유
B : 15 Reps
C : 상담

[ 수원 ]

5 Rounds for time of :

400 Run
20 Sit up
20 Kettlebell Swing ( 24/16 )

Time Cap : 25 MIN

Scale : 무게 자유

138

Wednesday 251112

[ 수원 ]

AMRAP : 12 MIN

60 Deadlift ( 115/75 )
40 Hang Power Clean and Jerk
20 Thruster
Max Row ( Cal )

A : ( 95/65 )
B : 무게 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

12 Box Jump ( 24/20 )
6 Single Devil Press ( 50/35 )
3 Muscle up

A : BMU / 6 Chest to bar
B : 6 Pull up
C : 상담

[ 잠실 ]

For time of :

100 Double under
80 Walking Lunge
60 Push up
40 V-up
20/16 Row ( cal )

TIME CAP : 12 MIN

B : 50 Double under, Knee touch
C : Single under, Crunch

[ 아차산 ]

Team of 2

AMRAP : 18 MIN

80 Wall Ball Shot ( 20/14 )
60 Toes to bar
40 Power Snatch ( 115/75 )
20 Muscle up

A : 무게 자유, ( 75/55 ), All T2B
B : Knee raise, 무게 자유
C : 상담

@painstorms

137

Tuesday 251111

[ 잠실 ]

Team of 2

For time of :

100 Front Squat ( 75/55 )
100 Shoulder Press
100 Pull up
75 Front Squat ( 105/75 )
75 Push Press
75 Chest to bar
50 Front Squat ( 135/95 )
50 Push Jerk
50 Bar Muscle up

TIME CAP : 30 MIN

A : 무게 자유
B : Band Assist
C : 상담

[ 압구정 ]

Team of 2

As many rounds as possible in 18 minutes :

30 Wall Ball Shot ( 20/14 )
15 Power Clean ( 135/95 )
30 Wall Ball Shot
15 Push Jerk

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

15/12 Row
10 DB Push Jerk, R ( 50/35 )
10 DB Push Jerk, L
Max rep Burpee over the DB

Rest 3 MIN

B : 무게 자유
C : 상담

[ 수원 ]

“Team CHAD1000X”

Team of 2

For time of :

1000 Weighted Step up ( 20”, 45/35 )

Time Cap : 50 MIN

A : 무게 자유
B : 700 Reps
C : 귀가

백팩 가져오시면 안에 무게 맞춰 드립니다

@painstorms

136

Monday 251110

[ 압구정 ]

As many rounds as possible in 18 minutes :

8 Burpee
12 Toes to bar
12 Overhead Walking Lunge ( 45/35 )

A : 무게 자유
B : Knee raise
C : 상담

[ 잠실 ]

AMRAP : 15

3 Wall Walk
6 Deadlift ( 185/135 )
12 Burpee
24 Sit up

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

[ 아차산 ]

AMRAP : 18 MIN

5 Handstand Push up
10 Hang Squat Clean ( 135/95 )
15 Sit up
20 Squat

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

[ 수원 ]

EMOM x 20

1 : 50 Double under
2 : 15 Push up
3 : 20 Squat
4 : 10 Pull up

A : 35 Double under
B : Single under, 12 Push up, 15 Squat, Assist Pull up
C : 상담

135

Saturday 251108

[ 아차산 ]

AMRAP : 14 MIN

18/15 Row
10 Toes to bar
14 Goblet Squat ( 32/24 )
10 Toes to bar
14 Kettlebell Reverse Lunge

B : Knee raise, 무게 자유
C : 상담

[ 압구정 ]

"Hotshot 19"

6 Rounds for time of :

30 Squat
19 Power Clean ( 135/95 )
7 Strict Pull up
400 Run

TIME CAP : 45 MIN

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

Compare to 231002

[ 잠실 ]

AMRAP : 15 MIN

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

2 Snatch
5 Strict Handstand Push up
15 Squat
.
.

A : ( 115/75 ), Mat Assist
B : ( 75/45 ), Pike Push up
C : 상담

[ 수원 ]

AMRAP : 15 MIN

10 Deadlift ( 185/125 )
10 One leg Squat, Alternating
10 Toes to bar

A : ( 155/105 )
B : 무게 자유, Box Pistol, Knee raise
C : Jumping Lunge

134

Friday 251107

[ 수원 ]

6 Rounds

1:30 On

50 Double under
Max reps Push Press ( 95/65 )

Rest 1:30

A : 무게 자유
B : 75 Single under
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

10 Kettlebell Swing ( 24/20 )
10 Kettlebell Reverse Lunge
4 x [ 1 Wall walk + 1 Wall facing HSPU ]

A : 4 Wall Walk
B : 6 Inchworm Push up
C : 상담

[ 잠실 ]

Team of 2

AMRAP : 24 MIN

10 Wall ball shot ( 20/14 )
10 Toes to bar
1 Clean and Jerk ( 225/155 )

20 Wall ball shot
20 Toes to bar
2 Clean and Jerk

30 Wall ball shot
30 Toes to bar
3 Clean and Jerk
.
.
.

A : ( 155/105 )이상
B : 공 무게 자유, Knee raise, ( 95/55 )이상
C : 상담

[ 아차산 ]

5 Rounds for time of :

40 Double under
10 Chest to bar
10 Burpee
6 Power Snatch ( 135/95 )

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

TIME CAP : 20 MIN

@painstorms

133

Thursday 251106

[ 잠실 ]

1.

Bench Press

10

2.

AMRAP : 6 MIN

10 Strict Push up ( 35x1/25x1 )
10 Box Jump step down ( 30/24 )

A : Strict Push up, ( 24/20 )
B : Hand Release Push up
C : 높이 자유

[ 압구정 ]

For time of :

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

Squat Clean ( 135/95 )

Each rounds begin with 10 Toes to bar

TIME CAP : 20 MIN

A : 무게 자유
B : 1-10 T2B or 10 Knee raise
C : 상담

Compare to 241213

[ 아차산 ]

AMRAP : 16 MIN

1 Power Clean ( 155/105 )
12 Sit up
16 Squat

2 Power Clean
12 Sit up
16 Squat

3 Power Clean
12 Sit up
16 Squat

…

A : ( 95/65 ) 이상
B : 무게 자유
C : 상담

[ 수원 ]

AMRAP : 20 MIN

30 Burpee
30 Russian Kettlebell Swing ( 24/16 )
200 Run

Scale : 무게 자유

@painstorms

132

Wednesday 251105

[ 압구정 ]

Team of 2

For time of :

1 : 5000 Row
2 : 400 Run

Compare to 250603

[ 잠실 ]

4 Rounds for time of :

20 DB Snatch, alternating ( 50/35 )
45 Double under
20 DB Hang Clean, alternating
45 Double under

TIME CAP : 17 MIN

B : 무게 자유
C : Single under

[ 아차산 ]

Team of 2

E3MOM x 12

1 : Sled Pull ( 103/78 )
2 : Burpee
3 : Assult Bike
4 : Run
5 : Sled Push ( 152/103 )
6 : Ski

Rest 30 sec

B : 무게 자유
C : 상담

[ 수원 ]

AMRAP : 18 MIN

10 Chest to bar
10 Overhead Lunge ( 45/35 )
10 Push up
10 Overhead Lunge

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

131

Tuesday 251103

[ 아차산 ]

For time of :

24 DB Overhead Lunge ( 50/35 )
24 Box Jump over ( 24/20 )
8 Wall Walk

20 DB Overhead Lunge
20 Box Jump over
6 Wall Walk

16 DB Overhead Lunge
16 Box Jump over
4 Wall Walk

12 DB Overhead Lunge
12 Box Jump over
2 Wall Walk

A : Half Wall Walk
B : 무게 자유, 높이 자유, x2 Inchworm Push up
C : 상담

TIME CAP : 18 MIN

[ 압구정 ]

As many rounds as possible in 15 minutes :

1 Rounds Cindy
1 Deadlift ( 225/155 )

1 Rounds Cindy
2 Deadlift
.
.
.

A : ( 185/125 )
B : 무게 자유
C : 상담

Compare to 231228

[ 잠실 ]

"Fran"

For time of :

21 - 15 - 9

Thruster (95/65 )
Pull up

TIME CAP : 7 MIN

A : ( 75/45 )
B : 무게 자유, Band Pull up
C : Jumping Pull up

[ 수원 ]

1.

Hang Squat Clean

1 - 1 - 1 - 1 - 1

2.

AMRAP : 6 MIN

Hang Clean ( 155/105 )

Each time you break peform 20 Squat

Scale : 무게 자유

130

Monday 251103

[ 수원 ]

For max reps :

Tabata Row ( Cal )
Tabata Sit up
Tabata Box Jump ( 24/20 )
Tabata Row

Scale : Step up

[ 압구정 ]

10 Rounds for time of :

3 Deficit Handstand push up ( 45LB x 3 )
10 Burpee
15 Sit up

TIME CAP : 20 MIN

A : HSPU
B : Mat Assist
C : No HSPU

[ 잠실 ]

EMOM x 20

1 : 18/15 Row ( cal )
2 : 24 Sit up
3 : 15 Burpee
4 : Rest

A : 15/12 Row, 20 Sit up, 12 Burpee
B : 12/9 Row, 14 Sit up, 8 Burpee
C : 상담

[ 아차산 ]

AMRAP : 15 MIN

4 Bar Muscle up
8 Deadlift ( 185/125 )
12 Wall Ball Shot ( 20/14 )

A : 6 T2B, ( 135/95 ) 이상, ( 14/10 )
B : Knee raise, 무게 자유, 무게 자유
C : 상담

@painstorms

129

Saturday 251101

[ 잠실 ]

5 Rounds for time of :

15 Wall Ball Shot ( 20/14 )
15 Chest to bar

Then,

40/32 Row ( cal )
20 Ring Muscle up

TIME CAP : 16 MIN

A : Bar Muscle up or Band Bar Muscle up
B : 무게 자유, Pull up and Chest to bar
C : All Band Pull up
D : 상담

[ 압구정 ]

Team of 2

For time of :

500/400 Row
50 Burpee over the rower

1000/800 Row
50 Burpee over the rower

1500/1200 Row
50 Burpee over the rower

Scale : 상담

Compare to 240801

[ 아차산 ]

AMRAP : 15 MIN

1 Snatch Complex ( 115/75 )
7 Handstand Push up
15 Squat

2 Snatch Complex
7 Handstand Push up
15 Squat

3 Snatch Complex
7 Handstand Push up
15 Squat

...

A : ( 75/55 ) 이상, Mat Assist
B : 무게 자유, 14 Push up
C : 상담

*Snatch Complex
1 Power Snatch
1 Hang Power Snatch

[ 수원 ]

수원점은 휴무입니다.
11/8(토)에 대체 수업합니다.
감사합니다.

@painstorms

128

Friday 251031

[ 압구정 ]

As many rounds as possible in 18 minutes :

30 Single Devil Press ( 50/35 )
20 Toes to bar
30 Weighted Box Step up ( 24/20 )
10 Bar Muscle up

A : n BMU / 10 T2B
B : 20 Knee raise, 10 Toes to bar
C : 20 Knee raise, 10 Knee raise

[ 잠실 ]

For time of :

20 - 18 - 16 - 14 - 12 - 10

Hang Dumbbell Snatch Reverse Lunge, alternating ( 50/35 )
Each rounds begin with 1 Pull over and 200m Run

TIME CAP : 17 MIN

A : Pull over X, 무게 자유
B : Hang snatch, 1/2 Reverse Lunge
C : 상담

[ 아차산 ]

8 Rounds for time of :

8 DB Snatch, alternating ( 50/35 )
8 Box Jump, step down ( 24/20 )
8 Toes to bar
8 Burpee

A : ( 35/25 )
B : 무게 자유, 높이 자유, Knee raise
C : 상담

TIME CAP : 20 MIN

[ 수원 ]

"Running Macho Man"

AMRAP : 20 MIN

200 Run
3 Power Clean ( 135/95 )
3 Front Squat
3 Push Jerk

A : ( 115/75 )
B : 무게 자유
C : 상담

127

Thursday 251030

[ 아차산 ]

Team of 2

E3MOM x 8

1 : Max cal Sled Push
2 : Max rep Shuttle Run ( 30ft )
3 : Max rep Sandbag Walking Lunge ( 20/10 )
4 : Max rep Shuttle Run
5 : Max cal Row
6 : Max rep Shuttle Run
7 : Max rep Wall Ball Shot ( 14/10 )
8 : Max rep Shuttle Run

Rest 1 MIN

B : 무게 자유
C : 상담

[ 압구정 ]

5 Rounds for time of :

400 Run
21 Wall Ball Shot ( 20/14 )
3 Clean ( 225/145 )

TIME CAP : 25 MIN

A : ( 185/125 )
B : 무게 자유
C : 상담

[ 잠실 ]

3 Rounds

1 Minutes of Sit up
1 Minutes of Burpee
1 Minutes of Double under

Scale : Single under

[ 수원 ]

AMRAP : 20 MIN

30 Double under
20 Sit up
1 Bar Muscle up

30 Double under
20 Sit up
2 Bar Muslce up

30 Double under
20 Sit up
3 Bar Muscle up
•
•
•

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