95

Friday 260403

[ 잠실 ]

AMRAP : 24 MIN

1 Deadlift ( 405/305 )
3 Deficit Handstand Push up ( 45x3 )
6 Burpee Broad Jump ( 1 = 2m/1.5m )
12 GHD Sit up
24 Toes to bar

A : ( 305/205 ), HSPU, Strict Sit up
B : ( 155/105 ), Mat Assist, Sit up, Knee raise
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

15 Sit up
15 Back Extension
15 Wall Ball Shot ( 20/14 )

Scale : 무게 자유

Compare to 250627

[ 아차산 ]

AMRAP : 20 MIN

9 Burpee
3 Bar Muscle up
1 Deadlift ( 315/225 )

A : 6 PU or C2B, ( 225/155 ) 이상
B : Band Assist, ( 135/95 ) 이상
C : 상담

[ 수원 ]

“G.I Joe”

For time of :

50 Burpee Bar Muscle up

or

“G.I Jane”

For time of :

100 Burpee Pull up

Time Cap : 20 MIN

Scale : 100 Burpee Box Pull up

@painstorms

94

Thursday 260402

[ 압구정 ]

"Laura 2"

Team of 2

As many rounds as possible in 21 minutes :

30/24 Row ( Cal )
20 Burpee over the barbell
10 Power Snatch ( 135/85 )

A : ( 115/75 )
B : 무게 자유
C : 상담

Compare to 250508

[ 잠실 ]

“EOD 133"

Team of 2

For time of :

65 Front Squat ( 135/95 )
65 Kettlebell Swing ( 32/24 )
16 Partner over Burpee ( Partner Plank )
400m Run ( Together )

65 Hang Power Clean
65 Single Arm Kettlebell Press ( 24/16 )
16 Partner over Burpee
400m Run

65 Chest to bar
65 Box Jump ( 30/24 )
16 Partner over Burpee
400m Run

65 Push up
65 Pendlay Barbell Row
16 Partner over Burpee

TIME CAP : 35 MIN

A : ( 95/65 ), ( 24/16 ), ( 16/8 ), Pull up, ( 24/20 )
B : 무게 자유, Band Assist, 높이 자유
C : 상담

[ 아차산 ]

AMRAP : 15 MIN

5 Shoulder Press ( 75/55 )
15 Sit up
50 Crossover

B : 무게 자유
C : 상담

[ 수원 ]

7 Rounds for time of :

21 Shoulder Press ( 75/55 )
21 Sit up

Time Cap : 20 MIN

Scale : 무게 자유

93

Wednesday 260401

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

10 Box Jump over ( 30/24 )
7 Power Clean ( 135/95 )
7 Front Squat
Max cal Row

Rest 3 MIN

A : ( 24/20 ), ( 95/65 ) 이상
B : 높이 자유, 무게 자유
C : 상담

[ 압구정 ]

4 Rounds for time of :

7 Muscle up
35 Squat
350 Run

TIME CAP : 24 MIN

A : n MU / 10 C2B
B : n C2B / 10 Pull up
C : 상담

[ 잠실 ]

1.

2 - 2 - 2 - 2 - 2

Overhead Squat

2.

For time of :

12 Overhead Squat ( 135/95 )
200m Run
9 Overhead Squat
200m Run
6 Overhead Squat
200m Run
3 Overhead Squat

A : ( 95/65 ) 이상
B : ( 55/35 ) 이상
C : 무게 자유

[ 수원 ]

Team of 2

For time of :

800 Run
1000/800 Row

800 Run
200 Walking Lunge

800 Run
100 Wall Ball Shot ( 20/14 )

Time Cap : 25 MIN

Scale : 무게 자유

92

Tuesday 260331

[ 수원 ]

AMRAP : 16 MIN

14 Toes to bar
14 Dumbbell Snatch ( 50/35 )
14 Box Jump ( 24/20 )
*Step down from the box

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

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Burpee over the Dumbbell
5/5 Dumbbell Snatch ( 65/45 )
10 Box Jump ( 24/20 )

A : 무게 자유
B : 높이 자유
C : 상담

[ 아차산 ]

AMRAP : 6 MIN

30 Line Facing Burpee
30 Toes to bar
Max rep Wall Ball Shot ( 20/14 )

AMRAP : 5 MIN

25 Line Facing Burpee
25 Toes to bar
Max rep Wall Ball Shot

AMRAP : 4 MIN

20 Line Facing Burpee
20 Toes to bar
Max rep Wall Ball Shot

B : Knee raise, 무게 자유
C : 상담

[ 잠실 ]

EMOM x 20

1 : 12/9 Row
2 : 18 Sit up
3 : 12 Burpee
4 : 40 Crossover

Scale : 상담

@painstorms

91

Monday 260330

[ 잠실 ]

For time, completed anyhow:

80 Dumbbell Hang Squat Clean ( 50x2/35x2)
40 Bar Muscle up

TIME CAP : 15 MIN

A : 무게 자유, 80 Chest to bar or Pull up
B : 80 Band Assist
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

4 Power Clean ( 155/105 )
8 Toes to bar
12 One Leg Squat, Alternating

A : Box Assist
B : Knee raise, Jumping Lunge
C : 상담

[ 아차산 ]

AMRAP : 18 MIN

16 Box Jump, step down ( 24/20 )
12 DB Hang Clean and Jerk ( 50/35 )
8 DB Overhead Lunge, L
4 DB Shoulder to Overhead, L
8 DB Overhead Lunge, R
4 DB Shoulder to Overhead, R

B : 높이 자유, 무게 자유
C : 상담

[ 수원 ]

”The Chief“

Max rounds in 3 minute of :

3 Power Clean ( 135/95 )
6 Push up
9 Squat

Rest 1 minute

Repeat for a total of 5 cycles

A : ( 115/75 )
B : 무게 자유
C : 상담

90

Saturday 260328

[ 압구정 ]

"Cindy_DT"

EMOM x 20

Odd :

5 Pull up
10 Push up
15 Squat

Even :

9 Deadlift ( 135/85 )
6 Hang Power Clean
3 Push Jerk

A : 4, 8, 12 / 6, 4, 2
B : 3, 6, 9 / 5, 3, 1
C : 상담

[ 잠실 ]

”2026 QF Event 4"

For time of :

1000 Row
30 Clean and Jerk ( 135/95 )
1000 Row
30 Strict Handstand Push up

TIME CAP : 20 MIN

A : ( 95/65 )이상, HSPU
B : 1000/900, 무게 자유, Mat Assist
C : 상담

[ 아차산 ]

Team of 2

I go You go

AMRAP : 18 MIN

3 Snatch ( 115/75 )
6 Burpee over the barbell
9 Wall Ball Shot ( 20/14 )

B : ( 75/55 ) 이상, 무게 자유
C : 상담

[ 수원 ]

수원점은 두 번째, 네 번째 토요일은 휴무입니다.
감사합니다.

89

Friday 260327

[ 아차산 ]

"2026 QF Event 2"

For time, completd any how :

80 DB Hang Squat Clean ( 50x2/35x2 )
40 Bar Muscle up

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

TIME CAP : 15 MIN

[ 압구정 ]

“The Ghost"

6 Rounds

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

Scale : Single under

Compare to 250919

[ 잠실 ]

For time of :

40 Russian Kettlebell Swing ( 24/16 )
10 Wall Ball Shot ( 20/14 )
30 Russian Kettlebell Swing
20 Wall Ball Shot
20 Russian Kettlebell Swing
30 Wall Ball Shot
10 Russian Kettlebell Swing
40 Wall Ball Shot

Then,

15m Handstand Walk

Scale : No HSW, 무게 자유

[ 수원 ]

AMRAP : 18 MIN

200 Run
12 Chest to bar
12 Clap Push up

A : Pull up, Strict Push up
B : Assist Pull up, Hand raise push up
C : 상담

88

Thursday 260326

[ 수원 ]

Team of 2

For time of :

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

*Step down from the box

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

[ 잠실 ]

For time of :

100 Double under
300/250 Row ( m )
400 Run
100 Double under
300/250 Row
400 Run
100 Double under
300/250 Row
400 Run
100 Double under
300/250 Row

A : 50 Double under
B : Single under
C : 상담

[ 압구정 ]

"한방"

For time of :

15 - 12 - 9
Thruster ( 95/65 )
Pull up

Rest 5 minute

12 - 9 - 6
Thruster
Pull up

Rest 5 Minute

9 - 6 - 3
Thruster
Pull up

A : Band Assist
B : Box Assist
C : 상담

Compare to 250131

[ 아차산 ]

For time of :

20 - 15 - 10 - 15 - 20

Box Jump, step down ( 24/20 )
Sit up

Each rounds begin with 6 Power Clean ( 135/95 )

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

TIME CAP : 15 MIN

@painstorms

87

Wednesday 260325

[ 잠실 ]

Team of 2

For time of :

100 Toes to bar
100 Shoulder to overhead ( 95/65 )
100 Deadlift
100 Shoulder to overhead
100 Toes to bar

Then,

50 Bar Muscle up

TIME CAP : 30 MIN

A : 무게 자유, No Bar Muscle up
B : Knee raise
C : 상담

[ 압구정 ]

"Michael"

3 Rounds for time of :

800 Run
50 Back Extension
50 Sit up

Scale : 상담

Compare to 230826

[ 아차산 ]

AMRAP : 15 MIN

5 Handstand Push up
6 Kettlebell Swing ( 24/16 )
7 Goblet Squat
8 Kettlebell Tater

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

[ 수원 ]

AMRAP : 15 MIN

10 Kettlebell Swing ( 24/16 )
10 Goblet Squat
10 Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

@painstorms

86

Tuesday 260324

[ 압구정 ]

"The Chief 5"

Team of 2

I Go, You Go

50 Rounds for time of :

3 Clean ( 135/85 )
6 Push up
9 Squat

TIME CAP :  27 MIN

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 잠실 ]

1.

Clean Complex

1 Hang Clean
1 Front Squat
1 Clean

2.

For time of :

12 - 9 - 6 - 3

Hang Squat Clean ( 115/85 )
Burpee

TIME CAP : 7 MIN

A : ( 95/65 )
B : ( 75/45 )
C : 무게 자유

[ 아차산 ]

2 Rounds for time of :

30/24 Row
30 Burpee Plate Jump
30 Toes to bar
30 Burpee Plate Jump

B : Knee raise
C : 상담

TIME CAP : 20 MIN

[ 수원 ]

1.

Hang Power Snatch

2 - 2 - 2 - 2 - 2

2.

“Annie”

For time of :

50 - 40 - 30 - 20 - 10

Double under
Sit up

Time Cap : 10 MIN

A : 1/2 Double under
B : x2 Single under
C : 상담

85

Monday 260323

[ 아차산 ]

AMRAP : 14 MIN

7 Strict Pull up
7/7 DB Thruster ( 50/35 )
49 Double under

B : Band Assist, 무게 자유, 21 DU
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

4 Bar Muscle up
5/5 Dumbbell Hang Snatch ( 50/35 )
6 Burpee over the Dumbbell

A : 6 Toes to bar
B : 6 Knee raise
C : 상담

Compare to 250224

[ 잠실 ]

AMRAP : 16 MIN

3 Strict Chest to bar
6 Hand Release Push up
9 V up
12 Box Jump Step Down ( 24/20 )

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

[ 수원 ]

5 Rounds

2 Minutes of :

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

Rest 2 Minutes

Scale : 무게 자유

84

Saturday 260321

[ 수원 ]

5 Rounds for time of :

24 Wall Ball Shot ( 20/14 )
18 Toes to bar
18 Push up

A : 무게 자유
B : Knee raise
C : 상담

[ 압구정 ]

Team of 2

As many rounds as possible in 20 minutes :

30/24 Row ( Cal )
30 Wall Ball Shot ( 20/14 )

Scale : 무게 자유

[ 잠실 ]

AMRAP : 15 MIN

1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 • • •
Snatch ( 135/95 )
5 Strict Handstand Push up
15 Squat

A : ( 115/75 ), Mat Assist
B : ( 75/45 ), 10 Push up
C : 무게 자유

[ 아차산 ]

AMRAP : 7 MIN

7 Power Clean ( 135/95 )
7 Pull up

Rest 1 MIN

AMRAP : 7 MIN

4 Squat Clean
4 Chest to bar

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

@painstorms

83

Friday 260320

[ 잠실 ]

For time of :

25 Row
50 Sit up
25 Medicine Ball Clean ( 20/14 )
20 Row
40 Sit up
20 Medicine Ball Clean
15 Row
30 Sit up
15 Medicine Ball Clean
10 Row
20 Sit up
10 Medicine Ball Clean
5 Row
10 Sit up
5 Medicine Ball Clean

A : 무게 자유
B : 1/2 Sit up
C : 상담

[ 압구정 ]

3 Rounds for time of :

20 Single Devil Press ( 50/35 )
30 Toes to bar
400 Run

A : n T2B
B : Knee raise
C : 상담

[ 아차산 ]

5 Rounds for time of :

12 Kettlebell Swing ( 24/16 )
16 Box Jump over ( 24/20 )
20 Jumping Lunge

Rest 1 MIN

B : 무게 자유, 높이 자유
C : 상담

TIME CAP : 16 MIN

[ 수원 ]

AMRAP : 20 MIN

500/400 Row
25 Squat
5 Power Snatch ( 135/95 )

A : ( 115/75 )
B : 무게 자유
C : 상담

@painstorms

82

Thursday 260319

[ 압구정 ]

Team of 2

As many rounds as possible in 16 minutes :

32 Handstand push up
24 Clean ( 135/85 )
16 Front Squat

A : Mat Assist
B : Push up
C : 상담

[ 잠실 ]

Team of 2

For time of :

100 Burpee Muscle up

TIME CAP : 30 MIN

# No Bar Muscle up

A : 240 Burpee Toes to bar
B : 240 Burpee Knee raise
C : 240 Burpee

[ 아차산 ]

AMRAP : 20 MIN

10 Pendlay Row ( 135/95 )
10 Push up
30 Sit up
30 Squat

Scale : 무게 자유

[ 수원 ]

Team of 2

3 Min On
1 Min Off

1 : Bike
2 : W up
3 : Sled Pull ( 103/78 )
4 : Plate Ground to Overhead ( 45/35 )
5 : Sandbag Lunge ( 20/10 )
6 : Ski
7 : Kettlebell Farmers Carry ( 24/16 )

Scale : 무게 자유

81

Wednesday 260318

[ 아차산 ]

4 Rounds for time of :

21 Burpee over the barbell
14 Power Snatch ( 75/55 )
7 Bar Muscle up

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

TIME CAP : 18 MIN

[ 압구정 ]

For time of :

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

Snatch ( 115/75 )
Strict Pull up

TIME CAP : 18 MIN

A : 무게 자유
B : Band Assist
C : 상담

Compare to 240320

[ 잠실 ]

1.

Paused Back Squat

3 - 3 - 3 - 3 - 3

2.

AMRAP : 2 MIN

Back Squat Max Reps ( 225/165 )

A : ( 185/125 )
B : ( 135/95 )이상
C : ( 75/55 )이상
D : 상담

[ 수원 ]

AMRAP : 15 MIN

30 Double under
15 Box Jump ( 24/20 )
15 Deadlift ( 135/95 )
*Step down from the box

A : ( 115/85 )
B : x2 Single, Step up, 무게 자유
C : 상담