81

Monday 250519

[ 압구정 ]

For time of :

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

Medicine Ball Clean ( 20/14 )
Burpee
Toea to bar

A : 무게 자유
B : Knee raise
C : 상담

[ 잠실 ]

1.

Back Squat

10 - 10

2.

For time of :

30 Back Squat ( 155/115 )

A : ( 115/85 )이상
B : ( 75/55 )이상
C : 무게 자유

[ 아차산 ]

AMRAP : 12 MIN

4 DB Snatch, L ( 50/35 )
4 DB Hang Clean and Jerk, L
4 DB Snatch, R
4 DB Hang Clean and Jerk, R
40 Double under

B : 무게 자유
C : x2 Single under

[ 수원 ]

AMRAP : 20 MIN

30 Sec Plank Hold
30 Sec Squat Hold
30 Sec Hollow Body Hold
30 Sec Dead Hang Hold

Scale : 상담

80

Saturday 250517

[ 아차산 ]

AMRAP : 15 MIN

1 Strict Handstand Push up
12 Wall Ball Shot ( 20/14 )
15 Sit up

2 Strict Handstand Push up
12 Wall Ball Shot
15 Sit up

3 Strict Handstand Push up
12 Wall Ball Shot
15 Sit up

...

A : HSPU, 무게 자유
B : Mat Assist
C : 상담

[ 압구정 ]

"Badger"

3 Rounds for time of :

30 Squat Clean ( 95/65 )
30 Pull up
800 Run

A : 무게 자유
B : 20 Reps
C : 상담

Compare to 160708

[ 잠실 ]

Team of 2

For time of :

100 Wall Ball Shot ( 20/14 )
20 Muscle up
80 Wall Ball Shot
16 Muscle up
60 Wall Ball Shot
12 Muscle up
40 Wall Ball Shot
8 Muscle up
20 Wall Ball Shot
4 Muscle up

TIME CAP : 22 MIN

A : 50 - 40 - 30 - 20 - 10 Chest to bar or Pull up
B : 무게 자유, Band Assist
C : Box Assist

[ 수원 ]

For time of :

15 Clean and Jerk ( 155/105 )
90 Wall Ball Shot ( 20/14 )
15 Clean and Jerk

A : ( 135/85 )
B : 무게 자유
C : 상담

79

Friday 250516

[ 수원 ]

"TK"

AMRAP : 20 MIN

8 Strict Pull up
8 Box Jump ( 30/24 )
12 Kettlebell Swing ( 32/24 )

A : Kipping, ( 24/20 ), ( 24/16 )
B : Assist Pull up, Step up
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

3 Wall Walk
10 One Leg Squat, Alternating
30 Double under

A : Jumping Lunge
B : 5 Inchworm Push up, x2 Single
C : 상담

[ 잠실 ]

AMRAP : 7 MIN

7 Row ( cal )
7 Push up

Rest 3 MIN

AMRAP : 7 MIN

7 Sumo Deadlift High Pull ( 95/65 )
7 Push up

B : ( 75/55 )
C : 무게 자유

[ 아차산 ]

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

Burpee over the barbell

After every round 1 Macho Man ( 135/95 )

*Macho Man
3 Power Clean
3 Front Squat
3 Push Jerk

A : ( 95/65 ) 이상
B : 무게 자유
C : 상담

TIME CAP : 20 MIN

@painstorms

78

Thursday 250515

[ 잠실 ]

For time of :

20 Toes to bar
1 Obstacle Handstand Walk
20 One leg Squat, alternating
1 Obstacle Handstand Walk
20 Toes to bar
1 Obstacle Handstand Walk
30 One leg Squat, alternating
1 Obstacle Handstand Walk
20 Toes to Bar
1 Obstacle Handstand Walk
40 One leg Squat, alternating

TIME CAP : 13 MIN

A : 10m Handstand Walk , Box Pistol
B : Knee raise, 20 Handstand Step, Jumping Lunge
C : 30 Plank Shoulder tap

[ 압구정 ]

5 Rounds

2 Minutes of :

10 Deadlift ( 225/145 )
15/12 Row ( Cal )
Max reps Burpee over the barbell

Rest 2 Minutes

A : ( 185/125 )
B : 무게 자유, ( 12/9 )
C : 상담

[ 아차산 ]

AMRAP : 12 MIN

10 - 20 - 30 - 40 -50 ...
Double under

1 - 2 - 3 - 4 - 5 ...
Muscle up

A : x2 Chest to bar or Pull up
B : x2 Single under
C : Jumping Pull up

[ 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

@painstorms

77

Wednesday 250514

[ 압구정 ]

As many rounds as possible in 20 minutes :

5 Muscle up
10 Push up
15 Sit up
30 Squat

A : BMU / 10 Toes to bar
B : 10 Knee raise
C : 상담

[ 잠실 ]

1.

Thruster

2 - 2 - 2 - 2 - 2

2.

"Rahoi"

AMRAP : 12 MIN

12 Box Jump ( 24/20 )
6 Thruster ( 95/65 )
6 Burpee over the barbell

A : ( 75/55 )
B : 무게 자유
C : 높이 자유

[ 아차산 ]

5 Rounds for time of :

500/400 Row
30 Second Plank Hold
10 Burpee

C : 귀가

TIME CAP : 18 MIN

[ 수원 ]

3 Rounds for time of :

12 Squat Clean ( 115/85 )
24 Toes to bar
400 Run

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

76

Tuesday 250513

[ 아차산 ]

7 Rounds for time of :

7 Kettlebell Swing ( 24/16 )
14 Box Jump ( 24/20 )
7 Shuttle Run ( 50ft )

B : 무게 자유, 높이 자유
C : 상담

TIME CAP : 15 MIN

[ 압구정 ]

For time of :

1200 Run
21 Power Clean ( 135/95 )

800 Run
15 Power Clean

400 Run
9 Power Clean

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 잠실 ]

AMRAP : 16 MIN

40 Double under
30 Back Extension
20 Sit up
3 Wall Facing HSPU [ Wall Walk + Wall Facing Strict Handstand Push up ]

A : Wall Walk
B : Half Wall Walk
C : x2 Single under, 6 Inchworm Push up

[ 수원 ]

1.

Power Snatch

3 - 3 - 3 - 3 - 3

2.

14.1

AMRAP : 10 MIN

30 Double under
15 Power Snatch ( 75/55 )

A : 무게 자유
B : X2 Single under
C : 상담

75

Monday 250512

[ 수원 ]

For time of :

100 Jumping Jack
90 Squat
80 Push up
70 Sit up
60 Walking Lunge
50 Wall Ball Shot ( 20/14 )
40 Double Under
30 Box Jump ( 24/20 )
20 Kettlebell Swing ( 24/16 )

Time Cap : 25 MIN

A : 무게 자유
B : 90-80-70...., x2 Single under, Step up
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

6 Strict Pull up
12 Box Jump ( 24/20 )
#Step down from the box
12 Kettlebell Swing ( 24/16 )

A : Band Assist
B : Step up
C : 상담

[ 잠실 ]

2 Rounds for time of :

30 Back Rack Lunge ( 95/65 )
30 Pull up
10 Burpee
20 Front Rack Lunge
20 Chest to bar
10 Burpee
10 Overhead Lunge
10 Bar Muscle up
10 Burpee

TIME CAP : 15 MIN

A : ( 75/55 ), All Pull up
B : All Back Rack Lunge, 무게 자유, Band Assist
C : 상담

[ 아차산 ]

AMRAP : 15 MIN

10 Push Jerk ( 115/75 )
15 Toes to bar
20 Squat

A : ( 75/45 ) 이상
B : 무게 자유, Knee raise
C : 상담

@painstorms

74

Saturday 250510

[ 잠실 ]

AMRAP : 14 MIN

10 Kettlebell Swing ( 24/16 )
10 Box Jump ( 24/20 )
10 Handstand Push up

A : Mat Assist
B : 무게 자유, Push Press
C : 높이 자유

[ 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

TIME CAP : 25 MIN

Scale : 상담

Compare to 230918

[ 아차산 ]

10 Rounds for time of :

3 Power Clean ( 135/95 )
12 Wall Ball Shot ( 20/14 )

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

TIME CAP : 15 MIN

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

@painstorms

73

Friday 250509

[ 압구정 ]

As many rounds as possible in 12 minutes :

6 Bar Muscle up
6 Clean and Jerk ( 135/95 )

A : 12 Toes to bar
B : 12 Knee raise
C : 상담

Compare to 240416

[ 잠실 ]

Team of 2

For time of :

10000 Row ( m )

Scale : 7000

[ 아차산 ]

AMRAP : 18 MIN

5 Chest to bar
10 Push up
15 Squat
30 Double under

A : Pull up
B : Band Assist
C : Jumping Pull up, x2 Single under

[ 수원 ]

7 Rounds for time of :

21 Shoulder Press ( 75/55 )
21 Sit up

Time Cap : 20 MIN

Scale : 무게 자유

72

Thursday 250508

[ 아차산 ]

5 Rounds

AMRAP : 2 MIN

10 Power Snatch ( 75/55 )
10 Burpee over the barbell
Max cal Row

Rest 2 MIN

B : 무게 자유
C : 상담

[ 압구정 ]

"Laura 2"

Team of 2

As many rounds as possible in 21 minutes :

30/24 Row ( Cal )
20 Burpee over the rower
10 Power Snatch ( 135/95 )

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 잠실 ]

1.

Snatch Complex

Hang Snatch - Overhead Squat - Snatch

2.

AMRAP : 7 MIN

10 Burpee
20 Sit up

15 Burpee
30 Sit up

20 Burpee
40 Sit up
Max reps Muscle up

A : Chest to bar or Pull up
B : Band Pull up
C : Jumping Pull up

[ 수원 ]

3 Sets for time of :

400 Run

then,

2 Rounds

10 Pull up
20 Push up
30 Squat

then,

400 Run

Time Cap : 30 MIN

A : Band Assist
B : Box Assist
C : 상담

71

Wednesday 250507

[ 수원 ]

“DT”

5 Rounds For time of :

12 Deadlift ( 155/105 )
9 Hang Power Clean
6 Push Jerk

A : ( 135/85 )
B : ( 95/65 )
C : 무게 자유

[ 압구정 ]

“Heidi 20"

As many rounds as possible in 20 minutes :

20 Squat
20 Push up
20 Kettlebell Swing ( 24/16 )
20 Jumping Lunge
20 Sit up
20 Box Jump ( 24/20 )

A : 무게 자유
B : Step up
C : 상담

Compare to 240820

[ 잠실 ]

5 Rounds for time of :

15 Push up
15 Toes to bar
60 Double under

TIME CAP : 15 MIN

A : 30 Double under
B : Knee raise
C : x2 Single under

[ 아차산 ]

For time of :

20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2

Dumbbell Overhead Walking Lunge ( 50x2/35x2 )
Sit up

B : 무게 자유
C : 상담

TIME CAP : 18 MIN

@painstorms

70

Tuesday 250506

[ 잠실 ]

“Painstorm 3"

For time of :

20 Deadlift ( 135/95 )
5 Hang Power Clean
5 Front Squat
5 Shoulder to Overhead
5 Thruster

5 Deadlift
20 Hang Power Clean
5 Front Squat
5 Shoulder to Overhead
5 Thruster

5 Deadlift
5 Hang Power Clean
20 Front Squat
5 Shoulder to Overhead
5 Thruster

5 Deadlift
5 Hang Power Clean
5 Front Squat
20 Shoulder to Overhead
5 Thruster

5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Shoulder to Overhead
20 Thruster

# 바벨 떨어트리면 400m Run

A : ( 115/85 )
B : ( 95/65 )
C : ( 75/55 )
D : 무게 자유 및 상담

* 수업 1시간 넘으니 참고 바랍니다!

[ 압구정 ]

압구정점은 휴관이에요

[ 아차산 ]

16:00 ~ 18:00 오픈짐

[ 수원 ]

수원점은 휴관이에요

69

Monday 250505

[ 압구정 ]

For time of :

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

Toes to bar
Burpee

Each rounds begin with 200 Run

A : 14 - 12 - 10 - 8 - 6 - 4 - 2
B : Knee raise
C : 상담

[ 잠실 ]

잠실점은 휴관이에요

[ 아차산 ]

Team of 2

For time of :

Buy in,
30 Burpee Box Jump over ( 24/20 )

70 Power Clean ( 95/65 )
70 Toes to bar
70 Shoulder to Overhead
35 Bar Muscle up
70 Thruster

Cash out,
30 Burpee Box Jump over

A : 무게 자유, All Toes to bar
B : 높이 자유, Knee raise
C : 상담

TIME CAP : 25 MIN

[ 수원 ]

EMOM x 25

1 : 10 Toes to Bar
2 : 50 Double Under
3 : 15/12 Row ( Cal )
4 : 10 Burpee
5 : Rest

A : 8 T2B, 8 Burpee
B : Knee raise, Single under, 12/10 Row
C : 상담

68

Saturday 250503

[ 아차산 ]

5/3(토)은 휴무로

5/5(월) 10:00, 11:30 수업으로 대체됩니다.

[ 압구정 ]

“Pat"

As many rounds as possible in 20 minutes :

15 Pull up
10 Front rack Walking Lunge ( 50/35 )
15 Push up
10 Front rack Walking Lunge

A : 무게 자유
B : Band Assist
C : 상담

[ 잠실 ]

3 Rounds

1 Minutes of Bench Press ( 135/95 )
1 Minutes of Box Jump (24/20 )
1 Minutes of Burpee Pull up
1 Minutes of Row ( cal )
Rest 1 Min

Scale : 벤치 무게 자유, 높이 자유, Burpee

[ 수원 ]

4 Rounds for time of :

20 Dumbbell Snatch ( 50/35 )
15 Box Jump ( 24/20 )
10/10 Dumbbell Push Jerk
15 Box Jump

*Step down from the box.

A : 무게 자유
B : Step up
C : 상담

67

Friday 250502

[ 수원 ]

Team of 2

AMRAP : 21 MIN

30/26 Row ( Cal )
20 Burpee over the rower
10 Power Clean ( 155/105 )

Scale : 무게 자유

[ 압구정 ]

EMOM x 20

Odd : 15/12 Row ( Cal )
Even : 24 Sit up

A : 18 Sit up
B : 12/10, 15 Sit up
C : 상담

Compare to 230224

[ 잠실 ]

"Joy Ride"

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Hang Power Clean ( 135/95 )

10 Wall Ball Shot ( 20/14 ) after each round

TIME CAP : 15 MIN

A : ( 115/75 )
B : ( 95/65 ), 공 무게 자유
C : ( 75/55 )
D : 바벨 무게 자유

[ 아차산 ]

AMRAP : 15 MIN

3 Pull up
15 Wall Ball Shot ( 20/14 )
30 Double under

6 Pull up
15 Wall Ball Shot
30 Double under

9 Pull up
15 Wall Ball Shot
30 Double under

...

B : Band Assist, 무게 자유
C : x2 Single under

@painstorms