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

126

Wednesday 251029

[ 수원 ]

Team of 2

For time of :

1000/800 Row
100 Wall Ball Shot ( 20/14 )
50 Hang Snatch ( 115/75 )
100 Wall Ball Shot
1000/800 Row

A : 둘 중 하나 무게 자유
B : 둘 다 무게 자유
C : 상담

[ 압구정 ]

"TK 3/4"

As many rounds as possible in 15 minutes :

8 Strict Pull up
8 Box Jump ( 24/20 )
12 Kettlebell Swing ( 24/16 )

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

[ 잠실 ]

Team of 2

AMRAP : 25 MIN

30/24 Row ( cal )
20 Toes to bar
10 Power Clean ( 135/95 )

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

[ 아차산 ]

5 Rounds

AMRAP : 3 MIN

5 Chest to bar
15 Sit up
5 Clean and Jerk ( 115/75 )

Rest 1 MIN

A : Pull up, ( 75/55 ) 이상
B : Band Assist, 무게 자유
C : 상담

@painstorms

125

Tuesday 251028

[ 잠실 ]

For time of :

40 Box Jump over step down ( 24/20 )
40 KB Goblet Squat ( 24/16 )
40 Push up
30 Box Jump over step down
30 KB Goblet Squat
30 Ring dip
20 Box Jump over step down
20 KB Goblet Squat
20 Handstand Push up

A : 무게 자유, Bar dip, Mat Assist
B : 높이 자유, All Push up
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

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

2 Snatch
5 Strict Handstand push up
15 Squat

3
.
.

A : ( 115/75 ), Mat Assist
B : 10 Push up
C : 상담

Compare to 240709

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

15 Burpee Box Jump over ( 24/20 )
15 DB Front Squat ( 50x2/35x2 )
Max cal Row

Rest 3 MIN

A : ( 35x2/25x2 )
B : 높이 자유, 무게 자유
C : 상담

[ 수원 ]

"Maxton 1/2”

13 Rounds for time of :

4 Strict Pull up
13 Box Step up ( 24/20 )
11 Burpee

A : Kipping
B : Band Assist
C : 상담

@painstorms

124

Monday 251027

[ 압구정 ]

As many rounds as possible in 18 minutes :

10 Burpee
15 Sit up
5 Bar Muscle up
15 Back Extension

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

Compare to 241025

[ 잠실 ]

1.

Snatch

1 - 1 - 1 - 1 - 1

2.

AMRAP : 7 MIN

1 Muscle up
1 Snatch ( 175/115 )
2 Muscle up
2 Snatch
3 Muscle up
3 Snatch
.
.

A : ( 135/95 ) 이상, x2 Chest to bar or x2 Pull up
B : ( 75/45 ), Band Pull up
C : 상담

[ 이차산 ]

AMRAP : 15 MIN

50 Double under
10 Push up
1 Snatch ( 165/105 )

50 Double under
10 Push up
2 Snatch

50 Double under
10 Push up
3 Snatch

…

A : ( 115/75 ) 이상
B : 20 DU, 무게 자유
C : 상담

[ 수원 ]

AMRAP : 16 MIN

16 Kettlebell Swing ( 24/16 )
4 RH Turkish Get up
16 Goblet Squat
4 LH Turkish Get up

Scale : 무게 자유

123

Saturday 251025

[ 아차산 ]

AMRAP : 15 MIN

5 DB Snatch, L ( 50/35 )
5 DB Push Jerk, L
5 DB Snatch, R
5 DB Push Jerk, R
10 DB Box Step over ( 24/20 )
10 Burpee over the DB

B : 무게 자유, 높이 자유
C : 상담

[ 압구정 ]

2014 Games Event

"Triple 3"
 
For time of : 
 
3000 Row 
300 Double under 
3 Run ( Mile )

A : 500 Single
B : 2000 Row, 200/400 DU/SU, 2 Run
C : 1000 Row, 100/200 DU/SU, 1 Run

Compare to 180815

[ 잠실 ]

“Nancy"

5 Rounds for time of :

400 Run
15 Overhead Squat ( 95/65 )

A : ( 75/55 )
B : 무게 자유
C : 상담

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

122

Friday 251024

[ 수원 ]

5 Rounds

Every 4 minutes

15 Power Snatch ( 75/55 )
15 Overhead Squat
15 Wall Ball Shot ( 20/14 )

Scale : 무게 자유

[ 압구정 ]

"Nasty Girls 1/2"

As many rounds as possible in 15 minutes :

25 Squat
5 Bar Muscle up
5 Hang Power Clean ( 135/95 )

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

[ 아차산 ]

For time of :

40/32 Row
20 Toes to bar
15 Thurster ( 95/65 )
20 Power Snatch
15 Thurster
10 Bar Muscle up
40/32 Row

A : 무게 자유, 20 T2B
B : Knee raise, 무게 자유
C : 상담

TIME CAP : 15 MIN

[ 잠실 ]

5 Rounds for time of :

20 Box step up ( 24/20 )
1 Rope Climb
10 Strict Single leg Toes to bar, alternating
1 Rope Climb

TIME CAP : 17 MIN

A : 5 Strict Pull up, Strict Single leg Toes to chest height
B : 5 Band Strict Pull up, Strict Single Knee raise
C : 상담

@painstorms

121

Thursday 251023

[ 잠실 ]

AMRAP : 14 MIN

15/12 Row ( cal )
30 Double under
15 Hang Power Clean ( 95/65 )

A : ( 75/55 )
B : 무게 자유
C : 10/7, Single under

[ 압구정 ]

For time of :

50 - 40 - 30 - 20 - 10
Sit up
5 - 4 - 3 - 2 - 1
Snatch ( 185/125 )

Each rounds begin with 400 Run

TIME CAP : 25 MIN

A : ( 135/95 )
B : 무게 자유
C : 상담

[ 아차산 ]

Team of 2

E2MOM x 18

1 : Max cal Row
2 : Max cal Ski
3 : Max rep Weighted Walking Lunge ( 50/35 )
4 : Max cal Run
5 : Max cal Bike
6 : Max rep Farmers Carry ( 24x2/16x2 )

Rest 30s

B : 무게 자유
C : 상담

[ 수원 ]

AMRAP : 20 MIN

200 Run
10 Deadlift ( 185/125 )
20 Sit up
30 sec Plank Hold

A : ( 155/105 )
B : 무게 자유
C : 상담

@painstorms