91

Wednesday 250917

[ 아차산 ]

AMRAP : 18 MIN

1 Power Clean ( 155/105 )
1 Hang Power Clean
14 Sit up
14 Box Jump, step down ( 24/20 )

2 Power Clean
2 Hang Power Clean
14 Sit up
14 Box Jump, step down

3 Power Clean
3 Hang Power Clean
14 Sit up
14 Box Jump, step down

...

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

[ 압구정 ]

For time of :

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

Clean ( 185/125 )

Each rounds begin with 10 Toes to bar

TIME CAP : 20 MIN

A : ( 155/105 )
B : 5 T2B / 10 Knee raise
C : 상담

Compare to 231027

[ 잠실 ]

5 Rounds for time of :

10 DB Overhead Walking Lunge ( 50/35 )
10 Handstand Psuh up
10 DB Overhead Walking Lunge
30 Sit up

TIME CAP : 15 MIN

A : 무게 자유, Mat Assist
B : Push Press ( DB )
C : 상담

[ 수원 ]

Service Cup Workout 1

For time of :

21 - 15 - 9 - 9

Thruster ( 95/65 )
Burpee over the barbell

Time Cap : 15 MIN

A : ( 75/55 )
B : 무게 자유
C : 상담

90

Tuesday 250916

[ 수원 ]

1.

Split Jerk

1 - 1 - 1 - 1 - 1

2.

AMRAP : 10 MIN

20 Push up
40 Squat

[ 압구정 ]

As many rounds as possible in 16 minutes :

10 Wall Ball Shot ( 20/14 )
10 Kettlebell Swing ( 24/16 )
10 Box Jump ( 24/20 )

A : 무게 자유
B : Step up
C : 상담

Compare to 241010

[ 잠실 ]

Team of 2

For time of :

50 - 40 - 30 - 20 - 10

Row ( cal )
Burpee box jump over ( 24/20 )

B : 높이 자유
C : 상담

[ 아차산 ]

For time of :

21 - 15 - 9

Thruster ( 95/65 )
Burpee over the barbell

Rest 3 MIN

9 - 6 - 3

Thruster ( 135/95 )
Burpee over the barbell


A : ( 75/55 ), ( 95/65 )
B : 무게 자유
C : 상담

TIME CAP : 18 MIN

@painstorms

89

Monday 250915

[ 잠실 ]

For time of :

20 - 15 - 10 - 5

Wall Ball Shot ( 20/14 )
Chest to bar

Rest 3 minutes

50 Wall Ball Shot
50 Chet to bat

TIME CAP : 20 MIN

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

[ 압구정 ]

As many rounds as possible in 15 minutes :

2 - 4 - 6 - 8 - 10 - 12 - 14 - -

Dumbbell Push Jerk ( 50/35 )
Burpee over the Dumbbell
Chest to bar

A : 무게 자유
B : Pull up
C : 상담

[ 아차산 ]

AMRAP : 15 MIN

5 Pull up
10 DB Overhead Lunge, L ( 50/35 )
5 Pull up
10 DB Overhead Lunge, R
40 Double under

B : Band Assist, 무게 자유, 10 DU
C : 상담

[ 수원 ]

6 Rounds for time of :

12 Weighted Box Step Over ( 50/35 ) ( 24/20 )
12 Dumbbell Snatch
48 Double under

A : 무게 자유
B : x2 Single under
C : 상담

@painstorms

88

Saturday 250913

[ 압구정 ]

Team of 2

3 Rounds for time of :

1000/800 Row
100 Strict Push up

Scale : 상담

Compare to 220210

[ 잠실 ]

AMRAP : 10 MIN

1 - 2 - 3 - 4 - 5 - 6 • • •
Clean and jerk ( 185/125 )
3 - 6 - 9 - 12 - 15 - 18 • • •
Toes to bar

A : ( 135/95 ) 이상
B : ( 95/65 ) 이상, Knee raise
C : 무게 자유

[ 아차산 ]

For time of :

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

Toes to bar
DB Thruster ( 35x2/25x2 )

B : Knee raise, 무게 자유
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

87

Friday 250912

[ 아차산 ]

AMRAP : 15 MIN

5 Unbroken Power Snatch ( 115/75 )
10 Push up
50 Double under

A : ( 75/55 ) 이상
B : 무게 자유, 10 DU
C : 상담

[ 압구정 ]

For time of :

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

Bar Muscle up
Clean and Jerk ( 115/75 )

TIME CAP : 20 MIN

A : Chest to bar
B : Pull up
C : 상담

[ 잠실 ]

4 Rounds

2 Minutes of :

12 Burpee Box Jump over ( 24/20 )
18/15 Row
Muscle up for max reps

Rest 2 Minutes

A : 12 Reps, Row for max calories, no Muscle up
B : 9 Reps
C : 상담

[ 수원 ]

“Josh”

For time of :

21 Overhead Squat ( 95/65 )
42 Pull up
15 Overhead Squat
30 Pull up
9 Overhead Squat
18 Pull up

A : 무게 자유
B : Assist Pull up
C : 상담

86

Thursday 250911

[ 수원 ]

3 Set

AMRAP : 3 MIN

6 Clean and Jerk ( 95/65 )
6 Burpee Box Jump Over ( 24/20 )

Rest 3 minutes

A : 무게 자유
B : Burpee Step up over
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

5/5 Dumbbell Hang Snatch ( 50/35 )
5/5 One Leg Squat
10 Box Jump ( 24/20 )

A : 무게 자유
B : 10 Weighted Lunge
C : 상담

[ 잠실 ]

1.

Power Snatch

2 - 2 - 2 - 2 - 2

2.

AMRAP : 5 MIN

1 Power Snatch ( 115/75 )
1 Burpee over the barbell
2 Power Snatch
2 Burpee over the barbell
.
.
.

A : ( 95/65 )
B : ( 75/55 )
C : 무게 자유

[ 아차산 ]

AMRAP : 20 MIN

400 Run
15 Toes to bar
15 Wall Ball Shot ( 20/14 )

B : Knee raise, 무게 자유
C : 상담

@painstorms

85

Wednesday 250910

[ 잠실 ]

5 Rounds For time of :

200 Run ( m )/M350,F300Row ( m )
100 Double under

B : 50 Double under
C : 100 Single under

# 신발 던져 신발 밑 바닥면이 바닥에 똑바로 닿아지게 떨어졌으면 Row 아닐시 런! 매 라운드마다 신발던지기 실시

[ 압구정 ]

As many rounds as possible in 20 minutes :

200 Run
15 Toes to bar
9 Burpee

Scale : Knee raise

[ 아차산 ]

5 Rounds

AMRAP : 2 MIN

15/12 Row
5 Wall Walk
Max rep Burpee Box Jump over ( 24/20 )

Rest 2 MIIN

A : Half Wall Walk
B : 12/10 Row, x2 Inchworm Push up, 높이 자유
C : 상담

[ 수원 ]

“Michael Jr.”

3 Rounds for time of :

800 Run
50 Back Extension
50 Sit up

A : 35 Rep
B : 상담
C : 귀가

@painstorms

84

Tuesday 250909

[ 압구정 ]

Team of 2

I go, You go

50 Rounds for time of :

5 Wall Ball Shot ( 20/14 )
3 Handstand push up
1 Clean ( 225/145 )

TIME CAP : 30 MIN

A : Mat Assist, ( 185/125 )
B : 3 Push up
C : 상담

[ 잠실 ]

Team of 2

AMRAP : 20 MIN

5 - 10 - 15 - 20 - 25 - 30 • • •

Power Clean ( 135/95 )
Front Squat
Push Jerk
Bar Muscle up

A : ( 115/75 ), Chest to bar or Pull up
B : ( 75/55 ) 이상, Band Assist
C : 무게 자유, Jumping Pull up

[ 아차산 ]

3 Rounds for time of :

50 Walking Lunge
7 Muscle up
10 Hang Power Clean ( 155/105 )

A : 10 Pull up or 10 Chest to bar, ( 95/65 )
B : Band Assist, 무게 자유
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

Team of 2

For time of :

1000 Row
30 Snatch ( 95/65 )
1000 Row
30 Snatch ( 115/75 )
1000 Row
30 Snatch ( 135/85 )

A : ( 75/45 ), ( 95/55 ), ( 115/65 )
B : 무게 자유
C : 상담

83

Monday 250908

[ 아차산 ]

AMRAP : 15 MIN

1 Devil Press ( 50x2/35x2 )
15 Sit up
20 Squat

2 Devil Press
15 Sit up
20 Squat

3 Devil Press
15 Sit up
20 Squat

…

B : 무게 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

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

2 Snatch
5 Strict Pull up
15 Squat
.
.

A : ( 115/75 )
B : 무게 자유
C : 상담

Compare to 230713

[ 잠실 ]

EMOM x 20

1 min Max Squat
1 min Max V-up, alternating
1 min Max Reverse Lunge, alternating
1 min Max Strict Burpee
1 min Rest

Scale : Knee Touch V up, Burpee

[ 수원 ]

AMRAP : 12 MIN

25 Double under
15 Toes to bar
25 Double under
15 Push up

A : Knee raise
B : x2 Single under
C : 상담

82

Saturday 250906

[ 수원 ]

AMRAP : 15 MIN

6 Hang Power Snatch ( 95/65 )
12 One Leg Squat, Alternating
18 Sit up

A : 무게 자유, Box Pistol
B : Jumping Lunge
C : 상담

[ 압구정 ]

Team of 3

For time of :

100 Deadlift ( 165/105 )
80 Hang Power Clean
60 Front Squat
40 Thruster
20 Shoulder to Overhead

On the minute 5 Burpee

TIME CAP : 30 MIN

A : 5 Burpee
B : 4 Burpee
C : 3 Burpee

Compare to 240515

[ 잠실 ]

10 Rounds for time of :

10 Wall Ball Shot ( 20/14 )
30 Double under

A : 무게 자유
B : Single under
C : 상담

[ 아차산 ]

AMRAP : 12 MIN

5 DB Deadlift ( 50x2/35x2 )
5 DB Hang Power Clean
5 DB Front Squat
15 Burpee over the DB

B : 무게 자유
C : 상담

@painstorms

81

Friday 250905

[ 잠실 ]

AMRAP : 15 MIN

20 DB Hang Snatch( 50/35 )
10 Burpee over the DB
20 DB Hang Clean and Jerk
10 Burpee over the DB
20 DB Thruster
10 Burpee over the DB
20 DB Hang Squat Clean
10 Burpee over the DB
20 DB Devil Press
10 Burpee over the DB

B : 무게 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

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
C : 상담

[ 아차산 ]

For time of :

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

Power Snatch ( 95/65 )
Toes to bar
Squat

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

TIME CAP : 18 MIN

[ 수원 ]

"Kelly 1/2"

AMRAP : 20 MIN

200 Run
15 Box Jump ( 24/20 )
15 Wall Ball Shot ( 20/14 )

*Step down from the box.

A : 무게 자유
B : Step up
C : 상담

@painstorms

80

Thursday 250903

[ 압구정 ]

Team of 2

For time of :

200 Wall Ball Shot ( 20/14 )
100 Burpee over the rower
2000/1600 Row

Scale : 무게 자유

[ 잠실 ]

For time of :

200 Sit up

Every 40 repetitions completed, perform :

10 Handstand Walk ( m )

A : 6 Wall Walk
B : 6 Half Wall Walk
C : 상담

[ 아차산 ]

EMOM x 20

1 : 15/12 Row
2 : 15 Sit up
3 : 10 Strict Handstand Push up
4 : 14 Box Jump, step down ( 30/24 )
5 : Rest

A : HSPU or Mat Assist, ( 24/20 )
B : 12/10 Row , 12 SU, Push up, 높이 자유
C : 상담

[ 수원 ]

For time of :

50 Deadlift ( 185/125 )
40 Pull up
30 Row ( Cal )
20 Chest to bar
10 Squat Clean

A : ( 155/105 ), All Pull up
B : 무게 자유, Assist Pull up
C : 상담

79

Wednesday 250903

[ 아차산 ]

Team of 2

AMRAP : 20 MIN

20 Deadlift ( 135/95 )
20 Power Clean
20 Front Squat
20 Push Jerk
1R : 20 Pull up
2R : 20 Chest to bar
3R+ : 20 Bar Muscle up

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

[ 압구정 ]

Base Line

As many rounds as possible in 18 minutes :

10 Pull up
15 Push up
20 Sit up
25 Squat

Scale : Assist pull up

[ 잠실 ]

“Team of 2"

For time of :

2000 Run with partner ( m )
1000 Row ( m )
50 Snatch ( 95/65 )
25 Muscle up

A : ( 75/55 ), 50 Chest to bar or Pull up
B : 1Km Run, 무게 자유, Band Assist
C : 상담

[ 수원 ]

1.

Power Clean

1 - 1 - 1 - 1 - 1

2.

For time of :

15 - 12 - 9 - 6 - 3

Power Clean ( 115/75 )
Strict Push up

Time Cap : 7 MIN

A : 무게 자유
B : Hand raise push up
C : 상담

78

Tuesday 250902

[ 수원 ]

AMRAP : 20 MIN

20 Dumbbell Snatch ( 50/35 )
15 Dumbbell Front Squat
10 Burpee
5 Bar Muscle up

A : 무게 자유, 10 T2B
B : 10 Knee raise
C : 상담

[ 압구정 ]

For time of :

2500 Run
25 Clean and Jerk ( 185/125 )

TIME CAP : 25 MIN

A : ( 155/105 )
B : 무게 자유
C : 상담

[ 잠실 ]

1.

Back Squat

5 - 5 - 5 - 5 - 5

2.

AMRAP : 7 MIN

1 - 2 - 3 - 4 - 5 - 6 - 7 • • •
Box Jump step down ( 30/24 )
2 - 4 - 6 - 8 - 10 - 12 - 14 • • •
Push up

B : ( 24/20 )
C : 높이 자유

[ 아차산 ]

5 Rounds

AMRAP : 3 MIN

3 Wall Walk
12 Burpee
36 Double under

Rest 1 MIN

A : Half Wall Walk
B : x2 Inchworm Push up, 10 DU
C : 상담

@painstorms

77

Monday 250901

[ 잠실 ]

AMRAP : 15 MIN

24 Double under
12 Toes to bar
6 Hang Power Clean ( 165/115 )

A : ( 115/85 ) 이상
B : Knee raise, ( 75/55 ) 이상
C : Single under, 무게 자유

[ 압구정 ]

As many rounds as possible in 16 minutes :

12 Dumbbell Walking Lunge ( 50/35 )
8 Burpee over the Dumbbell
4 Bar Muscle up

A : 8 Toes to bar
B : 8 Knee raise
C : 상담

[ 아차산 ]

AMRAP : 15 MIN

5 Front Squat ( 135/95 )
10 V up
15 Box Jump over ( 24/20 )

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

[ 수원 ]

For 6 Rounds, complete 1 minute of :

45 Double under
Max Kettlebell Swing ( 32/24 )

Rest 1 minute

A : 무게 자유
B : Single under
C : 상담

@painstorms