171

Saturday 251220

[ 아차산 ]

AMRAP : 16 MIN

10 DB Snatch, L ( 50/35 )
10 Box Jump, step down ( 24/20 )
10 DB Snatch, R
10 Box Jump
10 DB Overhead Lunge, L
10 Box Jump
10 DB Overhead Lunge, R
10 Box Jump
10 DB Thruster, L
10 Box Jump
10 DB Thruster, R
10 Box Jump

B : 무게 자유, 높이 자유
C : 상담

[ 압구정 ]

압구정은 건물 정전으로 휴관입니다.
회원권 기간은 1일씩 연기 됩니다.
감사합니다!!

[ 잠실 ]

For time of :

10 Deadlift ( 155/110 )
10 Hang Squat Clean
10 Burpee over the barbell
8 Deadlift
8 Hang Squat Clean
8 Burpee over the barbell
6 Deadlift
6 Hang Squat Clean
6 Burpee over the barbell
4 Deadlift
4 Hang Squat Clean
4 Burpee over the barbell
2 Deadlift
2 Hang Squat Clean
2 Burpee over the barbell

TIME CAP : 16 MIN

A : ( 115/80 )이상
B : 무게 자유
C : 상담

[ 수원 ]

수원점은 휴무입니다.
감사합니다.

170

Friday 251219

[ 수원 ]

For time of :

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

Thruster ( 135/95 )

Each rounds begin with 200 Run

Time Cap : 25 MIN

A : ( 115/75 )
B : 무게 자유
C : 상담

송년회로 인해 12:00 / 18:45 수업만 있습니다.
감사합니다.

[ 압구정 ]

As many rounds as possible in 18 minutes :

10 Toes to bar
12 Sit up
10 Box Jump ( 24/20 )
12 Overhead Walking Lunge ( 50/35 )

A : 무게 자유
B : Knee raise
C : Step up

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

15/12 Row
10 Back Squat ( 135/95 )
10 Burpee over the barbell
Max reps Bar Muscle up

Rest 3 MIN

A : ( 95/65 ) 이상, T2B
B : 무게 자유, Knee raise
C : 상담

[ 잠실 ]

AMRAP : 22 MIN

1 Muscle up
22 Handstand Push up
99 Double under
8 Snatch ( 135/95 )
26 Pull up
21 Wall Ball Shot ( 20/14 )

A : 5 Toes to bar, Mat Assist, ( 95/65 )이상
B : 5 Knee raise, Push Press, 무게 자유, Band Assist

@painstorms

169

Thursday 251218

[ 잠실 ]

3 Rounds for time of :

50 Walking Lunge
40 Back Extension
30 Sit up
20 Push up
10 Handstand Walk ( m )

TIME CAP : 15 MIN

A : 30 Sec Handstand Hold
B : No Handstand
C : 상담

[ 압구정 ]

Team of 2

As many rounds as possible in 20 minutes :

9 Synchronized Squat
6 Synchronized Burpee over the barbell
3 Clean ( 205/145 )

A : ( 185/125 )
B : 무게 자유
C : 상담

[ 아차산 ]

5 Rounds for time of :

50 Crossover
20 Sit up
50ft Handstand Walk

A : 20 HSPU or Mat Assist
B : 20 Shoulder Press
C : 상담

TIME CAP : 18 MIN

[ 수원 ]

“Bar Nate”

AMRAP : 20 MIN

2 Bar Muscle up
4 Handstand Push up
8 Kettlebell Swing ( 32/24 )

A : 무게 자유
B : 5 T2B, 7 HSPU, 10 KBS
C : 5 Knee raise, 10 Push up, 15 KBS

@painstorms

168

Wednesday 251217

[ 압구정 ]

For time of :

20 - 15 - 10 - 5

Bar Muscle up
Devil Press ( 50/35 )

TIME CAP : 17 MIN

A : 10 - 8 - 6 - 4 BMU, C2B
B : Pull up
C : 상담

[ 잠실 ]

Team of 2

AMRAP : 20 MIN

10 - 20 - 30 - 40 • • •

Row
Toes to bar
Thruster ( 135/105 )

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

[ 아차산 ]

"Cindy"

AMRAP : 20 MIN

5 Pull up
10 Push up
15 Squat

B : Band Assist
C : 상담

[ 수원 ]

E2MOM x 12

1 : Row
2 : Sled Push ( 152/103 )
3 : Bike
4 : Kettlebell Farmers Carry ( 24x2/16x2 )
5 : Burpee
6 : Sandbag Lunge ( 20/10 )
Rest 30 Sec

Scale : 무게 자유

167

Tuesday 251216

[ 아차산 ]

Team of 2

I go You go

20 Rounds for time of :

9 Wall Ball Shot ( 20/14 )
6 Burpee over the barbell
3 Power Snatch ( 115/85 )

A : ( 95/65 ) 이상
B : 무게 자유
C : 상담

TIME CAP : 20 MIN

[ 압구정 ]

Team of 2

As many rounds as possible in 20 minutes :

24/20 Row ( Cal )
16 Hang Squat Clean ( 155/105 )
8 Wall Walk

A : 무게 자유
B : Scaled Wall Walk
C : Inchworm Push up

[ 잠실 ]

1.

Front Squat

2 - 2 - 2 - 2 - 2

2.

AMRAP : 6 MIN

1 Strict Pull up
10 Double under

2 Strict Pull up
20 Double under
.
.

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

[ 수원 ]

14.1

AMRAP : 10 MIN

30 Double under
15 Power Snatch ( 75/55 )

A : 무게 자유
B : x2 Single under
C : 상담

166

Monday 251215

[ 수원 ]

For time of :

600 Row
12 Hang Squat Clean ( 185/125 )
6 Wall Walk

400 Row
8 Hang Squat Clean
4 Wall Wlak

200 Row
4 Hang Squat Clean
2 Wall Wlak

A : ( 155/105 )
B : 무게 자유, x2 Inch Worm
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

8 Knee to Elbow
8 Kettlebell Swing ( 32/24 )
12 Box Jump ( 24/20 )
#Step down from the box

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

[ 잠실 ]

5 Rounds for time of :

20 Shoulder to overhead ( 50/35 )
15 Burpee Box Jump over ( 24/20 )

TIME CAP : 15 MIN

A : 무게 자유
B : 높이 자유
C : 상담

[ 아차산 ]

AMRAP : 16 MIN

10 DB Hang Clean and Jerk, alternating ( 50/35 )
10 Toes to bar
10 Box Jump over ( 24,20 )

B : 무게 자유, Knee raise, 높이 자유
C : 상담

@painstorms

165

Saturday 251213

[ 잠실 ]

Team of 2

For time of :

60/48 Row
30 Clean and Jerk ( 135/95 )

40/32 Row
20 Clean and Jerk ( 185/135 )

20/16 Row
10 Clean and Jerk ( 225/165 )

TIME CAP : 17 MIN

A : ( 95/65 ), ( 135/95 ), ( 185/135 )
B : 무게 자유
C : 상담

[ 압구정 ]

EMOM x 20

6 Toes to bar
12 Push up
18 Squat

A : 5, 10, 15
B : 4, 8, 12
C : 3, 6, 9

Compare to 200821

[ 아차산 ]

For time of :

15 Sit up
30 Power Snatch ( 105/75 )
15 Sit up

Rest 1 MIN

15 Toes to bar
30 Power Snatch ( 75/55 )
15 Toes to bar

B : 무게 자유, Knee raise
C : 상담

TIME CAP : 14 MIN

[ 수원 ]

AMRAP : 15 MIN

5/5 Dumbbell Hang Clean and Jerk ( 50/35 )
10 Ring Dip
10 Box Jump ( 24/20 )

*Step down from the box

A : 무게 자유, Bar Dip
B : Step up, Push up
C : 상담

@painstorms

164

Friday 251212

[ 압구정 ]

As many rounds as possible in 18 minutes :

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

A : 무게 자유
B : 15 DU or 60 SU
C : 상담

[ 잠실 ]

For time of :

21 Back Squat ( 45/35 )
21 Sit up
20 Front Squat
20 Sit up
19 Overhead Squat
19 Sit up
.
.
.

TIME CAP : 18 MIN

B : 무게 자유
C : 상담

[ 아차산 ]

For time of :

25 Burpee Box Jump over ( 24/20 )
20 Pull up
15 Hang Squat Clean ( 135/95 )

20 Burpee Box Jump over
15 Chest to bar
10 Hang Squat Clean

15 Burpee Box Jump over
10 Bar Muscle up
5 Hang Squat Clean

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

TIME CAP : 15 MIN

[ 수원 ]

Team of 2

I go, You go

20 Rounds for time of :

4 Deadlift ( 225/155 )
8 Pull up
12 Squat

Time Cap : 25 MIN

A : ( 185/125 )
B : 무게 자유, Band Assist
C : 상담

163

Thursday 251211

[ 아차산 ]

Team of 2

E3MOM x 7

1 : Bike
2 : Ski
3 : Weighted Walking Lunge ( 20/10 )
4 : Assult Bike
5 : Kettlebell Farmers Carry ( 24x2/16x2 )
6 : Row
7 : Run

Rest 1 MIN

Then, 100 Wall Ball Shot ( 20/14 )

B : 무게 자유
C : 상담

[ 압구정 ]

5 Rounds

90 Second of :

7 Bar Muscle up
7 Power Clean ( 135/95 )
Max reps Burpee over the barbell

Rest 90 Second

A : n Bar Muscle up
B : n Toes to bar, 7 Knee raise
C : 상담

[ 잠실 ]

AMRAP : 16 MIN

3 Ring Muscle up
6 Handstand Push up
12 Dumbbell Snatch, alternating ( 50/35 )

A : 5 Chest to bar or 5 Pull up, Mat Assist, 무게 자유
B : 5 Band Assist Pull up, Pike Push up
C : 5 Jumping Pull up, Push up

[ 수원 ]

For time of :

24 - 21 - 18 - 15 - 12 - 9 - 6 - 3

Power Clean ( 95/65 )
Sit up
Back Extension

A : ( 75/45 )
B : 무게 자유
C : 상담

162

Wednesday 251210

[ 수원 ]

"Ledesma 4/5"

AMRAP : 16 MIN

4 Handstand push up
8 Toes to bar
12 Medicine Ball Clean ( 20/14 )

A : Mat Assist
B : Push up, Knee raise
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

15/12 Row ( Cal )
10 Inchworm Push up

Scale : 상담

Compare to 240321

[ 잠실 ]

Team of 2

Burpee over the barbell Interval

7 Rounds

90 Sec on
30 Sec off

Scale : 귀가

[ 아차산 ]

AMRAP : 14 MIN

7 Handstand Push up
14 DB Box Step up ( 70/50 )( 24/20 )
70 Double under

A : Mat Assist, ( 50/35 )
B : Push up, 무게 자유, 20 DU
C : 상담

@painstorms

161

Tuesday 251209

[ 잠실 ]

For time of :

600m Row
12 Hang Squat Clean ( 185/135 )
6 Wall Walk
400m Row
8 Hang Squat Clean
4 Wall Walk
200m Row
4 Hang Squat Clean
2 Wall Walk

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

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Strict Pull up
10 One Leg Squat, Alternating
1 Clean and Jerk ( 135/95 )

5 Strict Pull up
10 One Leg Squat
2 Clean and Jerk

5
10
3
.
.
.

A : Kipping
B : Band Assist, Jumping Lunge
C : 상담

Compare to 241209

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

12/10 Row
12 Sit up
12 DB Snatch, alternating ( 50/35 )
Max rep Shuttle Run ( 50ft )

Rest 3 MIN

B : 무게 자유
C : 상담

[ 수원 ]

1.

Hang Power Snatch

1 - 1 - 1 - 1 - 1

2.

AMRAP : 7 MIN

10 Hang Power Snatch ( 75/55 )
20 Jumping Lunge

Scale : 무게 자유

@painstorms

160

Monday 251208

[ 압구정 ]

As many rounds as possible in 16 minutes :

12 Dumbbell Snatch ( 50/35 )
12 Weighted Box Step up ( 24/20 )
6 Burpee over the Dumbbell
6 Handstand push up

A : Mat Assist
B : Push up
C : 상담

[ 잠실 ]

AMRAP : 13 MIN

4 Wall Ball Shot ( 20/14 )
4 Toes to bar
8 Double under

8 Wall Ball Shot ( 20/14 )
8 Toes to bar
16 Double under

12 Wall Ball Shot ( 20/14 )
12 Toes to bar
24 Double under
.
.
.

A : 무게 자유
B : Knee raise, 1/2 Double under
C : Single under

[ 아차산 ]

AMRAP : 18 MIN

2 Gymnatic Complex
6 Front Squat ( 135/95 )
12 Burpee over the DB

A : 6 Toes to bar, ( 95/65 ) 이상
B : 6 Knee raise, 무게 자유
C : 상담

*1 Gymnastic Complex
2 Toes to bar
1 Bar Muscle up

[ 수원 ]

“The Ghost”

6 Rounds

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

Scale : Single under

159

Saturday 251206

[ 아차산 ]

AMRAP : 15 MIN

200ft Shuttle Run
12 Push up
100ft DB Walking Lunge ( 50/35 )
6 Single Devil Press

B : 무게 자유
C : 상담

[ 압구정 ]

EMOM x 24

1 : 12/10 Row ( Cal )
2 : 12 Wall Ball Shot ( 20/14 )
3 : 12 Burpee

A : 10/8, 10, 10
B : 8 Burpee
C : 상담

[ 잠실 ]

AMRAP : 12 MIN

10 Clap Push up
10 Box Jump Step down ( 24/20 )
10 V up

A : Strict Push up
B : Hand release Push up, Knee Touch
C : 높이 자유

[ 수원 ]

For time of :

21 - 15 - 9

Wall Ball Shot ( 30/20 )
Toes to bar

Rest 2 minutes

15 - 12 - 9

Wall Ball Shot
Toes to bar

A : ( 20/14 )
B : 무게 자유, Knee raise
C : 상담

158

Friday 251205

[ 수원 ]

“Michael 2”

3 Rounds for time of :

1000/800 Row
50 Sit up
50 Push up

Time Cap : 30 MIN

Scale : 상담

[ 압구정 ]

For time of :

24 - 21 - 18 - 15 - 12 - 9 - 6 - 3

Power Clean ( 95/65 )
Sit up
Back Extension

TIME CAP : 17 MIN

Scale : 무게 자유

Compare to 221123

[ 잠실 ]

10 Rounds for time of :

2 Strict Pull up
2 Pull up
2 Chest to bar
3 Shoulder Press ( 95/65 )
3 Push Press
3 Push Jerk
4 Lunge
4 Reverse Lunge
4 Jumping Lunge

TIME CAP : 14 MIN

A : ( 75/45 )
B : 무게 자유, Band Assist
C : 상담

[ 아차산 ]

For time of :

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

Unbroken Power Clean and Jerk ( 95/65 )

20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2
Box Jump, step down ( 24/20 )

After every rounds 3 Strict Pull up

B : 무게 자유, 높이 자유, Band Assist
C : 상담

TIME CAP : 18 MIN

@painstorms

157

Thursday 251204

[ 잠실 ]

For time of :

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

Squat Clean ( 95/65 )
Push up
Sit up

TIME CAP : 18 MIN

A : ( 75/55 )
B : 무게 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Dumbbell Snatch ( 50/35 )
10 Dumbbell Goblet Squat
30 Double under

A : 무게 자유
B : 15 DU / 60 Single
C : 상담

[ 아차산 ]

AMRAP : 20 MIN

50 Double under
40 Walking Lunge
30 Squat
20 Burpee
10 Kettlebell Swing ( 32/24 )

B : 무게 자유
C : 상담

[ 수원 ]

For time of :

3 Rounds

10 Overhead Squat ( 135/95 )
50 Double under

Rest 3 minutes

2 Rounds

15 Overhead Squat ( 115/75 )
75 Double under

Rest 3 minutes

30 Overhead Squats ( 75/55 )
100 Double Under

A : ( 115/75 ), ( 95/65 ), ( 75/55 )
B : 무게 자유, x2 Single
C : 상담

@painstorms