199

Friday 260123

[ 수원 ]

5 Rounds for time of :

6 Bar Muscle up
48 Double under
18 Dumbbell Snatch ( 50/35 )

A : 12 T2B, 무게 자유
B : 12 Knee raise, x2 Single
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

15 Squat
10 Toes to bar
5 Hang Power Snatch ( 115/75 )

A : ( 95/65 )
B : Knee raise
C : 상담

Compare to 241121

[ 잠실 ]

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

Power Snatch ( 75/55 )
Overhead Squat

Then,

15 Hang Squat Snatch

TIME CAP : 15 MIN

B : 무게 자유
C : 상담

[ 아차산 ]

AMRAP : 18 MIN

3 - 6 - 9 - 12 - 15 …
Chest to bar
18 Box Jump over ( 24/20 )
18 Wall Ball Shot ( 20/14 )

A : Pull up, 무게 자유
B : Band Assist, 높이 자유
C : 상담

@painstorms

198

Thursday 260122

[ 잠실 ]

AMRAP : 18 MIN

250/200 Row
3 Inverted Burpee
1 - 2 - 3 - 4 - 5 - 6 • • •
Muscle up

A : x2 Toes to bar, Handstand
B : x2 Knee raise, Mat Handstand
C : Burpee

[ 압구정 ]

As many rounds as possible in 16 minutes :

4 Strict Chest to bar
8 Kettlebell Swing ( 24/16 )
12 Box Jump ( 24/20 )

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

[ 아차산 ]

7 Rounds for time of :

10 Overhead Walking Lunge ( 45/35 )
10 Ground to Overhead
10 Burpee Plate Jump

Scale : 무게 자유

TIME CAP : 15 MIN

[ 수원 ]

“Incredible Hulk"

AMRAP : 20 MIN

5 Deadlift ( 115/75 )
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat

A : ( 95/65 )
B : 무게 자유
C : 상담

@painstorms

197

Wednesday 260121

[ 압구정 ]

10 Rounds for time of :

5 Power Clean ( 135/95 )
10 Burpee
15 Sit up

TIME CAP : 20 MIN

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 잠실 ]

1.

Thruster

2 - 2 - 2 - 2 - 2

2.

5 Rounds for time of :

10 Thruster ( 95/65 )
10 Burpee

TIME CAP : 8 MIN

A : ( 75/45 )
B : ( 55/35 )
C : 무게 자유

[ 아차산 ]

Team of 2

I go You go

AMRAP : 18 MIN

10/8 Row
10 Thruster ( 75/55 )

B : 무게 자유
C : 상담

[ 수원 ]

AMRAP : 16 MIN

8 Chest to bar
12 Push up
16 Kettlebell Swing ( 24/16 )
20 Lunge

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

196

Tuesday 260120

[ 아차산 ]

AMRAP : 14 MIN

60 Double under
30 DB Step over ( 50/35 ) ( 24/20 )
60 Double under
20 Handstand Push up
60 Double under
10 Bar Muscle up

A : 무게 자유, Mat Assist, x2 T2B
B : 20 DU, 높이 자유, Push up, Knee raise
C : 상담

[ 압구정 ]

Team of 2

I Go, You Go

As many rounds as possible in 20 minutes :

4 Dumbbell Thrutser ( 50/35 )
6 Toes to bar
24 Double under

A : Knee raise
B : x2 Single
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

15 Kettlebell Swing ( 24/16 )
20 Sit up
35 Double under

B : 무게 자유
C : Single under

[ 수원 ]

For time of :

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

Push Jerk ( 115/75 )

TIME CAP : 10 MIN

#Each round after with 15 Sit up

A : ( 95/65 )
B : 무게 자유
C : 상담

195

Monday 260119

[ 수원 ]

Team of 2

EMOM – rotate movements. Complete 3 rounds.

Row ( Cal ) / Burpee Broad Jump
Bike ( Cal ) / Wall Ball Shot ( 20/14 )
Ski ( Cal ) / Sled Push ( 152/103 )

Rest 2 minutes between sets.

Scale : 무게 자유

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Deadlift ( 135/95 )
10 Push up
10 One leg Squat, Alternating

A : Box Assist
B : Jumping Lunge
C : 상담

[ 잠실 ]

Team of 2

AMRAP : 20 MIN

30 Wall Ball Shot ( 20/14 )
30/24 Row
30 Push up
30 Pull up

A : 무게 자유, Band Assist
B : 20 Reps, 20/16 Row
C : 상담

[ 아차산 ]

AMRAP : 16 MIN

4 Power Snatch ( 95/65 )
8 V up
12 Burpee Box Jump, Step down ( 24/20 )

B : 무게 자유, 높이 자유
C : 상담

@painstorms

194

Saturday 260117

[ 잠실 ]

“20.2”

AMRAP : 20 MIN

4 DB Thruster ( 50x2/35x2 )
6 Toes to bar
24 Double under

A : 무게 자유
B : Knee raise
C : Single under

[ 압구정 ]

As many rounds as possible in 20 minutes :

30 Double Under
20 Sit up
1 Bar Muscle up

30 Double Under
20 Sit up
2 Bar Muscle Up

30 Double Under
20 Sit up
3 Bar Muscle up
.
.
.

Compare to 250122, 230616

A : x2 T2B
B : x2 Knee raise
C : 상담

[ 아차산 ]

AMRAP : 14 MIN

3 Handstand Push up
6 Toes to bar
12 Kettlebell Swing ( 24/16 )

A : Mat Assist, 무게 자유
B : 6 Push up, Knee raise
C : 상담

[ 수원 ]

수원점은 휴무입니다.

@painstorms

193

Friday 260116

[ 압구정 ]

For time of :

40 - 30 - 20 - 10

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

TIME CAP : 20 MIN

A : 무게 자유
B : Step up
C : 상담

Compare to 210512

[ 잠실 ]

AMRAP : 14 MIN

15/12 Row
15 Shoulder to overhead ( 75/55 )
10 Jumping Pull up
3 Wall Walk

B : 무게 자유, Half Wall Walk
C : Inchworm Push up

[ 아차산 ]

For time of :

10 Power Clean ( 95/65 )
10 Wall Ball Shot ( 20/14 )
30 Chest to bar

10 Power Clean
30 Wall Ball Shot
10 Chest to bar

30 Power Clean
10 Wall Ball Shot
10 Chest to bar

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

TIME CAP : 14 MIN

[ 수원 ]

“Squat Ladder”

Back Squat ( 45/35 )

192

Thursday 260115

[ 아차산 ]

AMRAP : 14 MIN

7 DB Hang Clean and Jerk, L ( 50/35 )
7 Box Jump over ( 24/20 )
7 DB Hang Clean and Jerk, R
7 Box Jump over
14 Sit up

B : 무게 자유, 높이 자유
C : 상담

[ 압구정 ]

Team of 2

As many rounds as possible in 20 minutes :

30/24 Row ( Cal )
30 Ground to Overhead ( 95/65 )

Scale : 무게 자유

Compare to 250924

[ 잠실 ]

“18.4”

For time of :

21 - 15 - 9

Deadlift ( 225/155 )
Handstand Push up

Then,

21 - 15 - 9

Deadlift ( 315/205 )
15m Handstand Walk

TIME CAP : 9 MIN

A : ( 155/105 ), ( 205/145 ), Mat Assist
B : "Diane" 무게 자유
C : 상담

[ 수원 ]

AMRAP : 15 MIN

30 Double under
20 Sit up
3 Wall Walk

A : 1 Wall Walk
B : x2 Single, 6 Inchworm Push up
C : 상담

191

Wednesday 260114

[ 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

[ 압구정 ]

As many rounds as possible in 18 minutes :

8 RH DB Overhead Walking Lunge ( 50/35 )
8 Burpee over the Dumbbell
8 LH DB Overhead Walking Lunge
8 Strict Pull up

A : Kipping
B : Band Assist
C : 상담

[ 아차산 ]

Team of 2

For time of :

200 Burpee Pull up

B : Burpee Jumping Pull up
C : 상담

TIME CAP : 20 MIN

[ 잠실 ]

1.

Back Squat

1 - 1 - 1 - 1 - 1

2.

4 Rounds for time of :

30 Squat
60 Double under
30 Plank ( sec )

TIME CAP : 10 MIN

Scale : Single under

@painstorms

190

Tuesday 260113

[ 잠실 ]

Team of 2

For time of :

80 Burpee Box Jump over ( 24/20 )
80 Toes to bar

60 Burpee Box Jump over
60 Chest to bar

40 Burpee Box Jump over
40 Bar Muscle up

20 Burpee Box Jump over
20 Muscle up

TIME CAP : 25 MIN

A : No Muscle up
B : Knee raise - Pull up - Toes to bar
C : All Knee raise

[ 압구정 ]

As many rounds as possible in 16 minutes :

4 Power Clean ( 115/75 )
8 Push up
12 Squat

A : ( 95/65 )
B : 무게 자유
C : 상담

[ 아차산 ]

For time of :

500/450 Row
100 Double under
20 Overhead Lunge ( 95/65 )
100 Double under
30 Front Rack Lunge
100 Double under
40 Back Rack Lunge
100 Double under
500/450 Row

B : 50 DU, 무게 자유
C : 상담

TIME CAP : 18 MIN

[ 수원 ]

AMRAP : 15 MIN

20 Box Jump ( 24/20 )
15 Pull up
10 Power Clean ( 135/95 )

*Step down from the box

A : 무게 자유
B : Band Assist, Step up
C : 상담

@painstorms

189

Monday 250112

[ 압구정 ]

As many rounds as possible in 15 minutes :

3 Muscle up
8 Kettlebell Swing ( 24/16 )
8 Box Jump ( 30/24 )

A : 3 BMU / 6 T2B, ( 24/20 )
B : 6 Knee raise, Step up
C : 상담

[ 잠실 ]

AMRAP : 24 MIN

5 DB Devil Press ( 50/35 )
10 DB Hang Clean
15 DB Push Press
20 Straight Leg Sit up
25 Lateral Hop over DB
30 Reverse Lunge

B : 무게 자유
C : Kipping Leg Sit up

[ 아차산 ]

AMRAP : 18 MIN

60 Squat
50 DB Snatch, alternating ( 50/35 )
40 Toes to bar
30 Wall Ball Shot ( 20/14 )
20 Bar Muscle up

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

[ 수원 ]

For time of :

30 Russian Kettlbell Swing ( 32/24 )
30 Goblet Squat
5 Turkish Get up, Right arm
5 Turkish Get up, Left arm

20 Russian Kettlbell Swing
20 Goblet Squat
4 Turkish Get up, Right arm
4 Turkish Get up, Left arm

10 Russian Kettlbell Swing
10 Goblet Squat
3 Turkish Get up, Right arm
3 Turkish Get up, Left arm

Scale : 무게 자유

188

Saturday 260110

[ 아차산 ]

6 Rounds for time of :

12 DB Thruster ( 50x2/35x2 )
6 Bar Muscle up

A : 무게 자유, 12 Toes to bar
B : Knee raise
C : 상담

TIME CAP : 10 MIN

[ 압구정 ]

Team of 2

For time of :

2000/1600 Row
100 Burpee over the rower
2000/1600 Row

Scale : 상담

Compare to 250227

[ 잠실 ]

Team of 2

For time of :

50 Snatch ( 115/85 )
50 Clean and Jerk

TIME CAP : 12 MIN

A : ( 95/65 )
B : ( 75/45 )
C : 상담

[ 수원 ]

AMRAP : 14 MIN

7 Shuttle Run ( 50ft )
21 Sit up
21 Back Extension

Scale : 상담

187

Friday 260109

[ 수원 ]

5 Rounds for time of :

10 Power Snatch ( 95/65 )
10 Overhead Squat
15 Toes to bar
15 Push up

A : 무게 자유
B : Knee raise
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

10 Pull up
10 Push up
10 Front Squat ( 95/65 )

A : 무게 자유
B : Assist Pull up
C : 상담

[ 잠실 ]

5 Rounds

AMRAP : 2 MIN

12/9 Row
10 Toes to bar
Max reps Wall Ball Shot ( 20/14 )

Rest 2 Min

A : 무게 자유
B : 10/7, Knee raise
C : 상담

[ 아차산 ]

AMRAP : 16 MIN

4 Wall Walk
8 Hang Power Clean ( 95/65 )
16 Sit up
40 Crossover

A : Half Wall Walk, ( 75/55 )
B : 8 Inchworm Push up, 무게 자유
C : 상담

@painstorms

186

Thursday 260108

[ 잠실 ]

For time of :

5 - 10 - 15 - 20 - 25 - 30 - 35 - 40 - 45 - 50 - 45 - 40 - 35 - 30 - 25 - 20 - 15 - 10 - 5

Unbroken Double under

TIME CAP : 12 MIN

B : 4, 3, 2, 1배수
C : 10배수 Single under

[ 압구정 ]

As many rounds as possible in 15 minutes :

50 Double under
10 Dumbbell Snatch ( 65/45 )

A : 무게 자유
B : 25 DU / 100 SU
C : 상담

[ 아차산 ]

Team of 2

E4MOM x 7

1 : Bike
2 : Farmers Carry ( 24x2/16x2 )
4 : Wall Ball Shot ( 14/10 )
3 : Run
6 : Sled Push ( 152/102 )
5 : Ski
7 : Weighted Walking Lunge ( 20/10 )

Rest 1 MIN

C : 상담

[ 수원 ]

For time of :

5 Rounds

20 Double Under
10 Box Jump ( 24/20 )

Then, 5 Rounds

20 Double Under
10 Burpee

Then, 5 Rounds

20 Double Under
10 Burpee Box Jump

A : x2 Single under
B : Step up
C : 상담

@painstorms

185

Wednesday 250107

[ 압구정 ]

For time of :

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

Sit up
Box Jump ( 24/20 )
Toes to bar
Burpee

TIME CAP : 20 MIN

A : 14 - 12 - 10 - 8 - 6 - 4 - 2 T2B
B : Knee raise, Step up
C : 상담

[ 잠실 ]

Team of 3

3 Rounds for time of :

100 Bar Dip
600m Famers Carry ( 50x2/35x2 )

교대시 10 Synchronized Squat

TIME CAP : 40 MIN

B : Band Assist, 무게 자유
C : 상담

[ 아차산 ]

6 Rounds for time of :

6 Chest to bar
12 Box Jump, step down ( 24/20 )
6 Kettlebell Swing ( 32/24 )
12 Box Jump, step down

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

TIME CAP : 18 MIN

[ 수원 ]

“Hammer”

5 Rounds for time of :

5 Power Clean ( 135/95 )
10 Fornt Squat
5 Push Jerk
20 Pull up

Rest 90 seconds

Time Cap : 30 MIN

A : 무게 자유
B : 15 Pull up
C : 10 Pull up

#스케일은 어시스트 풀업 가능