474

Thursday 221006

[ 압구정 ]

Low Five

As many reps as possible in 5 minutes : 
 
30/21 Row ( Cal ) 
21 Power Snatch ( 95/65 ) 
Max Burpee over the barbell 
Rest 5 minute 
 
As many reps as possible in 5 minutes : 
 
30/21 Row ( Cal ) 
15 Power Snatch ( 115/75 ) 
Max Burpee over the barbell 
Rest 5 minute 
 
As many reps as possible in 5 minutes : 
 
30/21 Row ( Cal ) 
9 Power Snatch ( 135/85 ) 
Max Burpee over the barbell

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

[ 잠실 ]

Team of 3

AMRAP : 20 MIN

2000 Row
100 Toes to bar
Max reps Hang Clean ( 225/145 )

A : ( 185/105 )
B : Knee raise, 무게 자유
C : 상담

[ 수원 ]

For time of :

21 - 15 - 9

Left-arm Kettlebell Snatch ( 24/16 )

Right-arm Kettlebell Snatch
Pull up

A : ( 16/12 )
B : 무게자유, Band Assist
C : 상담

473

Wednesday 221004

[ 잠실 ]

AMRAP : 15 MIN

10 Dumbbell Snatch ( 50/35 )
20 Walking Lunge
30 Double under

A : 무게 자유
B : x2 Single under
C : 상담

[ 수원 ]

Team of 2

5 Rounds for time of :

50/40 Row (Cal)
30 W up

[ 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 


. 

. 

.  
 

A : x2 Toes to bar
B : x2 Single, x2 Knee raise
C : 상담

@painstorms

472

Tuseday 221004

[ 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

A : 무게자유
B : Hand raise push up
C : 상담

[ 압구정 ]

1.

Front Squat

1 - 1 - 1 - 1 - 1

2.

7 Rounds for time of :

21 Overhead Walking Lunge ( 45/35 )
12 Burpee

TIME CAP : 15 MIN

Scale : 무게 자유

[ 잠실 ]

" TABATA "

For time of :

Squat
Sit up
Push up
Pull up

B : Band Assist
C : Box Assist

471

Saturday 221001

[ 압구정 ]

"Candy"

5 Rounds for time of :

20 Pull up
40 Push up
60 Squat

A : Band Assist
B : Box Assist
C : 상담

[ 잠실 ]

Team of 2

AMRAP : 16 MIN

40 Burpee
30 Snatch ( 75/45 )
30 Burpee
30 Snatch ( 135/75 )
20 Burpee
30 Snatch ( 165/100 )
10 Burpee
00 Snatch ( 210/120 )

A : ( 45/25 ), ( 75/45 ), ( 105/65 ), ( 135/85 )
B : 무게 자유
C : 상담

[ 수원 ]

3 Rounds for time of :

20 Toes to bar

20 Dumbbell Snatch ( 50/35 )
20/18 Row ( Cal )

A : 무게 자유
B : Knee raise, ( 18/15 )
C : 상담

470

Friday 220930

[ 잠실 ]

"The Kidminator"

For time of :

400 Run
1 Clean ( 225/145 )
30 Handstand Push up
1 Clean
30 Wall Ball Shot ( 20/14 )
1 Clean
100 Double under
1 Clean
30 Pull up
1 Clean
30 Kettlebell Swing ( 30/24 )
1 Clean
400 Run

A : ( 185/105 ), Mat, ( 24/16 )
B : 무게 자유, Push up, x2 Double under, Band Assist
C : 상담

TIME CAP : 22 MIN

[ 수원 ]

For time of :

75 Thruster (45/35)
200 Double under
75 Thruster

A : 무게자유
B : x2 Single under
C : 상담

[ 압구정 ]

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
B : Step up
C : 상담

@painstorms


469

Thursday 220929

[ 수원 ]

AMRAP : 10 MIN

15 Deadlift (135/95)
15 Hand raise Push up

A : (95/65)
B : (75/45)
C : 상담

[ 압구정 ]

3 Rounds For time of :

400 Run
20 One leg Squat, Alternating
10 Snatch ( 135/95 )

A : 무게 자유
B : Jumping Lunge
C : 상담

[ 잠실 ]

Team of 2

For time of :

100 Wall Ball Shot ( 20/14 )
50 Toes to bar
100/80 Row
50 Bar Muscle up
100 Wall Ball Shot

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

468

Wednesday 220928

[ 압구정 ]

"G.I Joe"

For time of :

50 Burpee Bar Muscle up

"G.I Jane"

For time of :

100 Burpee Pull up

Scale : Box Pull up

TIME CAP : 18 MIN

[ 잠실 ]

1.

Back Squat

5 - 5 - 5 - 5 - 5

2.

AMRAP : 7 MIN

1 Handstand Push up
10 Jumping Lunge
2 Handstand Push up
10 Jumping Lunge
3 Handstand Push up
10 Jumping Lunge
.
.

A : Mat Assist
B : x2 Push up
C : 상담

[ 수원 ]

AMRAP : 10 MIN

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

A : 무게자유
B : Step up
C : 상담

467

Tuesday 220927

[ 잠실 ]

8 Rounds for time of :

8 Push up
8 Sit up
8 Squat
8 Pull up
8 Deadlift ( 95/65 )
8 Hang Power Clean
8 Shoulder to Overhead
8 Row

A : 무게 자유
B : Band Assist
C : 상담

TIME CAP : 30 MIN

[ 수원 ]

“Badger”

3 rounds For time of :

30 Squat Clean ( 95/65 )

30 Pull up

800m Run

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

[ 압구정 ]

Team of 2

For time of :

1000 Row
100 Wall Ball Shot ( 20/14 )
30 Hang Clean ( 185/125 )

1000 Row
100 Wall Ball Shot ( 30/20 )
30 Hang Clean ( 225/145 )

TIME CAP : 30 MIN

A : 둘 중 하나 무게 자유
B : 둘 다 자유
C : 상담

466

Monday 220926

[ 수원 ]

1.

Shoulder Press

1 - 1 - 1 - 1 - 1

2.

Burpee Interval

Burpee over the barbell

7 Rounds

90 SEC ON
30 SEC OFF

[ 압구정 ]

For time of :

50 Overhead Walking Lunge ( 45/35 )
10 Muscle up
40 Overhead Walking Lunge
8 Muscle up
30 Overhead Walking Lunge
6 Muscle up
20 Overhead Walking Lunge
4 Muscle up
10 Overhead Walking Lunge
2 Muscle up

A : Bar Muscle up, x2 Toes to bar
B : x2 Knee raise
C : 상담

[ 잠실 ]

5 Rounds for time of :

40 Double under
20 Box Jump ( 24/20 )
10 Kettlbell Swing ( 24/16 )

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

465

Saturday 220924

[ 압구정 ]

For time of :

100 Toes to bar
100 Push up
100 Sit up
100 Back Squat ( 75/55 )

A : Knee raie
B : 75 Reps
C : 상담

TIME CAP : 25 MIN

[ 잠실 ]

AMRAP : 13 MIN

10 Dumbbell Snatch ( 50/35 )
10 Toes to bar
10 Handstand Push up
5 Bar Muscle up

A : 무게자유, Mat Assist, No Muscle up
B : Knee raise, Push up
C : 상담

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.

464

Friday 220923

[ 잠실 ]

Team of 2

AMRAP : 20 MIN

25 Wall Walk
50 Squat Clean ( 135/95 )
100 Barfacing Burpee

A : 무게자유
B : Inchworm Push up
C : 상담

[ 수원 ]

AMRAP : 15 MIN

10 Deadlift ( 135 / 95 )
10 Toes to bar
10 Box Jump ( 24 / 20 )

A : 무게자유
B : Knee raise
C : Step up

[ 압구정 ]

For time of :

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

Power Clean ( 135/95 )

Each Rounds begin with 200 Run

Scale : 무게 자유

463

Thursday 220922

[ 수원 ]

Team of 2

For time of :

5000m Row

#번갈아가면서 20번씩 당기기!

[ 압구정 ]

"TK"

As many rounds as possible in 20 minutes :

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

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

[ 잠실 ]

For time of :

1000 Row
300 Double under
1000 Row

B : x2 Single under
C : 상담

TIME CAP : 17 MIN

462

Wednesday 220921

[ 압구정 ]

5 Rounds

2 Minutes of :

10 Thruster ( 95/65 )
200 Row
Max reps Wall Ball Shot ( 20/14 )

Rest 2 minutes

Scale : 무게 자유

[ 잠실 ]

5 Rounds for time of :

15 Push Jerk ( 95/65 )
12 Chest to bar
9 Sumo Deadlift High Pull

A : Pull up
B : Band Assist
C : 상담

[ 수원 ]

"Nancy“

5 Rounds For time of :

400m Run
15 Overhead Squat ( 95/65 )

A : ( 75/45 )
B : 무게자유
C : 상담

461

Tuesday 220920

[ 잠실 ]

1.

Front Squat

1 - 1 - 1 - 1 - 1

2.

AMRAP : 5 MIN

100 Wall Ball Shot ( 20/14 )
Max rep Muscle up

A : Bar Muscle up
B : Toes to bar
C : Knee raise

# 스케일 무게 자유

[ 수원 ]

5 Rounds for time of :

15 Dumbbell Front rack Lunge ( 50 / 35 )
25 Pull up

A : ( 35 / 25 )
B : 무게자유, Band Assist
C : 상담

[ 압구정 ]

1.

Hang Power Clean

1 - 1 - 1 - 1 - 1

2.

10 Rounds for time of :

10 Burpee
15 Sit up

TIME CAP : 15 MIN

460

Monday 220919

[ 수원 ]

5 Rounds for time of :

15 Hang Power Clean ( 115 / 85 )
60 Double under
15 Push Press

A : ( 95 / 65 )
B : 무게자유, x2 Single under
C : 상담

[ 압구정 ]

"The Chief 2" 
 
5 Rounds 
 
Max Rounds in 3 minutes of : 
 
3 Power Snatch ( 95/55 ) 
6 Push up 
9 Squat 
 
Rest 1 minutes

Scale : 무게 자유

[ 잠실 ]

For time of :

50 Air Squat
10 Burpee
40 Sit up
10 Burpee
30 Lunge
10 Burpee
20 Kettlebell Swing (24/16 )
10 Burpee
10 Bear Crawl
10 Burpee
20 Kettlebell Swing
10 Burpee
30 Lunge
10 Burpee
40 Sit up
10 Burpee
50 Squat

A : 무게 자유
B : 5 Burpee
C : 상담

TIME CAP : 22 MIN