67

Monday 260302

[ 잠실 ]

16:00 ~ 19:00 오픈짐

[ 압구정 ]

12:00 ~ 15:00 오픈짐

[ 아차산 ]

10:00 ~ 13:00 오픈짐

[ 수원 ]

14:00 ~ 16:00 오픈짐

@painstorms

66

Saturday 260228

[ OPEN GYM ]

12:00 ~ 15:00
압구정

10:00 ~ 13:00
잠 실

10:00 ~ 13:00
아차산

11:00 ~ 13:00
수 원

65

Friday 260227

26.1

For time of :

20 Wall Ball Shot ( 20/14 )
18 Box Jump over ( 24/20 )

30 Wall Ball Shot
18 Box Jump over

40 Wall Ball Shot
18 Medicind Ball Box Step over

66 Wall Ball Shot

18 Medicind Ball Box Step over
40 Wall Ball Shot

18 Box Jump over
30 Wall Ball Shot

18 Box Jump over
20 Wall Ball Shot

TIME CAP : 12 MIN

64

Thursday 260226

[ 수원 ]

For time of :

25 Sit up
25 Squat
200 Run

50 Sit up
50 Squat
400 Run

75 Sit up
75 Squat
800 Run

Scale : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

6 RH Dumbbell Push Jerk ( 50/35 )
4 Burpee over the Dumbbell
6 LH Dumbbell Push Jerk
4 Burpee over the Dumbbell
30 Crossover

A : 무게 자유
B : 60 Single
C : 상담

Compare to 240726

[ 잠실 ]

1.

Front Squat

3 - 3 - 3 - 3 - 3

2.

5 Rounds for time of :

5 Front Squat ( 95/65 )
3 Power Clean
5 Push Jerk
3 Power Clean
5 Thruster

TIME CAP : 8 MIN

A : ( 75/45 )
B : ( 55/35 )
C : 무게자유

[ 아차산 ]

5 Rounds for time of :

90 Double under
45 Squat
15 Toes to bar

B : 30 DU. Knee raise
C : 상담

TIME CAP : 15 MIN

@painstorms

63

Wednesday 260225

[ 잠실 ]

For time of :

5 Rope Climb
3km Run
5 Rope Climb

A : 30 Toes to bar
B : 30 Knee raise
C : 2km

[ 압구정 ]

4 Rounds for time of :

400 Run
15 Pendlay Row ( 135/95 )
30 Sit up

Scale : 무게 자유

[ 아차산 ]

Team of 2

AMRAP : 8 MIN

50/40 Row
20 Sled Push up ( 152/102 ) ( 30ft )

Rest 1 MIN

AMRAP : 8 MIN

50/40 Bike
40 Wall Ball Shot ( 14/10 )

Rest 1 MIN

AMRAP : 8 MIN

50/40 Row
20 Weighted Walking Lunge ( 20/10 ) ( 30ft )

Rest 1 MIN

AMRAP : 8 MIN

40/30 Assult Bike
20 Shuttle Run ( 60ft )

Scale : 상담

[ 수원 ]

Team of 2

AMRAP : 20 MIN

36/28 Row ( Cal )
30 Wall Ball Shot ( 20/14 )
24 Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

@painstorms

62

Tuesday 260224

[ 압구정 ]

"The Chief 4"

5 Rounds

Max Rounds in 3 minutes of :

3 Double Dumbbell Snatch ( 50/35 )
6 Push up
9 Squat

Rest 1 Minutes

Scale : 무게 자유

Compare to 250811

[ 아차산 ]

"16.5"

For time of :

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

Thruster ( 95/65 )
Bar Facing Burpee

A : ( 75/45 )
B : 무게 자유
C : 상담

TIME CAP : 18 MIN

[ 수원 ]

E4OM x 5

75 Double under
10 Unbroken Clean and Jerk ( 95/65 )

A : 무게 자유
B : 150 Single, 7 C&J
C : 상담

[ 잠실 ]

For time of :

500 Row
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 Burpee
1 Clean
500 Row

TIME CAP : 22 MIN

A : ( 185/105 ), Mat Assist
B : 무게 자유, Push Press, Single under, Band
Assist
C : 상담

@painstorms

61

Monday 260223

[ 아차산 ]

AMRAP : 16 MIN

4 Chest to bar
8 DB Hang Snatch, alternatiing ( 50/35 )
12 Box Jump, step down ( 24/20 )

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

[ 압구정 ]

1.

Clean

1 - 1 - 1 - 1 - 1

Compare to 250203

2.

10 Rounds for time of :

10 Burpee
30 Second Plank Hold

TIME CAP : 15 MIN

[ 잠실 ]

5 Rounds for time of :

20 Kettlebell Swing ( 24/20 )
20 Sit up
20 Walking Lunge
20 Push up

TIME CAP : 18 MIN

A : 무게 자유
B : 15 Reps
C : 상담

[ 수원 ]

AMRAP : 15 MIN

5 Pull up
7 Burpee over the barbell
9 Sumo Deadlift High Pull ( 75/55 )

A : 무게 자유
B : Assist Pull up
C : 상담

60

Saturday 260221

[ 수원 ]

AMRAP : 18 MIN

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

A : 무게 자유
B : 15 DU or 60 SU
C : 상담

[ 압구정 ]

5 Rounds for time of :

400 Run
9 Squat Clean ( 135/95 )

A : ( 115/85 )
B : 무게 자유
C : 상담

[ 아차산 ]

5 Rounds

AMRAP : 2 MIN

5 Deadlift ( 155/105 )
5 Hang Power Clean
5 Front Squat
Max cal Row

Rest 2 MIN

A : ( 115/75 ) 이상
B : ( 75/55 ) 이상
C : 상담

[ 잠실 ]

For time of :

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

Handstand Push up
Sit up
Box Jump ( 24/20 )

TIME CAP : 16 MIN

A : Mat Assist
B : Strict Push up
C : Hand release Push up, 높이 자유

@painstorms

59

Friday 260220

[ 잠실 ]

For time of :

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Chest to bar

3 Snatch ( 135/95 ) after every round

Then,

10 Bar Muscle up

TIME CAP : 14 MIN

A : ( 115/75 ), No BMU
B : Pull up, 무게 자유
C : Band Pull up or Jumping Pull up

[ 압구정 ]

As many rounds as possible in 15 minutes :

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

A : 무게 자유
B : 높이 자유
C : 상담

Compare to 250804

[ 아차산 ]

For time of :

30 - 20 - 20 - 10 - 10 - 10

Wall Ball Shot ( 20/14 )
Toes to bar
Box Jump over ( 24/20 )

A : ( 14/10 )
B : 무게 자유, Knee raise, 높이 자유
C : 상담

TIME CAP : 18 MIN

[ 수원 ]

AMRAP : 20 MIN

200 Run
12 Toes to bar
3 Snatch ( 155/105 )

A : ( 135/85 )
B : Knee raise, 무게 자유
C : 상담

@painstorms

58

Thursday 260219

[ 압구정 ]

As many rounds as possible in 15 minutes :

21 Squat
5 Bar Muscle up
5 Hang Power Clean ( 155/105 )

A : n BMU / 7 C2B
B : 7 Pull up
C : 상담

Compare to 250325

[ 잠실 ]

AMRAP : 15 MIN

5 - 10 - 15 - 20 - 25 - 30 • • •
Wall Ball Shot ( 20/14 )
15/12 Row
40 Double under

A : 무게 자유
B : 20 Double under
C : 10/7 Row, Single under

[ 아차산 ]

AMRAP : 14 MIN

7 Chest to bar
14 Sit up
21 Weighted Reverse Lunge ( 135/95 )

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

[ 수원 ]

30 Rounds

40 Sec On
20 Sec Off

1 : Push up
2 : Row
3 : Plank Twist
4 : Sled Push ( 152/103 )
5 : Overhead Lunge ( 45/35 )
6 : Ski
7 : Kettlebell Swing ( 24/16 )
8 : Bike

Scale : 무게 자유

57

Wednesday 260218

[ 아차산 ]
​
For time of :

​20 Burpee
20 DB Push Press, L ( 50/35 )
20 Burpee
20 DB Push Press, R
20 Burpee
20 DB Hang Clean and Jerk, L
20 Burpee
20 DB Hang Clean and Jerk, R
20 Burpee
20 DB Snatch, L
20 Burpee
20 DB Snatch, R
20 Burpee
20 DB Thruster, L
20 Burpee
20 DB Thruster, R
20 Burpee
20 Devil Press, L
20 Burpee
20 Devil Press, R
​
Scale : 무게 자유

TIME CAP : 30 MIN

[ 압구정 ]

Team of 2

For time of :

100 Devil Press ( 50/35 )
100 Dumbbell Box Step up ( 24/20 )
50 Devil Press
50 Dumbbell Box Step up

Scale : 무게 자유

Compare to 220114

[ 잠실 ]

Barbell Team of 3

For time of :

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

On the minute 5 Burpee

TIME CAP: 30 MIN

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

[ 수원 ]

수원점은 휴무입니다.
감사합니다.

56

Monday 260216

[ 수원 ]

“Barbell team of 2”

For time of :

100 Deadlift ( 135/95 )
80 Hang Power Clean
60 Front Squat
40 Push Jerk
20 Thruster

On the minute 5 Burpee

A : 4 Burpee
B : 3 Burpee
C : 상담

[ 압구정 ]

Team of 2

For time of :

100 Thruster ( 95/65 )
50 Bar Muscle up
100 Burpee over the barbell
50 Snatch ( 135/95 )

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

Compare to 220530

[ 잠실 ]

"14.4"

AMRAP : 14 MIN

60 Row
50 Toes to bar
40 Wall Ball Shot ( 20/14 )
30 Clean ( 135/95 )
20 Muscle up

A : ( 115/75 ), Bar Muscle up
B : Knee raise, 공 무게자유, ( 75/55 ), No Muscle up
C : 상담

[ 아차산 ]

Team of 2

AMRAP : 18 MIN

15 Synchronized Burpee over the barbell
30 Toes to bar
15 Power Snatch ( 135/95 )
15 Squat Snatch

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

@painstorms

55

Saturday 260214

[ 잠실 ]

For time of :

30 - 25 - 20 - 15 - 10

Toes to bar

Each rounds begin with 400 Run

A : 1/2 Toes to bar
B : Knee raise
C : 상담

[ 압구정 ]

Team of 2

As many rounds as possible in 20 minutes :

10 Synchronized Burpee over the barbell
10 Front Squat ( 95/65 )
10 Push Press
10 Thruster

Scale : 무게 자유

[ 아차산 ]

For time of :

21 - 15 - 9

Toes to bar
Box Jump over ( 24/20 )

After every rounds 6 Deadlift ( 225/155 )

Then,

15 - 9 - 6

Bar Muscle up
Burpee Box Jump over

After every rounds 3 Deadlift ( 315/205 )

A : All Toes to bar, ( 155/105 ), ( 225/155 )
B : Knee raise, 높이 자유, ( 95/65 ), ( 155/105 )
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

@painstorms

54

Friday 260213

[ 압구정 ]

For time of :

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

Toes to bar
Push up
Box Jump ( 24/20 )
Kettlebell Tater ( 24/16 )

TIME CAP : 20 MIN

A : 무게 자유
B : 높이 자유
C : 상담

[ 잠실 ]

For time of :

20 - 18 - 16 • • • 6 - 4 - 2

Box Jump step down( 24/20 )
Strict Push up

TIME CAP : 15 MIN

A : Hand release Push up, 1/2 Strict Push up
B : 높이 자유
C : 상담

[ 아차산 ]

AMRAP : 15 MIN

3 Wall Walk
6 Power Snatch ( 115/75 )
15 Box Jump, step down ( 24/20 )

A : Half Wall Walk, ( 75/55 ) 이상
B : 6 Inchworm Push up, 무게 자유, 높이 자유
C : 상담

[ 수원 ]

21.1

For time of :

1 Wall Walk
10 Double under

3 Wall Walk
30 Double under

6 Wall Walk
60 Double under

9 Wall Walk
90 Double under

15 Wall Walk
150 Double under

21 Wall Walk
210 Double under

Time Cap : 15 MIN

Scale : x2 Inch Worm, x2 Single

53

Thursday 260212

[ 아차산 ]

AMRAP : 16 MIN

1 Bar Muscle up
10 Push up
12 Wall Ball Shot ( 20/14 )

2 Bar Muscle up
10 Push up
12 Wall Ball Shot

3 Bar Muscle up
10 Push up
12 Wall Ball Shot

...

A : Chest to bar or Pull up, 무게 자유
B : Band Assis
C : 상담

[ 압구정 ]

For time of :

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

Strict Pull up

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

Clean and Jerk ( 115/75 )

TIME CAP : 15 MIN

A : ( 95/65 )
B : 무게 자유
C : 상담

Compare to 251117

[ 잠실 ]

"Dive 34"

AMRAP : 34 MIN

34 Thruster ( 75/55 )
34 Pull up
34 Back Rack Lunge
34 Row ( cal )
34 Power Snatch

A : 무게 자유
B : Band Assist
C : 상담

[ 수원 ]

E2OM x 6

5 Deadlift ( 225/155 )
15 Medicine Ball Clean ( 20/14 )

A : ( 185/125 )
B : 무게 자유, 12 MBC
C : 상담