120

Wednesday 251022

[ 압구정 ]

As many rounds as possible in 16 minutes :

4 Strict Chest to bar
8 Kettlebell Swing ( 32/24 )
12 One Leg Squat, Alternating

A : Kipping
B : Pull up, Weighted Lunge
C : 상담

[ 잠실 ]

1.

Deadlift

5 x 5 ( 70% )

2.

3 Rounds for time of :

10 V up
20 Sit up
40 Crunch
60 sec Plank

Scale : 상담

[ 아차산 ]

AMRAP : 14 MIN

1 - 2 - 3 - 4 ...

Hang Power Clean ( 155/105 )
Front Squat

Each rounds begin with 14 Box Step up ( 24/20 )

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

[ 수원 ]

AMRAP : 15 MIN

10 Squat Clean ( 95/65 )
10 Hand raise Push up
10 Front rack Lunge

A : ( 75/55 )
B : 무게 자유
C : 상담

119

Tuesday 251021

[ 아차산 ]

5 Rounds for time of :

10 Deadlift ( 225/155)
10 Handstand Push up
12 Toes to bar
10 Handstand Push up
12 Toes to bar

A : ( 135/95 ) 이상, Mat Assist
B : 무게 자유, Push up, Knee raise
C : 상담

TIME CAP : 18 MIN

[ 압구정 ]

Team of 2

As many rounds as possible in 20 minutes :

30 Wall Ball Shot ( 20/14 )
20 Handstand push up
10 Clean and Jerk ( 185/125 )

A : ( 155/105 )
B : Mat Assist, Push up
C : 상담

[ 잠실 ]

Team of 2 ( I go you go )

For time of :

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

Thruster ( 115/85 )
Burpee over the barbell

A : ( 95/65 )
B : ( 75/45 )
C : 무게 자유

[ 수원 ]

For time of :

15 - 12 - 9 - 6 - 3

Chest to bar
Toes to bar

Perform 30 Double under after each set.

Time Cap : 15 MIN

A : Pull up
B : Assist Pull up, Knee raise, 60 Single
C : 상담

118

Monday 251020

[ 수원 ]

Team of 2

For time of :

100/80 Row ( Cal )
80 Dumbbell Snatch ( 50/35 )
60 Weighted Box Step over ( 24/20 )
40 Burpee over the Dumbbell

Scale : 무게 자유

[ 압구정 ]

As many rounds as possible in 15 minutes :

6 RH Dumbbell Snatch ( 50/35 )
6 LH Dumbbell Snatch
6 Burpee over the Dumbbell
3 Bar Muscle up

A : 6 Toes to bar
B : 6 Knee raise
C : 상담

Compare to 240923

[ 잠실 ]

AMRAP : 18 MIN

1 Rounds Cindy
1 Snatch ( 185/135 )

A : ( 135/95 ) 이상
B : ( 75/55 ) 이상, Band Assist
C : 상담

[ 아차산 ]

AMRAP : 20 MIN

40 Double under
30 Wall Ball Shot ( 20/14 )
20 Lateral Burpee Box Jump over ( 24/20 )
10 Chest to bar

A : 무게 자유, Pull up
B : 1/2 DU, 높이 자유, Band Assist
C : 상담

@painstorms

117

Saturday 251018

[ 잠실 ]

For time of :

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Kettlebell Swing ( 32/24 )
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
Wall Ball Shot ( 20/14 )

A : ( 24/16 )
B : 무게 자유
C : 상담

[ 압구정 ]

"Heavy Artie"

As many rounds as possible in 20 minutes :

5 Pull up
10 Push up
15 Squat
5 Thruster ( 135/95 )

A : ( 115/75 )
B : 무게 자유
C : 상담

Compare to 241224

[ 아차산 ]

AMRAP : 12 MIN

40 Double under
12 Toes to bar
3 Clean ( 225/155 )

A : ( 135/95 ) 이상
B : 1/2 DU, Knee raise, 무게 자유
C : 상담

[ 수원 ]

For time of :

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

Overhead Squat ( 115/75 )
Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

@painstorms

116

Friday 251017

[ 압구정 ]

Team of 2

For time of :

1000/800 Row
30 Clean ( 135/95 )

1000/800 Row
30 Clean ( 185/125 )

1000/800 Row
30 Clean ( 225/155 )

TIME CAP : 24 MIN

A : ( 115/75 ), ( 135/95 ), ( 185/125 )
B : 무게 자유
C : 상담

Compare to 230208

[ 잠실 ]

For time of :

9 - 6 - 3

Gymnastics complex ( T2B1 + C2B1 + B.M1 )
Squat Clean ( 185/135 )

TIME CAP : 14 MIN

A : x3 Chest to bar or Pull up, ( 135/95 )이상
B : x3 Band Pull up, ( 95/65 )이상
C : x3 Jumping Pull up, 무게 자유

[ 아차산 ]

Team of 2

5 Rounds for time of :

30/24 Row
20 Box Jump over ( 24/20 )
10 {1 Wall Walk + 1 Wall facing HSPU}

A : Wall Walk or Half Wall Walk
B : 20 Inchworm Push up, 높이 자유
C : 상담

TIME CAP : 20 MIN

[ 수원 ]

AMRAP : 20 MIN

300/250 Row
50 Double under

Scale : 100 Single under

115

Thursday 251016

[ 아차산 ]

5 Rounds

AMRAP : 3 MIN

8 V up
6 DB Hang Clean and Jerk, alternating ( 50/35 )
4 Burpee over the DB

Rest 1 MIN

B : 무게 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

3 Muscle up
6 Burpee over the Medicine Ball
9 Medicine Ball Clean ( 20/14 )

A : 3 BMU / 5 Chest to bar
B : 5 Pull up
C : 상담

[ 잠실 ]

For time of :

50 Sit up
25 Handstand Push up
25/20 Row ( cal )

40 Sit up
20 Handstand Push up
20/16 Row ( cal )

30 Sit up
15 Handstand Push up
15/12 Row ( cal )

20 Sit up
10 Handstand Push up
10/8 Row ( cal )

10 Sit up
5 Handstand Push up
5 Row ( cal )

TIME CAP : 20 MIN

A : Mat Assist
B : Pike Push up
C : 상담

[ 수원 ]

Team of 2

For time of :

300 Wall Ball Shot ( 20/14 )

*Every 1 mintue, Perform 5 Burpee

A : 무게 자유
B : 4 Burpee
C : 상담

114

Wednesday 251015

[ 수원 ]

“Extended Helen”

5 Rounds for time of :

400 Run
21 Kettlebell Swing ( 24/16 )
12 Pull up

Time Cap : 20 MIN

A : 무게 자유
B : Assist Pull up
C : 상담

[ 압구정 ]

For time of :

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

Devil Press ( 50/35 )

Each rounds begin with 200 Run

TIME CAP : 25 MIN

Scale : 무게 자유

[ 잠실 ]

For time of :

5 Rounds

20 Double under
10 Box Jump ( 24/20 )
Then,

4 Rounds

30 Double under
10 Burpee
Then,

3 Rounds

40 Double under
10 Burpee Box Jump

TIME CAP : 20 MIN

A : Single under or 1/2 Double under
B : 높이 자유
C : 상담

[ 아차산 ]

AMRAP : 18 MIN

10 Pull up
20 Jumping Lunge
10 Kettlebell Swing ( 24/16 )
20 Box Jump, step down ( 24/20 )

B : Band Assist, 무게 자유, 높이 자유
C : 상담

@painstorms

113

Tuesday 251014

[ 잠실 ]

Team of 2 ( I go you go )

AMRAP : 15 MIN

1 Devil Press ( 50x2/35x2 )
3 DB Push Press
5 DB Front Squat
7 Toes to bar

B : 무게 자유
C : Knee raise

[ 압구정 ]

As many rounds as possible in 15 minutes :

15 Squat
10 Toes to bar
1 Snatch ( 135/95 )

15 Squat
10 Toes to bar
2 Snatch

15 Squat
10 Toes to bar
3 Snatch
.
.

A : ( 115/75 )
B : Knee raise
C : 상담

Compare to 250404

[ 아차산 ]

2 Rounds

AMRAP : 3 MIN

6 Squat Clean ( 155/105 )
12 Push up
12 Wall Ball Shot ( 20/14 )

Rest 3 MIN

2 Rounds

AMRAP : 3 MIN

6 Squat Clean ( 205/145 )
12 Push up
12 Wall Ball Shot

Rest 3 MIN

A : ( 95/75 ), ( 135/95 ), 무게 자유
B : 무게 자유
C : 상담

[ 수원 ]

1.

Shoulder Press

3 - 3 - 3 - 3 - 3

2.

AMRAP : 10 MIN

10 Shoulder Press ( 75/55 )
30 Sit up

Scale : 무게 자유

@painstorms

112

Monday 251013

[ 압구정 ]

As many rounds as possible in 14 minutes :

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

Dumbbell Hang Clean and Jerk ( 50/35 )
Dumbbell Box Step up ( 24/20 )
Burpee over the Dumbbell

Scale : 무게 자유

[ 잠실 ]

1.

Shoulder Press

1 - 1 - 1 - 1 - 1

2.

AMRAP : 10 MIN

1 Strict Pull up, 2 Push up, 3 Walking Lunge
2 Strict Pull up, 4 Push up, 6 Walking Lunge
3 Strict Pull up, 6 Push up, 9 Walking Lunge
.
.

Scale : Band Assist or Jumping Pull up

[ 아차산 ]

6 Rounds for time of :

12 Burpee
5 Power Snatch ( 135/95 )
6 Bar Muscle up

A : ( 95/65 ) 이상, 12 T2B
B : 무게 자유, Knee raise
C : 상담

TIME CAP : 18 MIN

[ 수원 ]

"The Chief"

Max rounds in 3 minute of :

3 Power Clean ( 135/95 )
6 Push up
9 Squat

Rest 1 minute

Repeat for a total of 5 cycles

A : ( 115/75 )
B : 무게 자유
C : 상담

111

Saturday 251011

[ 아차산 ]

AMRAP : 15 MIN

10 Power Snatch ( 75/55 )
20 Back Lunge
30 Double under

B : 무게 자유
C : 60 SU

[ 압구정 ]

"Lite"

For time of :

100 Jumping Jack
90 Squat
80 Push up
70 Sit up
60 Walking Lunge
50 Single Dumbbell Thruster ( 50/35 )
40 Double Under
30 Box Jump ( 24/20 )
20 Kettlebell Swing ( 24/16 )
10 Handstand push up

TIME CAP : 25 MIN

A : No HSPU
B : x2 Single, Step up
C : 상담

Compare to 210525

[ 잠실 ]

"14.4 / 23.1”

AMRAP : 14 MIN

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

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

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

110

Friday 251010

[ 수원 ]

“Chuck Norris”

For time of :

50 Box Jump ( 24/20 )
50 Jumping Pull up
50 Kettlebell Swing ( 16/12 )
50 Walking Lunge
50 Knee to elbow
50 Dumbbell Push Press ( 50/35 )
50 Back Extension
50 Wall Ball Shot ( 20/14 )
50 Burpee
50 Double under

TIME CAP : 25 MIN

A : 무게 자유
B : Step up, Knee raise, x2 Single under
C : 상담

[ 압구정 ]

Team of 2

As many rounds as possible in 25 minutes :

2000/1600 Row
100 Chest to bar
2000/1600 Row
100 Toes to bar
Max reps Bar Muscle up

A : Pull up, Toes to bar, Chest to bar
B : Knee raise, Toes to bar
C : 상담

[ 잠실 ]

For time of :

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

Front Squat ( 95/75 )
Sit up
Push Press
Box Jump ( 24/20 )

TIME CAP : 15 MIN

A : ( 75/55 )
B : ( 55/35 ) 이상, 높이 자유
C : 상담

[ 아차산 ]

AMRAP : 20 MIN

1000/800 Row
50 Sit up
50 Push up

Scale : 상담

@painstorms

109

Thursday 251009

[ 잠실 ]

Team of 2 (I go You go)

For time of :

20 Rounds
5 Burpee over the barbell
3 Power Snatch (135/95)

Then

20 Rounds
3 Muscle up
1 Squat Snatch (185/135)

A: Toes to bar, (95,65) 이상, (135,95) 이상
B: Knee raise, 무게 자유
C: 상담

[ 압구정 ]

"Whitten"

5 Rounds for time of:

22 Kettlebell Swing ( 32/24 )
22 Box Jump ( 24/20 )
400 Run
22 Burpee
22 Wall Ball Shot ( 20/14 )

TIME CAP : 45 MIN

A : 무게 자유
B : Step up
C : 상담

Compare to 140904

[ 아차산 ]

"Hortman"

AMRAP : 45 MIN

800 Run
80 Squat
8 Muscle up

A : 12 Chest to bar or Pull up
B : Band Assist
C : 상담

[ 수원 ]

수원점은 휴무입니다. 즐거운 추석 연휴되세요.

@painstorms

108

Wednesday 251008

[ 압구정 ]

"Hortman"

As many rounds as possible in 45 minutes :

800 Run
80 Squat
8 Muscle up

A : 12 BMU
B : "Maupin"
C : 상담

[ 잠실 ]

Team of 2

For time of :

1000/800 Row(m)
600m Run (with partner)
50 Pull up
100 push up
150 Squat
600m Run
30 Pull up
60 Push up
90 Squat
600m run
20 Pull up
40 Push up
60 Squat
1000/800Row

Time Cap : 35MIN

A : Band Pull up
B : Jumping Pull up
(30/60/90, 20/40/60, 10/20/30)
C : 상담

[ 아차산 ]

Team of 2

AMRAP : 20 MIN

60/48 Row
40 Wall Ball Shot ( 20/14 )
30 Clean ( 135/95 )

50/40 Row
30 Wall Ball Shot
20 Clean ( 185/125 )

40/32 Row
20 Wall Ball Shot
Max rep Clean ( 225/155 )

A : 무게 자유, ( 75/55 ), ( 95/75 ), ( 135/95 )
B : 무게 자유
C : 상담

[ 수원 ]

수원점은 휴무입니다. 즐거운 추석 연휴되세요.

107

Tuesday 251007

[ 아차산 ]

Team of 2

For time of :

30 Box Jump over ( 24/20 )
30 Thruster ( 95/65 )
60 Toes to bar

30 Box Jump over
30 Thruster ( 115/80 )
40 Burpee Toes to bar

30 Box Jump over
30 Thruster ( 135/95 )
20 Burpee Bar Muscle up

A : 무게 자유, 30 All Burpee Toes to bar
B : 높이 자유, Knee raise, Burpee Knee raise
C : 상담

TIME CAP : 20 MIN

[ 압구정 ]

EMOM x 45

1 : 12/10 Row ( Cal )
2 : 12 Toes to bar
3 : 12 Burpee

A : Knee raise
B : 10/8 Row, 10 Knee raise, 10 Burpee
C : 8 Burpee

Compare to 210920

[ 잠실 ]

"Holleyman"

30 Rounds for time of :

5 Wall Ball Shot
3 Handstand Push up
1 Power Clean ( 225/165 )

A : ( 185/125 )
B : ( 135/95 ) 이상, Mat Assist
C : 무게 자유, Shoulder Press

[ 수원 ]

EMOM x 30

1 : 12 Toes to bar
2 : 12/10 Row ( Cal )
3 : 12 Burpee

A : Knee raise, 10 Reps
B : 10/8 Row, 8 Reps
C : 상담

106

Saturday 251004

[ 수원 ]

AMRAP : 15 MIN

250 Row
10 Bench Press ( 135/85 )

A : 무게 자유
B : 15 Push up
C : 상담

[ 압구정 ]

"Barbara A"

5 Rounds for time of :

10 Bar Muscle up
20 Push up
30 Sit up
40 Squat

Rest 2 minutes

TIME CAP : 30 MIN

A : 5 BMU / 10 C2B
B : 10 Pull up
C : 상담

Compare to 241002

[ 잠실 ]

Team of 2

AMRAP : 16 MIN

1 Muscle up
2 Thruster ( 115/85 )
3 Burpee over the barbell

2 Muscle up
4 Thruster
6 Burpee over the barbell

3 Muscle up
6 Thruster
9 Burpee over the barbell
.
.
.

A : C2B or Pull up, ( 75/55 ) 이상
B : Band Assist, 무게 자유
C : 상담

[ 아차산 ]

10 Rounds for time of :

2 Bar Muscle up
10 DB Hang Clean and Jerk, alternating ( 50/35 )
14 Box Jump, step down ( 24/20 )

A : x2 Chest to bar or Pull up
B : Band Assist, 무게 자유, 높이 자유
C : 상담

TIME CAP : 22 MIN

@painstorms