71

Monday 250825

[ 아차산 ]

AMRAP : 18 MIN

1 Power Snatch ( 155/105 )
10 Push up
20 Squat

2 Power Snatch
10 Push up
20 Squat

3 Power Snatch
10 Push up
20 Squat

…

A : ( 95/65 ) 이상
B : 무게 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

8 Knee to elbow
8 Kettlebell Swing ( 24/16 )
12 Goblet Squat

A : 무게 자유
B : Knee raise
C : 상담

[ 잠실 ]

“Dizzy Diane"

For time of :

15 - 12 - 9

Deadlift ( 155/105 )
Handstand Walk ( m )
Handstand Push up

A : ( 115/75 ) 이상, Handstand Shoulder tap, Mat Assist
B : ( 75/55 ) 이상, Handstand Hold 30 - 24 - 18 ( sec ), Push up
C : 무게 자유, Plank

[ 수원 ]

4 Rounds for time of :

50 Double under
15 Thruster ( 95/65 )
10 Burpee over the barbell

A : 무게 자유
B : x2 Single under
C : 상담

70

Saturday 250823

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

"Kali"

5 Rounds for time of :

400 Run
15 Burpee
30 Wall Ball Shot ( 20/14 )

Scale : 상담

Compare to 220812

[ 잠실 ]

AMRAP : 18 MIN

5 Snatch ( 175/115 )
250m Row

A : ( 135/95 )이상
B : ( 75/55 ) 이상
C : 무게 자유, 200m Row

[ 아차산 ]

AMRAP : 15 MIN

500/400 Row
20 Sit up
10 Deadlift ( 315/205 )

A : ( 185/125 ) 이상
B : 무게 자유
C : 상담

@painstorms

69

Friday 250822

[ 잠실 ]

10 Rounds for time of :

3 Bar Muscle up
6 DB Thruster ( 50/35 )
18 Walking Lunge

TIME CAP : 17 MIN

A : 6 Toes to bar, 무게 자유
B : 6 Knee raise
C : Squat, 10 Walking Lunge

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Strict Pull up
15 Squat
1 Clean ( 165/115 )

5 Strict Pull up
15 Squat
2 Clean

5
15
3
.
.

A : ( 135/95 )
B : 무게 자유
C : 상담

Compare to 240625

[ 아차산 ]

For time of :

21 DB Snatch, alternating ( 50/35 )
21 DB Thurster
21 Pull up

15 DB Snatch
15 DB Thurster
15 Chest to bar

9 DB Snatch
9 DB Thurster
9 Bar Muscle up

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

TIME CAP : 15 MIN

[ 수원 ]

For time of :

20-18-16-14-12-10-8-6-4-2
Pull up
3 Clean ( 185/125 )

A : ( 155/105 )
B : Assist Pull up, 5 Clean, 무게 자유
C : 상담

@painstorms

68

Thursday 250821

[ 압구정 ]

"Micheal"

3 Rounds for time of :

1000/800 Row
50 Back Extension
50 Sit up

Scale : 상담

Compare to 250208

[ 잠실 ]

4 Rounds

2 Minutes of :

15/12 Row ( cal )
12 Burpee over the barbell
Max Hang Power Clean ( 135/95 )

Rest 2 Minutes

A : ( 95/65 ) 이상
B : 12/9, 9 Burpee over the barbell, 무게 자유
C : 상담

[ 아차산 ]

EMOM x 20

1 : 10 Push Jerk ( 135/95 )
2 : 15 Burpee
3 : 60 Double under
4 : Rest

A : ( 95/65 ) 이상
B : 무게 자유, 12 Burpee, 20 DU
C : 상담

[ 수원 ]

60 Double under
30 Pike Push up
60 Double under
30 Box Jump ( 30/24 )
60 Double under
30 Inch Worm
60 Double under

*Step down from the box

A : Strcict Push up, ( 24/20 )
B : x2 Single under, Hand raise Push up, Step up
C : 상담

67

Wednesday 250820

[ 아차산 ]

AMRAP : 14 MIN

60 Row
50 Sit up
40 Box Jump over ( 24/20 )
30 Wall Ball Shot ( 20/14 )
20 Handstand Push up

A : 무게 자유, Mat Assist
B : 높이 자유, Push up
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

3 Bar Muscle up
6 Single Devil Press ( 50/35 )
12 Box Jump ( 24/20 )
#Step down from the box

A : 6 Toes to bar
B : 6 Knee raise, Step up
C : 상담

[ 잠실 ]

“Team Nutts"

For time of :

20 Handstand Push up
30 Deadlift ( 255/175 )
50 Box Jump ( 30/24 )
100 Pull up
200 Wall Ball Shot ( 20/14 )
400 Double under
400 Run with Medicine Ball

TIME CAP : 28 MIN

A : Mat Assist, ( 185/125 ) 이상, ( 24/20 ), ( 14/10 )
B : Push up, ( 95/65 ) 이상, 높이 자유, Band Assist, 공 무게 자유, Single under
C : 상담

[ 수원 ]

AMRAP : 12 MIN

3 - 6 - 9 - 12 - 15 • • •

Squat
Sit up
Russian Kettlebell Swing ( 24/16 )

Scale : 무게 자유

66

Tuesday 250819

[ 수원 ]

Team of 2

AMRAP : 24 MIN

200 Famers Carry ( 50/35 )
20 Dumbbell Front Squat
10 Devil Press
10 Bar Muscle up

A : 무게 자유, 20 T2B
B : 20 Knee raise
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

200 Run
12 Handstand push up
2 Unbroken Snatch ( 155/105 )

A : Mat Assist
B : 30 Sec Plate Overhead Hold
C : 상담

[ 잠실 ]

1 .

Push Press

1 - 1 - 1 - 1 - 1

2.

AMRAP : 5 MIN

5 Push Press ( 135/95 )
5 Strict Pull up

B : ( 95/65 ) 이상
C : 무게 자유, Jumping Pull up

[ 아차산 ]

10 Rounds for time of :

5 Power Clean ( 95/65 )
5 Burpee over the barbell

B : 무게 자유
C : 상담

TIME CAP : 15 MIN

@painstorms

65

Monday 250818

[ 잠실 ]

AMRAP : 12 MIN

3 - 6 - 9 - 12 - 15 • • •

Squat
Sit up
Russian Kettlebell Swing ( 24/16 )

Scale : 무게 자유

[ 압구정 ]

As many rounds as possible in 18 minutes :

10 Burpee
15 Pull up
20 Walking Lunge

Scale : Band Assist

[ 아차산 ]

AMRAP : 20 MIN

5 Kettlebell Swing ( 24/16 )
10 Goblet Squat
15 Toes to bar
20 Walking Lunge

B : 무게 자유, Knee raise
C : 상담

[ 수원 ]

1.

Squat Snatch

1 - 1 - 1 - 1 - 1

2.

“Isabel”

For time of :

30 Snatch ( 135/95 )

Time Cap : 7 MIN

Scale : 무게 자유

@painstorms

64

Saturday 250816

[ 압구정 ]

As many rounds as possible in 22 minutes :

15 Wall Ball Shot ( 20/14 )
15 Deadlift ( 135/95 )
200 Run

Scale : 무게 자유

[ 잠실 ]

For time of

60 Double under
30 Handstand push up
60 Double under
30 Box jump step down ( 30/24 )
60 Double under
30/24 Row ( Cal )
60 Double under

TIME CAP : 12min

A : Mat Assist, ( 24/20 )
B : Push up, 높이 자유
C : Single under

[ 아차산 ]

AMRAP : 14 MIN

30/24 Row
15 Toes to bar
15 Power Snatch ( 95/65 )
7 Bar Muscle up

A : 무게 자유, 15 T2B
B : Knee raise
C : 상담

[ 수원 ]

AMRAP : 14 MIN

10 Toes to bar
12 Dumbbell Snatch ( 50/35 )
14 Overhead Lunge

A : 무게 자유
B : Knee raise
C : 상담

63

Thursday 250814

[ 아차산 ]

For time of :

21 - 15 - 9

Thruster ( 95/65 )
Toes to bar
Burpee
Sit up

B : 무게 자유, Knee raise
C : 상담

TIME CAP : 15 MIN

[ 압구정 ]

As many rounds as possible in 18 minutes :

10 Burpee
15 Sit up
10 Toes to bar
15 Back Extension

Scale : Knee raise

Compare to 240826

[ 잠실 ]

"Tom"

AMRAP : 25 MIN

7 Muscle up
11 Thruster ( 155/105 )
14 Toes to bar

A : 14 Burpee, ( 115/75 )이상
B : 무게 자유, Knee raise
C : 상담

[ 수원 ]

“Morrison”

For time of :

50 - 40 - 30 - 20 - 10

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

*Step down from the box.

TIME CAP : 35 MIN

A : 무게 자유
B : Step up
C : 상담

62

Wednesday 250813

[ 수원 ]

5 Rounds for time of :

40 Double under
20 Front Squat ( 95/65 )
20 Back Extension

A : 무게 자유
B : x2 Single under
C : 상담

[ 압구정 ]

AMRAP : 5 MIN

25 Double under
5 Front Squat ( 135/95 )

Rest 5 minutes

AMRAP : 5 MIN

25 Double under
5 Hang Squat Clean ( 115/75 )

Rest 5 minutes

AMRAP : 5 MIN

25 Double under
5 Squat Clean ( 95/65 )

A : ( 115/75 ), ( 95/65 ), ( 75/55 )
B : 50 Single, 무게 자유
C : 상담

Compare to 241128

[ 잠실 ]

"Regionals 13.4"

Team of 2

For time of :

100 Wall Ball Shot ( 20/14 )
100 Chest to bar
100 One leg Squat, alternating
100 DB Snatch ( 70/50 )

A : ( 14/10 ), Pull up, Box Pistol, ( 50/35 )
B : 공 무게 자유, Band Pull up, Jumping Lunge
C : 상담

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

12/10 Row
10 DB Hang Snatch ( 50x2/35x2 )
Max rep Box Jump over, step down ( 24/20 )

Rest 3 MIN

B : 무게 자유, 높이 자유
C : 상담

@painstorms

61

Tuesday 250812

[ 잠실 ]

1.

Split Jerk

1 - 1 - 1 - 1 - 1

2.

For time of :

40 Sit up
10 Shoulder Press ( 95/65 )
30 Sit up
20 Push Press
20 Sit up
30 push Jerk

B : 무게 자유
C : 상담

[ 압구정 ]

"Gallant"

For time of :

1600 Run
21 Burpee Bar Muscle up

800 Run
15 Burpee Bar Muscle up

400 Run
9 Burpee Bar Muscle up

TIME CAP : 35 MIN

A : 30 - 20 - 10 Burpee Chest to bar
B : 30 - 20 - 10 Burpee Pull up
C : 상담

[ 아차산 ]

For time of :

90 Double under
30 Burpee
30 Pull up

60 Double under
20 Burpee
20 Chest to bar

30 Double under
10 Burpee
10 Bar Muscle up

A : All Pull up
B : 30/20/10 DU, 120/90/60 SU, Band Assist
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

AMRAP : 12 MIN

8 Pull up
10 Push up
12 V up

Scale : Assist Pull up, Knee touch

@painstorms

60

Monday 250811

[ 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 240603

[ 잠실 ]

For time of :

21 - 15 - 9
Back Squat ( 115/75 )
Box Jump ( 24/20 )

Rest 4 min

15 - 10 - 5
Front Squat
Burpee

Rest 4 min

9 - 6 - 3
Overhead Squat
Burpee Box Jump

A : ( 95/65 )
B : 무게 자유, 높이 자유
C : 상담

[ 아차산 ]

AMRAP : 18 MIN

1 Clean and Jerk ( 155/105 )
10 Push up
15 Squat

2 Clean and Jerk
10 Push up
15 Squat

3 Clean and Jerk
10 Push up
15 Squat

...

A : ( 95/65 ) 이상
B : 무게 자유
C : 상담

[ 수원 ]

Team of 2

For time of :

1000 Row
50 Clean ( 135/95 )

1000 Row
50 Shoulder to overhead

1000 Row
50 Clean and Jerk

Time Cap : 25 MIN

Scale : 무게 자유

59

Saturday 250809

[ 아차산 ]

EMOM x 20

1 : 15/12 Row
2 : 15 Toes to bar
3 : 15 Box Jump over ( 24/20 )
4 : 50ft Handstand Walk
5 : Rest

A : 12 Toes to bar, 25 HSW
B : 12/10 Row, Knee raise, 높이 자유, 50ft Burpee Broad Jump
C : 상담

[ 압구정 ]

"Maxton 2/3"

13 Rounds for time of :

6 Strict Pull up
18 Box Step up ( 24/20 )
14 Burpee

A : Kipping
B : Band Assist
C : 상담

Compare to 240615

[ 잠실 ]

10 Rounds for time of :

1 Round Cindy
1 Clean and Jerk ( 225/155 )

A : ( 185/125 ) 이상
B : ( 135/95 ) 이상
C : Band Assist, ( 95/65 ) 이상
D : 무게 자유, Jumping Pull up, 3-6-9 Rep

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

58

Friday 250808

[ 수원 ]

For time of :

400 Run
30 Toes to bar
400 Run
60 Thruster ( 95/65 )
400 Run
30 Toes to bar
400 Run

A : 무게 자유
B : Knee raise
C : 상담

[ 압구정 ]

Team of 3

As many rounds as possible in 18 minutes :

10 - 20 - 30 - 40 - 50 - - -

Power Clean
Front Squat
Shoulder to Overhead ( 135/85 )

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 아차산 ]

AMRAP : 15 MIN

5 Front Squat ( 155/105 )
10 Pull up
20 Walking Lunge

B : 무게 자유, Band Assist
C : 상담

[ 잠실 ]

3 Rounds for time of :

30 Shuttle Run ( 7.5m )
10 Wall Walk

TIME CAP : 15 MIN

A : Half Wall Walk
B : Inchworm Push up
C : 상담

@painstorms

57

Thursday 250807

[ 잠실 ]

Team of 2

AMRAP : 16 MIN

A : 15 Wall Ball Shot ( 20/14 )
20 Double under
B : 250 Row

A : 무게 자유
B : Single under
C : 상담

[ 압구정 ]

10 Rounds for time of :

200 Run
10 Toes to bar
2 Pull over

TIME CAP : 25 MIN

A : No Pull over
B : 5 Toes to bar / 10 Knee raise
C : 상담

[ 아차산 ]

AMRAP : 7 MIN

7 Power Clean ( 95/65 )
10 Push up

Rest 3 MIN

AMRAP : 7 MIN

7 Push Press ( 95/65 )
10 Sit up

B : 무게 자유
C : 상담

[ 수원 ]

AMRAP : 15 MIN

20 Double under
10 Push up
5 Hang Power Snatch ( 135/95 )

A : ( 115/75 )
B : x2 Single under, 무게 자유
C : 상담

@painstorms