107

Friday 260417

[ 잠실 ]

AMRAP : 15 MIN

10 Burpee over the barbell
20 Sit up
30 Deadlift hold ( 135/95, Sec )

A : ( 95/65 ) 이상
B : 무게 자유
C : 상담

[ 압구정 ]

Team of 2

As many rounds as possible in 24 minutes :

24/20 Row ( Cal )
24 Burpee over the rower
24 Toes to bar

Scale : Knee raise

[ 아차산 ]

AMRAP : 16 MIN

1 - 2 - 3 - 4 …
Power Snatch ( 135/95 )
10 Push up
10 Box Jump over ( 24/20 )

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

[ 수원 ]

10 Rounds for time of :

3 Snatch ( 115/75 )
6 Overhead Squat
9 Pull up

Time Cap : 20 MIN

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

@painstorms

106

Thursday 260416

[ 압구정 ]

4 Rounds

2 Minutes of :

15 Wall Ball Shot ( 20/14 )
10 Power Snatch ( 95/65 )
Max rep Double under

Rest 2 Minutes

A : ( 14/8 ), ( 75/55 )
B : Single under
C : 상담

[ 잠실 ]

Team of 2

AMRAP : 20 MIN

A : 600 Row
B : 400 Run
15 Push Jerk ( 185/135 )

A : ( 135/95 ) 이상
B : ( 75/45 ) 이상
C : 상담

[ 아차산 ]

5 Rounds

1 Minute of Row
1 Minute of Wall Ball Shot ( 20/14 )
1 Minute of Double under
Rest 1 MIN

B : 무게 자유
C : 상담

[ 수원 ]

AMRAP : 15 MIN

3 Wall Walk
15 Burpee
60 Double under

A : 6 Inch Worm
B : x2 Single
C : 상담

105

Wednesday 260415

[ 아차산 ]

AMRAP : 16 MIN

4/4 Weighted Seesaw Lunge ( 50/35 )
8 Burpee over the DB
12 Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

5/5 DB Hang Clean and Jerk ( 50/35 )
10 Box Jump over ( 24/20 )
1 Bar Muscle up

5/5 DB Hang Clean and Jerk
10 Box Jump over
2 Bar Muscle up

5/5
10
3
.
.

A : x2 Chest to bar
B : x2 Pull up
C : 상담

[ 잠실 ]

3 Rounds for time of :

100 Walking Lunge
50 Double under
25 Chest to bar

TIME CAP : 15 MIN

A : Pull up
B : Band Assist, x2 Single under
C : 상담

[ 수원 ]

1.

Front Squat

3 - 3 - 3 - 3 - 3

2.

AMRAP : 7 MIN

15 Push up
30 Squat

104

Tuesday 260414

[ 수원 ]

Team of 2

AMRAP : 20 MIN

30/24 Row ( Cal )
30 Toes to bar
30 Hang Power Clean ( 95/65 )

A : 무게 자유
B : Knee raise
C : 상담

[ 압구정 ]

4 Rounds for time of :

400 Run
15 Deadlift ( 185/125 )
15 Inchworm push up

A : ( 155/105 )
B : 무게 자유
C : 상담

[ 잠실 ]

1.

Bench Press

1 - 1 - 1 - 1 - 1

2.

Strict Push up Ladder

Rx'd는 10개부터 시작하며 최대 20분까지 진행

A : Strict Push up 1개부터 시작
B : Hand Release Push up
C : Hand Release Push up 1개부터 시작

[ 아차산 ]

For time, complet any how :

10 Rope Climb
60 Push up
90 Sit up
120 Squat

A : 30 Strcit Chin up
B : Band Assist
C : 상담

TIME CAP : 18 MIN

@painstorms

103

Monday 240413

[ 잠실 ]

AMRAP : 15 MIN

5 Power Snatch ( 95/65 )
10 Toes to bar
15 Wall Ball Shot ( 20/14 )

A : ( 75/45 )
B : 무게 자유, Knee raise
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

8 Toes to bar
8 Burpee Plate Jump
12 Overhead Walking Lunge ( 45/35 )

A : 무게 자유
B : 4 T2B / 8Knee raise
C : 상담

[ 아차산 ]

AMRAP : 16 MIN

8 Deadlift ( 185/125 )
12 Box Jump, step down ( 24/20 )
4 Muscle up
12 Box Jump, step down

A : ( 135/95 ) 이상, PU or C2B
B : 무게 자유, 높이 자유, Band Assist
C : 상담

[ 수원 ]

"Kelly 1/2"

AMRAP : 20 MIN

200 Run
15 Box Jump ( 24/20 )
15 Wall Ball Shot ( 20/14 )

*Step down from the box.

A : 무게 자유
B : Step up
C : 상담

@painstorms

102

Saturday 260411

[ 압구정 ]

Team of 2

5 Rounds for time of :

50/40 Row ( Cal )
30 W Up

Scale : 상담

Compare to 210812

[ 잠실 ]

For time of :

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

Squat Clean ( 155/105 )

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

Handstand push up

TIME CAP : 15 MIN

A : ( 115/75 )이상, Mat Assist
B : ( 75/45 )이상
C : 무게 자유, DB Push Press

[ 아차산 ]

For time of :

30 Hang Power Clean ( 135/95 )
30 Burpee over the barbell
30 Hang Squat Clean
30 Burpee over the barbell

A : ( 95/65 ) 이상
B : 무게 자유
C : 상담

TIME CAP : 12 MIN

[ 수원 ]

AMRAP : 20 MIN

15/12 Row ( Cal )
20 Push up
15 Front Squat ( 95/65 )
20 Pull up

A : 무게 자유
B : Assist Pull up
C : 상담

101

Friday 260410

[ 아차산 ]

AMRAP : 15 MIN

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

A : 무게 자유
B : Knee raise
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

1 - 5R : 5 Pull up
6 - 10R : 5 Chest to Bar
11R+ : 5 Bar Muscle up
10 Push up
15 Squat

A : 1~8R Pull up, 9R+ C2B
B : Pull up
C : 상담

Compare to 250730

[ 잠실 ]

3 Rounds for total reps in 17 minutes :

1 minute Strict Push up
1 minute Pull up
1 minute Sit up
1 minute Back Extension
1 minute Bike Erg ( cal )
1 minute Rest

B : Hand Release Push up, Band Assist
C : Jumping Pull up

[ 수원 ]

For 6 Rounds, complete 1 minute of :

45 Double under
Max Kettlebell Swing ( 32/24 )

Rest 1 minute

A : 무게 자유
B : Single under
C : 상담

100

Thursday 260409

[ 수원 ]

For time of :

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

Power Snatch ( 95/65 )

Each rounds begin with 10 Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

[ 압구정 ]

Low Five

As many reps as possible in 5 minutes :

30/21 Row ( Cal )
21 Snatch ( 95/65 )
Max Burpee over the barbell

Rest 5 minute

As many reps as possible in 5 minutes :

30/21 Row ( Cal )
15 Snatch ( 115/75 )
Max Burpee over the barbell

Rest 5 minute

As many reps as possible in 5 minutes :

30/21 Row ( Cal )
9 Snatch ( 135/85 )
Max Burpee over the barbell

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

Compare to 250103

[ 아차산 ]

E3MOM x 8

1 : Row
2 : Sled Push ( 152/102 ) ( 60ft )
3 : Bike
4 : Walking Lunge ( 20/10 ) ( 60ft )
5 : Sit up
6 : Shuttle Run ( 60ft )
7 : Assult Bike
8 : Double under

Rest 1 MIN

C : 상담

[ 잠실 ]

1.

Shoulder Press

5 - 5 - 5 - 5 - 5

2.

5 Rounds for time of :

10 Box Jump over step down ( 24/20 )
3 Toes to ring
2 Muscle up
1 Ring dip

TIME CAP : 8 MIN

A : 4 Toes to bar - 2 Bar Muscle up
B : 6 Toes to bar
C : 6 Knee raise, 높이 자유

@painstorms

99

Wednesday 260408

[ 잠실 ]

4 Rounds for time of :

30 Kettlebell Goblet Squat Hold ( 24/16, sec )
20 Double under
20 Kettlebell High Plank Drag
20 Double under
10 Kettlebell Snatch

A : 무게 자유
B : x2 Single under
C : Dumbbell

[ 압구정 ]

As many rounds as possible in 15 minutes :

3 Devil Press ( 50/35 )
8 DB Front rack Walking Lunge
8 Knee to elbow

A : 무게 자유
B : Knee raise
C : 상담

[ 아차산 ]

AMRAP : 16 MIN

1 - 2 - 3 - 4 ...
Bar Muscle up
8 DB Snatch, alternating ( 70/50 )
12 Burpee Box Jump over ( 24/20 )

A : PU or C2B, ( 50/35 )
B : Band Assist, 무게 자유, 높이 자유
C : 상담

[ 수원 ]

“Sakura”

Team of 2

For time of :

800 Run with medicine ball ( 20/14 )
100 Medicine Ball Clean
800 Run with MB
100 Push up
800 Run with MB
100 Wall Ball Shot

Time Cap : 30 MIN

A : ( 14/8 )
B : 75 Rep
C : 상담

@painstorms

98

Tuesday 260407

[ 압구정 ]

For time of :

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

Squat Clean ( 155/105 )

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

Handstand push up

TIME CAP : 18 MIN

A : Mat Assist
B : Push up
C : 상담

Compare to 250321

[ 잠실 ]

Team of 2

AMRAP : 25 MIN

25 Row ( Cal )
20 Wall Ball Shot ( 20/14 )
15 Sumo Deadlift High Pull ( 95/65 )
10 Synchronize Burpee over the barbell

Scale : 무게 자유

[ 아차산 ]

Team of 2

AMRAP : 20 MIN

1000/900 Row
90 Handstand Push up

1000/900 Row
60 Strict Handstand Push up

1000/900 Row
Max rep Handstand Walk ( 25ft )

A : All HSPU or Mat Assist
B : Push up, Bear Crawl ( 25/15 )
C : 상담

[ 수원 ]

1.

Hang Power Clean

1 - 1 - 1 - 1 - 1

2.

AMRAP : 10 MIN

10 Hang Power Clean ( 135/95 )
30 Jumping Lunge

A : ( 115/75 )
B : 무게 자유
C : 상담

97

Monday 260406

[ 아차산 ]

AMRAP : 7 MIN

6 Unbroken Power Clean ( 135/95 )
11 Sit up

Rest 2 MIN

AMRAP : 8 MIN

10 Front Squat
9 Sit up

B : ( 95/65 ) 이상
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

6 Strict Pull up
12 Box Jump ( 24/20 )
12 Kettlebell Swing ( 24/16 )

A : Kipping
B : 높이 자유
C : 상담

Compare to 250512

[ 잠실 ]

"19.3"

For time of :

60m Dumbbell Overhead Walking Lunge ( 50/35 )
50 DB Box Step up ( 24/20 )
50 Strict Handstand Push up
60m Handstand Walk

TIME CAP : 10 MIN

A : 무게 자유, HSPU
B : Mat Assist
C : Push up, No HSW

[ 수원 ]

EMOM x 30

1 : 12 KB Goblet Squat ( 24/16 )
2 : 12 Dumbbell Push Press ( 50/35 )
3 : 12 Burpee
4 : Max Cal Machine
5 : Rest

Scale : 무게 자유

96

Saturday 260404

[ 수원 ]

수원점은 휴무입니다.
4/11(토)에 대체 수업합니다.
감사합니다.

[ 압구정 ]

"Barraza 1.5"

As many rounds as possible in 27 minutes :

350 Run
12 Deadlift ( 225/145 )
9 Burpee Bar Muscle up

A : n Burpee BMU
B : 9 Burpee T2B
C : 9 Burpee Knee raise

[ 잠실 ]

“16.3”

AMRAP : 7 MIN

10 Power Snatch ( 75/55 )
3 Bar Muscle up

A : 무게 자유, 5 C2B or Pull up,
B : Band Assist
C : Jumping Pull up

[ 아차산 ]

AMRAP : 11 MIN

10 Hang Power Snatch ( 95/65 )
10 Box Jump, step down ( 24/20 )
10 Toes to bar
30 Double under

B : ( 75/55 ), 높이 자유, Knee raise
C : 상담

95

Friday 260403

[ 잠실 ]

AMRAP : 24 MIN

1 Deadlift ( 405/305 )
3 Deficit Handstand Push up ( 45x3 )
6 Burpee Broad Jump ( 1 = 2m/1.5m )
12 GHD Sit up
24 Toes to bar

A : ( 305/205 ), HSPU, Strict Sit up
B : ( 155/105 ), Mat Assist, Sit up, Knee raise
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

15 Sit up
15 Back Extension
15 Wall Ball Shot ( 20/14 )

Scale : 무게 자유

Compare to 250627

[ 아차산 ]

AMRAP : 20 MIN

9 Burpee
3 Bar Muscle up
1 Deadlift ( 315/225 )

A : 6 PU or C2B, ( 225/155 ) 이상
B : Band Assist, ( 135/95 ) 이상
C : 상담

[ 수원 ]

“G.I Joe”

For time of :

50 Burpee Bar Muscle up

or

“G.I Jane”

For time of :

100 Burpee Pull up

Time Cap : 20 MIN

Scale : 100 Burpee Box Pull up

@painstorms

94

Thursday 260402

[ 압구정 ]

"Laura 2"

Team of 2

As many rounds as possible in 21 minutes :

30/24 Row ( Cal )
20 Burpee over the barbell
10 Power Snatch ( 135/85 )

A : ( 115/75 )
B : 무게 자유
C : 상담

Compare to 250508

[ 잠실 ]

“EOD 133"

Team of 2

For time of :

65 Front Squat ( 135/95 )
65 Kettlebell Swing ( 32/24 )
16 Partner over Burpee ( Partner Plank )
400m Run ( Together )

65 Hang Power Clean
65 Single Arm Kettlebell Press ( 24/16 )
16 Partner over Burpee
400m Run

65 Chest to bar
65 Box Jump ( 30/24 )
16 Partner over Burpee
400m Run

65 Push up
65 Pendlay Barbell Row
16 Partner over Burpee

TIME CAP : 35 MIN

A : ( 95/65 ), ( 24/16 ), ( 16/8 ), Pull up, ( 24/20 )
B : 무게 자유, Band Assist, 높이 자유
C : 상담

[ 아차산 ]

AMRAP : 15 MIN

5 Shoulder Press ( 75/55 )
15 Sit up
50 Crossover

B : 무게 자유
C : 상담

[ 수원 ]

7 Rounds for time of :

21 Shoulder Press ( 75/55 )
21 Sit up

Time Cap : 20 MIN

Scale : 무게 자유

93

Wednesday 260401

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

10 Box Jump over ( 30/24 )
7 Power Clean ( 135/95 )
7 Front Squat
Max cal Row

Rest 3 MIN

A : ( 24/20 ), ( 95/65 ) 이상
B : 높이 자유, 무게 자유
C : 상담

[ 압구정 ]

4 Rounds for time of :

7 Muscle up
35 Squat
350 Run

TIME CAP : 24 MIN

A : n MU / 10 C2B
B : n C2B / 10 Pull up
C : 상담

[ 잠실 ]

1.

2 - 2 - 2 - 2 - 2

Overhead Squat

2.

For time of :

12 Overhead Squat ( 135/95 )
200m Run
9 Overhead Squat
200m Run
6 Overhead Squat
200m Run
3 Overhead Squat

A : ( 95/65 ) 이상
B : ( 55/35 ) 이상
C : 무게 자유

[ 수원 ]

Team of 2

For time of :

800 Run
1000/800 Row

800 Run
200 Walking Lunge

800 Run
100 Wall Ball Shot ( 20/14 )

Time Cap : 25 MIN

Scale : 무게 자유