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

105

Friday 251003

[ 잠실 ]

휴관

[ 압구정 ]

"Riley 2"

For time of :

2000 Run

10 Rounds

5 Deadlift ( 225/145 )
10 Burpee

2000 Run

TIME CAP : 35 MIN

A : ( 185/125 )
B : 무게 자유
C : 상담

[ 아차산 ]

Team of 2

AMRAP : 20 MIN

1000/800 Row
30 Wall Walk
60 Deadlift ( 225/155 )
100 Wall Ball Shot ( 20/14 )

A : Half Wall Walk, ( 135/95 ) 이상
B : 60 Burpee, 무게 자유
C : 상담

[ 수원 ]

Team of 3

For time of :

100 Deadlift ( 185/125 )
100 Hang Power Clean ( 155/105 )
100 Front Squat ( 135/95 )
100 Shoulder to Overhead ( 115/75 )
100 Thruster ( 95/65 )

Time Cap : 25 MIN

A : ( 155/105 ) ~ ( 75/55 )
B : 무게 자유
C : 상담

@painstorms

104

Thursday 251002

[ 압구정 ]

As many rounds as possible in 18 minutes :

1 Rounds Cindy
1 Clean ( 225/145 )

A : ( 185/125 )
B : 무게 자유
C : 상담

[ 잠실 ]

7 Rounds for time of :

15 Push up
20 Sit up
40 Double under

TIME CAP : 18 MIN

B : Single under
C : 상담

[ 아차산 ]

AMRAP : 15 MIN

10 Kettlebell Swing ( 24/16 )
10 Handstand Push up
40 Double under

A : Mat Assist
B : 무게 자유, Inchworm Push up, 10 DU
C : 상담

[ 수원 ]

AMRAP : 12 MIN

30 Sit up
10 Left arm Overhead Walking Lunge ( 50/35 )
10 Right arm Overhead Walking Lunge

Scale : 무게 자유

103

Wednesday 251001

[ 아차산 ]

For time of :

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

Box Jump over ( 24/20 )
Sit up
Burpee
Squat

Each rounds begin with 5 bar Muscle up

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

TIME CAP : 20 MIN

[ 압구정 ]

As many rounds as possible in 30 minutes :

200 Run
20 Walking Lunge
20 Sit up

Scale : 상담

[ 잠실 ]

1.

Snatch Balance

1 - 1 - 1 - 1 - 1

2.

AMRAP : 4 MIN

Turkish Get up ( 24/16 )

Scale : 무게 자유

[ 수원 ]

For time of :

800 Run
30 Pull up
400 Run
20 Chest to bar
200 Run
10 Bar Muscle up

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

102

Tuesday 250930

[ 수원 ]

AMRAP : 16 MIN

8 Hang Squat Clean ( 135/95 )
16 Back Extension
32 Double under

A : 무게 자유
B : x2 Single under
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Strict Pull up
10 Dumbbell Snatch ( 50/35 )
15 Squat

A : Kipping
B : Band Assist
C : 상담

Compare to 240729

[ 잠실 ]

Team of 2

For time of :

100/80 Row ( cal )
80 Hang Power Clean ( 135/105 )
60 Shoulder to overhead
40 Thruster
20 Muscle up

A : ( 95/65 ) 이상, 20 Burpee over the barbell
B : 무게 자유
C : 상담

[ 아차산 ]

5 Rounds

AMRAP : 2 MIN

15/12 Row
Max rounds Macho Man

Rest 2 MIN

*Macho Man
3 Power Clean ( 155/105 )
3 Front Squat
3 Push Jerk

A : ( 95/65 ) 이상
B : 12/10 Row, 무게 자유
C : 상담

@painstorms

101

Monday 250929

[ 잠실 ]

EMOM x 20

5 Toes to bar
10 Squat
5 Burpee

A : Knee raise
B : 3 K/6 S/3 B
C : 상담

[ 압구정 ]

"Laura"

Team of 2

As many rounds as possible in 21 minutes :

30/24 Row ( Cal )
20 Burpee over the rower
10 Power Clean ( 155/105 )

A : ( 115/75 )
B : 무게 자유
C : 상담

Compare to 240920

[ 아차산 ]

AMRAP : 18 MIN

1 Devil Press ( 50x2/35x2 )
10 Toes to bar
20 Back Lunge

2 Devil Press
10 Toes to bar
20 Back Lunge

3 Devil Press
10 Toes to bar
20 Back Lunge

…

B : 무게 자유, Knee raise
C : 상담

[ 수원 ]

1.

Deadlift

1 - 1 - 1 - 1 - 1

2.

For time of :

100 Toes to bar

Time Cap : 10 MIN

Scale : Knee raise

@painstorms

100

Saturday 250927

[ 압구정 ]

"Jenny"

As many rounds as possible in 20 minutes :

20 Overhead Squat ( 45/35 )
20 Back Squat
400 Run

Scale : 상담

Compare to 240713

[ 잠실 ]

For time of :

200 Run ( m )
10 Snatch ( 135/95 )
200 Run
8 Snatch
.
.
200 Run
4 Snatch
200 Run
2 Snatch

A : ( 115/75 )
B : ( 75/55 )이상
C : 무게 자유

[ 아차산 ]

5 Rounds for total reps :

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

B : 무게 자유
C : 상담

[ 수원 ]

수원점은 두 번째, 네 번째 토요일은 휴무입니다.
감사합니다.