63

Monday 250428

[ 수원 ]

AMRAP : 20 MIN

40 Double under
20 Sit up
10 Toes to bar

A : Knee raise
B : 1/2 DU or x2 Single
C : 상담

[ 압구정 ]

"Cindy, Strict!"

As many rounds as possible in 20 minutes :

5 Strict Pull up
10 Honest Push up
15 Squat

A : Kipping, Hand raise
B : Band Assist
C : 상담

Compare to 230905

[ 잠실 ]

I go you go

Team of 2

AMRAP : 20 MIN

1 Muscle up
10 Push up
15 Squat

2 Muscle up
10 Push up
15 Squat

3 Muscle up
.
.
.

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

[ 아차산 ]

AMRAP : 14 MIN

4 Deadlift ( 185/125 )
12 Burpee over the barbell
20 Toes to bar

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

@painstorms

62

Saturday 250426

[ 압구정 ]

7 Rounds for time of :

21 Shoulder Press ( 75/55 )
21 Sit up

TIME CAP : 20 MIN

Scale : 무게 자유

Compare to 230727

[ 잠실 ]

AMRAP : 15 MIN

200 Run
5 Thruster ( 155/105 )

# 쓰러스터 한방 실패시 패널티 5 버피

A : ( 135/95 )
B : ( 115/75 )
C : ( 95/65 )
D : 무게 자유

[ 아차산 ]

AMRAP : 18 MIN

400 Run
15 Handstand Push up
5 Snatch ( 115/85 )

A : Mat Assist, ( 75/55 ) 이상
B : Push up, 무게 자유
C : 상담

[ 수원 ]

수원점은 두 번째, 네 번째 토요일은 휴무입니다.
감사합니다.

61

Friday 250425

[ 잠실 ]

Team of 2

AMRAP : 14 MIN

2 Deadlift ( 225/155 )
4 Toes to bar
4 Box Jump ( 30/24 )
4 Deadlift
8 Toes to bar
8 Box Jump
6 Deadlift
12 Toes to bar
12 Box Jump
.
.
.

A : ( 155/105 ) 이상, ( 24/20 )
B : ( 95/65 ) 이상, Knee raise, 높이 자유
C : 무게 자유

[ 아차산 ]

For time of :

25 Pull up
10 Muscle up
50 Burpee
10 Muscle up
25 Pull up

A : x2 Toes to bar
B : Band Assist, x2 Knee raise
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

For time of :

800 Run
25 Push Press ( 115/75 )

400 Run
20 Push Press

200 Run
15 Push Press

Scale : 무게 자유

[ 압구정 ]

Team of 2

As many reps as possible in 16 minutes :

100 Wall Ball Shot ( 20/14 )
80 Toes to bar
60 Burpee over the barbell
40 Clean ( 165/115 )

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

@painstorms

60

Thursday 250424

[ 아차산 ]

AMRAP : 12 MIN

10 Push Press ( 95/65 )
30 Walking Lunge

B : 무게 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

5 LH Push Jerk ( 50/35 )
5 RH Push Jerk
10 Push up
15/12 Row ( Cal )

Scale : 무게 자유

Compare to 231110

[ 잠실 ]

For time of :

1000 Run
30 Handstand Push up
1000 Row

A : Mat Assist
B : Push up
C : 600 Run/Row, 20 Push up

[ 수원 ]

Team of 2

For time of :

100 Box Jump ( 24/20 )
80 Row ( Cal )
60 Deadlift ( 225/155 )
80 Row
100 Box Jump

A : ( 185/125 )
B : Step up, ( 135/95 ) 이상
C : 상담

59

Wednesday 250423

[ 수원 ]

AMRAP : 15 MIN

12 Front Lunge ( 24/16 )
18 Kettlebell Swing
24 Sit up

Scale : 무게 자유

[ 압구정 ]

4 Rounds for time of :

400 Run
30 Sit up
15 Deadlift ( 185/125 )

A : ( 135/95 )
B : 무게 자유
C : 상담

[ 아차산 ]

4 Rounds

AMRAP : 2 MIN

15 Burpee Box Jump over ( 24/20 )
Max Power Clean ( 135/95 )

Rest 2 MIN

A : ( 95/65 )
B : 무게 자유, 높이 자유
C : 상담

[ 잠실 ]

1.

Push Jerk

1 - 1 - 1 - 1 - 1

2.

5 Rounds for time of :

12 Push Jerk ( 135/95 )
12 Back Squat

TIME CAP : 10 MIN

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

@painstorms

58

Tuesday 250422

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Burpee Pull up
5 Snatch ( 135/95 )

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 잠실 ]

For time of :

40 Pull up
40 Burpee
20 Power Snatch ( 115/75 )

Rest 3 Min

30 Pull up
30 Burpee
15 Power Snatch

Rest 2 Min

20 Pull up
20 Burpee
10 Power Snatch

TIME CAP : 30 MIN

A : 무게 자유
B : Band Pull up
C : 상담

[ 아차산 ]

5 Rounds for time of :

15 Kettlebell Swing ( 24/16 )
15 Push up
15/12 Row

B : 무게 자유
C : 상담

TIME CAP : 14 MIN

[ 수원 ]

For time of :

40 Pull up
40 Burpee
20 Power Snatch ( 115/75 )

Rest 3 minutes

30 Pull up
30 Burpee
15 Power Snatch

Rest 2 minutes

20 Pull up
20 Burpee
10 Power Snatch

Time Cap : 25 MIN

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

57

Monday 250421

[ 잠실 ]

AMRAP : 14 MIN

10 Medicine Ball Clean ( 20/14 )
15 Sit up
10 Double under

10 Medicine Ball Clean
15 Sit up
20 Double under

10 Medicine Ball Clean ( 20/14 )
15 Sit up
30 Double under
.
.
.

A : 무게 자유
B : x2 Single under
C : 상담

[ 아차산 ]

AMRAP : 14 MIN

7 Shuttle Run (50ft)
14 Front Squat ( 95/65 )
21 Sit up

B : 무게 자유
C : 상담

[ 수원 ]

1.

Back Squat

3 - 3 - 3 - 3 - 3

2.

AMRAP : 10 MIN

10 V up
15 Squat

Scale : Knee Touch

[ 압구정 ]

"Loredo"

6 Rounds for time of :

24 Squat
24 Push up
24 Walking Lunge
48 Double under

TIME CAP : 21 MIN

A : 24 Double
B : 96 Single
C : 상담

Compare to 231205

@painstorms

56

Saturday 250419

[ 아차산 ]

AMRAP : 12 MIN

30 Double under
5 DB Snatch,R (50/35)
5 One Arm Devil Press, R
5 DB Snatch, L
5 One Arm Devil Press, L

B : 무게 자유
C : x2 Single under

[ 압구정 ]

Team of 2

2 Rounds for time of :

2000/1600 Row
100 Toes to bar

Scale : Knee raise

Compare to 241221

[ 잠실 ]

Team of 2

For time of :

1000 Row
10 DB Burpee Box Step up ( 50x2/35x2, 24/20 )
900 Row
9 DB Burpee Box Step up
800 Row
8 DB Burpee Box Step up
.
.
100 Row
1 DB Burpee Box Step up

A : 무게 자유
B : 높이 자유
C : 상담

[ 수원 ]

AMRAP : 15 MIN

250 Row
10 Bench Press ( 135/85 )

A : 무게 자유
B : 15 Push up
C : 상담

55

Friday 250418

[ 수원 ]

For time of :

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

Hang Squat Clean ( 115/75 )

Perform 25 Double under after each set.

A : ( 95/65 )
B : 무게 자유, X2 Single
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

6 Burpee over the Dumbbell
8 One Leg Squat, Alternating
10 Box Step up ( 50/35 )
12 Sit up

A : Box Assist
B : 12 Jumping Lunge
C : 상담

[ 잠실 ]

For time of :

10 Burpee Box Jump ( 24/20 )
5 Squat Clean ( 225/155 )

10 Burpee Box Jump
4 Squat Clean

10 Burpee Box Jump
3 Squat Clean

10 Burpee Box Jump
2 Squat Clean

10 Burpee Box Jump
1 Squat Clean

TIME CAP : 12 MIN

A : ( 185/125 ) 이상
B : ( 135/95 ) 이상
C : ( 95/65 ) 이상
D : 무게 자유, 높이 자유

@painstorms

54

Thursday 250417

[ 압구정 ]

For time of :

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

Clean ( 185/125 )

Each rounds begin with 10 Chest to bar

TIME CAP : 20 MIN

A : 무게 자유
B : Pull up
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

20 Walking Lunge
5 Devil Press ( 50/35 )
4 Toes to bar
3 Chest to bar
2 Bar Muscle up

# Rx'd 4 - 3 - 2 한방! 못하면 A

A : 무게 자유
B : 10 Toes to bar
C : 10 Knee raise

[ 수원 ]

AMRAP : 12 MIN

3 Bar Muscle up
6 Right arm Kettlebell Snatch ( 24/16 )
6 Left arm Kettlebell Snatch
15 Sit up

A : 6 T2B, 무게 자유
B : 6 Knee raise
C : 상담

53

Wednesday 250416

[ 잠실 ]

Team of 2

For time of :

150 Wall Ball Shot ( 20/14 )
150 Shuttle Run ( 5m )
150 Push up

TIME CAP : 20 MIN

B : 무게 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

[ 압구정 ]

"Kelly 1/2"

As many rounds as possible in 20 minutes :

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

A : 무게 자유
B : Step up
C : 상담

Compare to 240611

@painstorms

52

Tuesday 250415

[ 수원 ]

AMRAP : 5 MIN

3 Power Snatch ( 115/75 )
9 Box Jump ( 24/20 )

Rest 1:30

AMRAP : 4 MIN

2 Power Snatch ( 135/95 )
6 Box Jump

Rest 1:30

AMRAP : 3 MIN

1 Power Snatch ( 155/105 )
3 Box Jump

A : ( 95/55 ), ( 115/75 ), ( 135/95 )
B : 무게자유, Step up
C : 상담

[ 압구정 ]

5 Rounds

2 Minutes of :

20 Power Snatch ( 75/55 )
Max reps Double under

Rest 2 Minutes

A : 무게 자유
B : 15 Reps
C : 상담

Compare to 200522

[ 잠실 ]

AMRAP : 18 MIN

40 Double under
20 Sit up
1 Snatch ( 155/105 )

40 Double under
20 Sit up
2 Snatch

40 Double under
20 Sit up
3 Snatch
.
.
.

A : ( 115/85 )이상
B : 무게 자유
C : x2 Single under

@painstorms

51

Monday 250414

[ 압구정 ]

As many rounds as possible in 17 minutes :

1 Bar Muscle up
10 Push up
15 Squat

2 Bar Muscle up
10 Push up
15 Squat

3
.
.

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

[ 잠실 ]

“Jackie"

For time of :

1000 Row
50 Thruster ( 45/35 )
30 Pull up

TIME CAP : 10 MIN

Scale : 무게 자유

[ 수원 ]

AMRAP : 12 MIN

5 Pull up
10 Knee to Elbow
15 Goblet Squat ( 24/16 )

A : 무게 자유
B : Band Assist, Knee raise
C : 상담

50

Saturday 250412

[ 잠실 ]

For time of :

10 - 8 - 6 - 4 - 2

Thruster ( 135/95 )
Clean and Jerk

TIME CAP : 10 MIN

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

"Mcghee"

As many rounds as possible in 24 minutes :

5 Deadlift ( 275/165 )
13 Push up
9 Box Jump ( 24/20 )

A : ( 225/145 )
B : Step up
C : 상담

Compare to 240608

@painstorms

49

Friday 250411

[ 수원 ]

Team of 2

For time of :

40 Snatch ( 135/95 )
80 Box Jump Over ( 24/20 )
160 Wall Ball Shot ( 20/14 )

A : 무게 자유
B : Step up over
C : 상담

[ 압구정 ]

For time of :

700 Run
15 Bar Muscle up

700 Run
12 Bar Muscle up

700 Run
9 Bar Muscle up

TIME CAP : 21 MIN

A : 21 Toes to bar
B : 21 Knee raise
C : 상담

[ 잠실 ]

"400's"

5 Rounds for time of :

400m Run
Rest 2 Minutes

Scale : 4R

@painstorms