89

Friday 261002

[ 압구정 ]

Team of 2

For time of :

400 Run
40 Dumbbell Double Snatch ( 40/25 )
40 Burpee Broad Jump ( 1 Meter )

400 Run
40 Toes to bar
40 Devil Press

400 Run
40 Box Jump over ( 24/20 )
40 Dumbbell Walking Lunge

400 Run
200 Farmers Carry
80 Dumbbell Thruster

400 Run

A : 무게 자유
B : Knee raise
C : 상담

[ 잠실 ]

For time of :

21 - 15 - 9

Deadlift ( 185/125 )
V up
Handstand Push up

TIME CAP : 15 MIN

A : ( 135/95 ) 이상, Mat Assist
B : 무게자유, Knee touch, Shouder Press
C : 상담

[ 아차산 ]

10 Rounds for time of :

3 Chest to bar
10 Lateral Burpee Box Jump over, step down ( 24/20 )
3 Chest to bar

Rest 1 MIN

A : Pull up
B : Band Assist, 높이 자유
C : 상담

TIME CAP : 20 MIN

[ 수원 ]

“Running Macho Man”

AMRAP : 20 MIN

200 Run
3 Power Clean ( 135/95 )
3 Front Squat
3 Push Jerk

Scale : 무게 자유

88

Thursday 261001

[ 아차산 ]

AMRAP : 15 MIN

3 x ( 1 Wall Walk + 1 Wall facing HSPU )
6 Kettlebell Swing ( 24/16 )
9 Goblet Squat
12 Walking Lunge

A : 3 WW or HWW
B : 6 Inchworm Push up, 무게 자유
C : 상담

[ 압구정 ]

Team of 2

As many rounds as possible in 20 minutes :

24/20 Row ( Cal )
24 Deadlift ( 185/125 )
24 Wall Ball Shot ( 20/14 )
24 Handstand push up

A : ( 135/85 ), ( 14/8 ), Mat Assist
B : 무게 자유, Push up
C : 상담

[ 잠실 ]

“Jackie"

For time of :

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

TIME CAP : 11 MIN

A : 무게 자유, Band Assist
B : 상담

[ 수원 ]

For time of :

100 Double under
40 Sit up
40 Squat
40 Walking Lunge
80 Push up
40 Walking Lunge
40 Squat
40 Sit up
100 Double under

A : x2 Single under
B : 75 or 150, 30 reps, 60
C : 상담

87

Wednesday 260930

[ 수원 ]

For time of :

3 Rounds

21 Kettlebell Swing ( 24/16 )
21 Thruster ( 75/55 )

Rest 3 minutes

3 Rounds

21 Kettlebell Swing
21 Burpee over the barbell

A : 둘 중 하나 무게 자유
B : 둘 다 무게 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

3 Muscle up
8 Kettlebell Swing ( 24/16 )
8 Box Jump ( 30/24 )

A : 3 BMU, 5 C2B
B : 5 Pull up
C : 상담

Compare to 260112

[ 아차산 ]

5 Rounds for time of :

70 Double under
21 Sit up
14 Push up
7 Deadlift ( 225/165 )

A : ( 185/125 ) 이상
B : 30 DU, ( 135/95 ) 이상
C : 상담

TIME CAP : 18 MIN

[ 잠실 ]

AMRAP : 12 MIN

20 Crossover
2 - 4 - 6 - 8 - 10 • • •
Push up
Box Jump over step down ( 24/20 )

B : 높이 자유
C : Single under

@painstorms

86

Tuesday 260929

[ 잠실 ]

AMRAP : 20 MIN

5 Right arm Dumbbell Snatch ( 50/35 )
10 Right arm Dumbbell Overhead Lunge
5 Left arm Dumbbell Snatch
10 Left arm Dumbbell Overhead Lunge
15 Sit up
10 Burpee over the Dumbbell

Scale : 무게 자유

[ 압구정 ]

10 Rounds

1 Minutes of :

5 Power Clean ( 185/125 )
Max reps burpee over the barbell

Rest 1 Minutes

A : ( 155/105 )
B : 무게 자유
C : 상담

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

15/12 Row
12 Toes to bar
12 DB Snatch, alternating ( 50/35 )
Max reps Bar Muscle up

Rest 3 MIN

A : 무게 자유, T2B
B : Knee raise
C : 상담

[ 수원 ]

AMRAP : 15 MIN

3 Power Snatch ( 135/95 )
6 Chest to bar
12 Box Jump ( 24/20 )

A : ( 115/75 ), Pull up
B : 무게 자유, Band Assist, Step up
C : 상담

85

Monday 260928

[ 압구정 ]

As many rounds as possible in 16 minutes :

5/5 Dumbbell Hang Snatch ( 50/35 )
10 Goblet Squat
10 Knee to Elbow

A : 무게 자유
B : Knee raise
C : 상담

[ 잠실 ]

Team of 2

For time of :

5000/4500m Row

# 번 갈아가며 20번씩 당기기

Scale : 상담

[ 아차산 ]

AMRAP : 20 MIN

3 Front Squat ( 135/95 )
3 Power Clean
4 Box Jump over, step down ( 30/24 )
3 Power Clean
3 Front Squat
6 Burpee over the barbell

Rest 1 MIN

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

[ 수원 ]

Team of 2

E3OM x 7

1 : Bike
2 : Sled Push ( 152/103 )
3 : Ski
4 : Farmers Carry ( 24x2/16x2 )
5 : Sled Pull ( 103/78 )
6 : Sandbag Walking Lunge ( 20/10 )
7 : Row
Rest 1 MIN

Scale : 무게 자유

84

Saturday 260926

[ 아차산 ]

Team of 2

I go You Go

26 Rounds for time of :

3 Muscle up
6 Handstand Push up
9 DB Hang Snatch( 70/50 )

A : C2B or PU, ( 50/35 ), Mat Assist
B : Band Assist, 9 DB Push Press, 무게 자유
C : 상담

TIME CAP : 30 MIN

[ 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 C2B
B : 30 - 20 - 10 Burpee Pull up
C : 상담

Compare to 250812

[ 잠실 ]

Team of 2

AMRAP : 17 min

40 Burpee over the barbell
30 Snatch ( 95/65 )
30 Burpee over the barbell
30 Snatch ( 135/75 )
20 Burpee over the barbell
30 Snatch ( 165/105 )
10 Burpee over the barbell
Max reps Snatch (185/125 )

A : ( 95/65 ), ( 115/75 ), ( 135/85 ), ( 155/105 )
B : 무게 자유
C : 상담

[ 수원 ]

휴무입니다.
즐거운 추석 연휴 보내세요.

83

Friday 260925

[ 수원 ]

EMOM x 30

1 : 12 Toes to bar
2 : 12/10 Row ( Cal )
3 : 12 Burpee
4 : 12 Wall Ball Shot ( 20/14 )
5 : Rest

A : ( 10/8, 10, 10 ), ( 14/10 )
B : Knee raise, 8 reps, 무게 자유
C : 상담

[ 압구정 ] [ 잠실 ] [ 아차산 ]

휴무입니다.
즐거운 추석 되세요.

@painstorms

82

Thursday 260924

[ 잠실 ]

Team of 2

“Asia Park"

3 Rounds for time of :

66 Stair Jumps / Medicine Ball Static Hold
55 Decline Push up / Medicine Ball Static Hold
44 Partner Ball Shot ( 20/14 )
330m Run ( Together with Medicine Ball )

Scale : Step up, Incline Push up, 공 무게 자유

# 박스에서 모여서 야외 나가 수업하오니 늦지 마시길 바랍니다.

[ 압구정 ]

Team of 3

For time of :

150 Thruster ( 95/65 )
200 Toes to bar
150 Wall Ball Shot ( 20/14 )
100 Bar Muscle up

Start each minute with burpees
- Min 1 – 10 : 5 burpees
- Min 11 – 20 : 4 burpees
- Min 21 – 30 : 3 burpees

After 30 min : No burpees

A : 무게 자유, 150 Toes to bar
B : 4 - 3 - 2 Burpee, 150 Knee raise
C : 상담

[ 아차산 ]

Team of 2

AMRAP : 25 MIN

1000/900 Row
50 Pull up
50 Thruster ( 95/65 )

1000/900 Row
40 Chest to bar
40 Thruster ( 135/95 )

1000/900 Row
30 Bar Muscle up
Max reps Thruster ( 165/115 )

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

[ 수원 ]

“Hotshot 19”

6 Rounds for time of :

30 Squat
19 Power Clean ( 135/95 )
7 Strict Pull up
400 Run

Time Cap : 45 MIN

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

@painstorms

81

Wednesday 260923

[ 압구정 ]

4 Rounds

1 Minutes of Snatch ( 135/85 )
1 Minutes of Box Jump over ( 24/20 )
1 Minutes of Dumbbell Double Snatch ( 40/25 )
1 Minutes of Row ( Cal )

Rest 2 Minutes

A : ( 115/75 )
B : 무게, 높이 자유
C : 상담

[ 잠실 ]

For time of :

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

Muscle up

Each rounds begin with 20 Walking Lunge

TIME CAP : 18 MIN

A : Band Bar Muscle up or Chest to bar or Pull up
B : Band Assist Pull up
C : Jumping Pull up

[ 아차산 ]

5 Rounds for time of :

8 Power Snatch ( 95/65 )
16 Sit up
24 Box Jump over, step down ( 24/20 )

Rest 2 MIN

A : 무게 자유
B : 높이 자유
C : 상담

TIME CAP : 22 MIN

[ 수원 ]

7 Rounds for time of :

7 Deadlift ( 275/185 )
7 Strcit Handstand Push up

A : ( 225/155 ), 10 HSPU
B : 무게 자유, 10 Deadlift, 14 Push up
C : 상담

80

Tuesday 260922

[ 아차산 ]

5 Rounds for time of :

60 Double under
6 Wall Walk
10 Single Devil Press ( 50/35 )
3 Muscle up

A : HWW, 무게 자유, n MU or No MU
B : 30 DU, 10 Inchworm Push up
C : 상담

TIME CAP : 18 MIN

[ 압구정 ]

As many rounds as possible in 18 minutes :

8 Ring Dip
12 Kettlebell Swing ( 24/16 )
12 V up
20 Hop Jump

A : Bar Dip
B : Push up
C : 상담

[ 잠실 ]

1.

Hang Power clean

3 - 3 - 3 - 3 - 3

2.

5 Rounds for time of :

10 Hang Power Clean ( 135/95 )
10 Burpee

TIME CAP : 5 MIN

A : ( 115/75 )
B : ( 75/45 )이상
C : 상담

[ 수원 ]

AMRAP : 20 MIN

30 Double under
20 Sit up
1 Bar Muscle up

30 Double under
20 Sit up
2 Bar Muslce up

30 Double under
20 Sit up
3 Bar Muscle up
•
•
•

A : x2 Toes to bar
B : x2 Single under, x2 Knee raise
C : 상담

79

Monday 260921

[ 수원 ]

Team of 2

AMRAP : 20 MIN

40/32 Row ( Cal )
30 Box Jump Over ( 24/20 )
20 Devil Press ( 50/35 )

A : 무게 자유
B : Step over
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

10 Dumbbell Walking Lunge ( 50/35 )
8 Burpee over the Dumbbell
10 Dumbbell Walking Lunge
8 Chest to bar

A : 무게 자유
B : Pull up
C : 상담

[ 잠실 ]

AMRAP : 17 MIN

5 Knee to elbow
10 Medicine Ball Clean ( 20/14 )
20 Sit up
40 Double under

A : Toes to bar, 무게 자유
B : Knee raise, 60 Single under
C : 상담

[ 아차산 ]

AMRAP : 16 MIN

6 Power Clean ( 115/85 )
9 Front Squat
12 Toes to bar
18 Reverse Lunge

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

@painstorms

78

Saturday 260919

[ 잠실 ]

휴관

[ 압구정 ]

"Barbara B"

5 Rounds for time of :

40 Double under
30 Sit up
20 Medicine Ball Clean ( 20/14 )
10 Handstand push up

Rest 2 minutes

TIME CAP : 25 MIN

A : 무게 자유, Mat Assist
B : 80 Single, 10 Push up
C : 상담

Compare to 230520

[ 아차산 ]

Team of 2

AMRAP : 20 MIN

40/36 Row
20 Bar Muscle up
20 Clean and Jerk ( 135/95 )

A : 30 T2B, ( 95/65 ) 이상
B : 40 Knee raise, 무게 자유
C : 상담

[ 수원 ]

Team Hyrox

400 Run
1000 Ski

400 Run
50 Sled Push

400 Run
50 Sled Pull

400 Run
80 Burpee Broad Jump

400 Run
1000 Row

400 Run
200 Farmers Carry ( 24/16 )

400 Run
100 Sandbag Walking Lunge

400 Run
100 Wall Ball Shot ( 14/10 )

Scale : 상담

@painstorms

77

Friday 260918

[ 압구정 ]

4 Rounds for time of :

400 Run
25 Dumbbell Push Jerk ( 50/35 )
15 Burpee
5 Pull over

TIME CAP : 30 MIN

A : 무게 자유, n Pull over
B : No Pull over
C : 상담

[ 잠실 ]

AMRAP : 10 MIN

20 Double under
10 Push up
10 Deadlift ( 95/65 )

B : 무게 자유
C : 30 Single under

[ 아차산 ]

AMRAP : 16 MIN

1 - 2 - 3 - 4 ...
Power Snatch ( 135/95 )
4 Wall Walk
12 Box Jump, step down ( 24/20 )

A : ( 95/65 ) 이상, Half Wall Walk
B : 무게 자유, x2 Inchworm Push up, 높이 자유
C : 상담

[ 수원 ]

AMRAP : 15 MIN

10 Deadlift ( 135/95 )
10 Hand Raise Push up
10 Pull up

A : 무게 자유
B : Band Assist
C : 상담

76

Thursday 260917

[ 아차산 ]

10 Rounds for time of :

3 Chest to bar
4 V up
5 KB over the Burpee
6 Kettlebell Swing ( 24/16 )
7 Goblet Squat

Rest 1 MIN

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

TIME CAP : 20 MIN

[ 압구정 ]

As many rounds as possible in 16 minutes :

2 Hang Power Clean ( 205/135 )
4 Bar Muscle up
8 One Leg Squat, Alternating

A : 6 Chest to bar
B : 6 Pull up, 12 Jumping Lunge
C : 상담

[ 잠실 ]

Team of 2

For time of :

150 Wall Ball Shot ( 20/14 )
75 Burpee over the barbell
100 Thruster ( 95/65 )
50 Muscle up

TIME CAP : 25 MIN

A : 공 무게 자유, ( 75/45 ), Chest to bar or Pull up
B : 바벨 무게 자유, Band Assist
C : 상담

[ 수원 ]

Team of 2

For time of :

120/96 - 80/64 - 40/32 - 80/64 - 120/96
Row ( Cal )

*Complete 30 Synchro Sit up after every set.

A : 20 Synchro Sit up
B : 100/80 - 60/48 - 20/16 - 60/48 - 100/80
C : 상담

75

Wednesday 260916

[ 수원 ]

For time of :

10 Shuttle Run ( 50ft )
15 Clean and Jerk ( 135/95 )
10 Shuttle Run
12 Clean and Jerk
10 Shuttle Run
9 Clean and Jerk
10 Shuttle Run
9 Clean and Jerk

Time Cap : 15 MIN

A : ( 115/75 )
B : 7 Shuttle Run, 무게 자유
C : 상담

[ 압구정 ]

Team of 2

For time of :

1 : 5000/4000 Row
2 : Side Plank Hold

TIME CAP : 25 MIN

Scale : 상담

[ 아차산 ]

AMRAP : 15 MIN

7 DB Thruster ( 50x2/35x2 )
8 DB Renegade Row
35 Double under

A : 무게 자유
B : 20 DU
C : 상담

[ 잠실 ]

1.

Hang Squat Clean

1 - 1 - 1 - 1 - 1

2.

EMOM x 12

1 : 20 Sec Hollow Hold
2 : 30 Sec Arch Hold
3 : 40 Sec Plank

Scale : 상담

@painstorms