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.


99

Friday 250926

[ 아차산 ]

10 Rounds for time of :

4 Hang Power Snatch ( 135/95 )
12 Box Jump, step down ( 24/20 )

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

TIME CAP : 15 MIN

[ 압구정 ]

As many rounds as possible in 20 minutes :

10 Bar Muscle up
20 Burpee
80 Double under

A : 5 BMU / 20 Toes to bar
B : 10 Toes to bar / 20 Knee raise
C : 상담

[ 잠실 ]

For time of :

5000/4000 Row

TIME CAP : 24 MIN

Scale : team

[ 수원 ]

"Andi"

For time of :

100 Hang Power Snatch ( 65/45 )
100 Push Press
100 Sumo Deadlift High Pull
100 Front Squat

TIME CAP : 20 MIN

A : 무게 자유
B : 75 Rep
C : 상담

98

Thursday 250925

[ 수원 ]

AMRAP : 10 MIN

5 Toes to bar
3 Power Clean ( 155/105 )
1 Wall Walk

A : 무게 자유
B : Knee raise, 2 Inch Worm
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

200 Run
5 Wall Walk
1 Clean Complex ( 185/125 )
- Squat Clean
- Hang Squat Clean
- Front Squat

A : 무게 자유
B : 10 Inchworm Push up
C : 상담

[ 잠실 ]

1.

Hang Squat Clean

1 - 1 - 1 - 1 - 1

2.

For time of :

21 - 15 - 9

Hang Squat Clean ( 135/105 )
Burpee over the barbell

TIME CAP : 7 MIN

A : ( 115/85 )
B : ( 75/55 )
C : 무게 자유

[ 아차산 ]

Team of 2

For time of :

1000/800 Row
30 Burpee Box Jump over ( 24/20 )
30 Pull up
30 Burpee Box Jump over
30 Chest to bar
30 Burpee Box Jump over
30 Bar Muscle up
1000/800 Row

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

TIME CAP : 22 MIN

@painstorms

97

Wednesday 250924

[ 잠실 ]

AMRAP : 12 MIN

10 Ring dip
15 Box Jump step down ( 24/20 )
20 Sit up

A : Bar dip
B : Band Assist
C : 높이 자유

[ 압구정 ]

Team of 2

As many rounds as possible in 20 minutes :

30/24 Row ( Cal )
30 Ground to Overhead ( 95/65 )

Scale : 무게 자유

[ 아차산 ]

5 Rounds for time of :

30 Sit up
75ft Kettlebell Front Walking Lunge ( 24x2/16x2 )
15 Handstand Push up

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

TIME CAP : 20 MIN

[ 수원 ]

Team of 2

For time of :

1000 Row
75 Thruster ( 95/65 )
1000 Row
150 Wall Ball Shot ( 30/20 )
1000 Row
75 Thruster

A : 둘 중 하나 무게 자유
B : 둘 다 무게 자유
C : 상담

@painstorms

96

Tuesday 250923

[ 압구정 ]

As many rounds as possible in 15 minutes :

1 Muscle up
8 Dumbbell Snatch ( 50/35 )
12 Box Jump ( 24/20 )

2 Muscle up
8 Dumbbell Snatch
12 Box Jump

3
.
.

A : BMU / x2 Toes to bar
B : Toes to bar / x2 Knee raise, Step up
C : 상담

Compare to 240105

[ 잠실 ]

Team of 2

AMRAP : 20 MIN

20 Thruster ( 95/65 )
20 Burpee over the barbell
20 Pull up
30 Thruster
30 Burpee over the barbell
30 Chest to bar
40 Thruster
40 Burpee over the barbell
40 Bar Muscle up
50 Thruster
Max cal Row

A : ( 75/55 ), All Pull up
B : 무게 자유, Band Pull up
C : 상담

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

15/12 Row
6 Clean and Jerk ( 135/95 )
Max rep Burpee over the barbell

Rest 3 MIN

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

[ 수원 ]

For time of :

1600 Run
Rest 3 minutes
800 Run
Rest 2 minutes
400 Run
Rest 1 minute
200 Run

95

Monday 250922

[ 아차산 ]

AMRAP : 15 MIN

3 - 6 - 9 - 12 …

Back Squat ( 135/95 )
Toes to bar

Each rounds begin with 40 Double under

A : ( 95/65 ) 이상
B : 무게 자유, Knee raise, 10 DU
C : 상담

[ 압구정 ]

1.

Front Squat

1 - 1 - 1 - 1 - 1

2.

7 Rounds for time of :

21 Overhead Lunge ( 45/35 )
12 Burpee

TIME CAP : 15 MIN

Scale : 무게 자유

Compare to 240415

[ 잠실 ]

For 6 rounds, complete 1 minute of:

45 double-unders
Max kettlebell swings ( 32/24 ) in the remaining time

Rest 1 minute between rounds. Score is total number of kettlebell swings.

A : 무게 자유
B : 20 Double under
C : 60 Single under

[ 수원 ]

AMRAP : 18 MIN

10 Burpee
15 Pull up
20 Walking Lunge

Scale : Assist Pull up

94

Saturday 250920

[ 수원 ]

AMRAP : 15 MIN

15 Kettlebell Swing ( 24/16 )
15 Sit up
15 Box Jump ( 24/20 )

A : 무게 자유
B : Step up
C : 상담

[ 압구정 ]

As many rounds as possible in 30 minutes :

400 Run 
10 Deadlift ( 315/215 ) 
400 Run 
50 Sit up

A : ( 225/145 )
B : 무게 자유
C : 상담

Compare to 180519

[ 잠실 ]

Team vs Team

3 Rounds

1 : 1000 Row
2 : Bench Press ( 155/85 )

Scale : 무게 자유

[ 아차산 ]

EMOM x 10

3 Power Snatch ( 135/95 )
6 Burpee over the barbell

A : ( 95/65 ) 이상
B : 무게 자유
C : 상담

@painstorms

93

Friday 250919

[ 잠실 ]

AMRAP : 12 MIN

5 Unbroken Hang Squat Clean ( 135/105 )
10 Toes to bar
20 Back Extension

A : ( 115/85 )
B : broken ( 75/55 ) 이상, Knee raise
C : 무게 자유

[ 압구정 ]

“The Ghost"

6 Rounds

1 Minutes of Row ( Cal )
1 Minutes of Burpee
1 Minutes of Double under
Rest 1 Minutes

Scale : Single under

Compare to 250221

[ 아차산 ]

3 Rounds for time of :

22 Squat
22 Burpee
22 Medicine Ball Clean ( 20/14 )
22 Box Step up ( 24/20 )
22 Toes to bar

B : 무게 자유, Knee raise
C : 상담

TIME CAP : 20 MIN

[ 수원 ]

Service Cup Workout 4

A. AMRAP : 10 MIN

5 Hang Clean and Jerk ( 115/80 )
10 Back Squat
15 Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

B. In 5 minutes to establish :

1 Rep max Clean

@painstorms

92

Thursday 250918

[ 압구정 ]

For time of :

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

Thruster ( 135/95 )

Each rounds begin with 200 Run

TIME CAP : 25 MIN

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 잠실 ]

1.

Sumo deadlift

2 - 2 - 2 - 2 - 2

2.

10 Rounds for time of :

3 Deadlift ( 225/155 )
25 Double under

TIME CAP : 10 MIN

A : ( 155/105 ) 이상
B : Single under, ( 95/65 ) 이상
C : 무게 자유

[ 아차산 ]

Team of 2

3 Rounds for time of :

1000/800 Row / Plank Hold
100 Push up / Hang Hold

Scale : 상담

TIME CAP : 20 MIN

[ 수원 ]

Team of 2

I go, you go

AMRAP : 20 MIN

15/12 Row ( Cal )
50-ft Farmers Carry ( 50/35 )

Scale : 무게 자유

91

Wednesday 250917

[ 아차산 ]

AMRAP : 18 MIN

1 Power Clean ( 155/105 )
1 Hang Power Clean
14 Sit up
14 Box Jump, step down ( 24/20 )

2 Power Clean
2 Hang Power Clean
14 Sit up
14 Box Jump, step down

3 Power Clean
3 Hang Power Clean
14 Sit up
14 Box Jump, step down

...

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

[ 압구정 ]

For time of :

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

Clean ( 185/125 )

Each rounds begin with 10 Toes to bar

TIME CAP : 20 MIN

A : ( 155/105 )
B : 5 T2B / 10 Knee raise
C : 상담

Compare to 231027

[ 잠실 ]

5 Rounds for time of :

10 DB Overhead Walking Lunge ( 50/35 )
10 Handstand Psuh up
10 DB Overhead Walking Lunge
30 Sit up

TIME CAP : 15 MIN

A : 무게 자유, Mat Assist
B : Push Press ( DB )
C : 상담

[ 수원 ]

Service Cup Workout 1

For time of :

21 - 15 - 9 - 9

Thruster ( 95/65 )
Burpee over the barbell

Time Cap : 15 MIN

A : ( 75/55 )
B : 무게 자유
C : 상담