101

Wednesday 250611

[ 압구정 ]

5 Rounds

2 Minutes of :

15 Lateral Burpee Box Jump Over ( 24/20 )
#Step down from the box.
Max reps Double under

Rest 2 Minutes

A : 12 LBBJO
B : 10 Step over
C : 상담

[ 잠실 ]

1.

Shoulder Press

3 - 3 - 3 - 3 - 3

2.

AMRAP : 10 MIN

15 Shoulder Press ( 75/55 )
15 Sit up

Scale : 무게 자유

[ 아차산 ]

3 Rounds for time of :

50 Walking Lunge
40 Squat
30 Box Step up ( 24/20 )
20 Burpee
10 Handstand Push up

A : Mat Assist
B : 높이 자유, Push up
C : 상담

TIME CAP : 20 MIN

[ 수원 ]

AMRAP : 20 MIN

15 Box Jump Over ( 24/20 )
10 Dumbbell Snatch ( 50/35 )
5 Handstand Push up

A : 무게 자유, Box HSPU
B : Step up over, 10 Push up
C : 상담

100

Tuesday 250610

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

15/12 Row
10 Push Jerk ( 155/105 )

Rest 3 MIN

A : ( 95/65 ) 이상
B : 무게 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

1 Round Cindy
1 Power Clean ( 135/95 )

1 Round Cindy
2 Power Clean

1 Round Cindy
3 Power Clean
.
.

A : ( 115/75 )
B : 무게 자유
C : 상담

Compare to 230602

[ 잠실 ]

AMRAP : 15 MIN

5 Front Squat ( 155/105 )
10 Strict Push up
15 Toes to bar

A : ( 115/75 ) 이상, Hand Release Push up
B : ( 75/55 ) 이상, Knee raise
C : 무게 자유

[ 수원 ]

For time of :

7 - 6 - 5 - 4 - 3 - 2 - 1
Bar Muscle up
20 Sit up
400 Run

Time Cap : 30 MIN

A : Band Bar Muscle up
B : x2 All Pull up
C : 상담

99

Monday 250609

[ 수원 ]

1.

Overhead Squat

3 - 3 - 3 - 3 - 3

2.

“Jeremy”

For time of :

21 - 15 - 9

Overhead Squat ( 95/65 )
Burpee over the barbell

Time Cap : 8 MIN

Scale : 무게 자유

[ 압구정 ]

As many rounds as possible in 15 minutes :

5/5 Dumbbell Snatch ( 50/35 )
10 Overhead Walking Lunge
5 Burpee over the Dumbbell

Scale : 무게 자유

[ 잠실 ]

For total rep :

Tabata Double under

Then, complete as many reps as possible in 4 minutes of :

8 Dumbbell Hang Snatch, alternating ( 50/35)
8 One Leg Squat, alternating

Then, Tabata Double under

# Tabata is 20 seconds of work and 10 seconds of rest for 8 sets.

A : 무게 자유, Box Pistol
B : Jumping Lunge
C : Single under

[ 아차산 ]

AMRAP : 15 MIN

1 Power Clean ( 135/95 )
1 Front Squat
10 Push up
15 Toes to bar

2 Power Clean
2 Front Squat
10 Push up
15 Toes to bar

3 Power Clean
3 Front Squat
10 Push up
15 Toes to bar

…

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

@painstorms

98

Saturday 250607

[ 잠실 ]

For time of :

27 - 21 - 15 - 9

Row
Thruster ( 95/65 )

B : 무게 자유
C : Row 21 - 15 - 9 - 3, Front Squat

[ 수원 ]

AMRAP : 12 MIN

5 Shoulder to Overhead ( 135/95 )
7 Toes to bar
9 Box Jump ( 24/20 )

A : 무게 자유
B : Knee raise, Step up
C : 상담

[ 아차산 ]

5 Rounds

AMRAP : 2 MIN

10 Deadlift ( 155/105 )
12 Wall Ball Shot ( 20/14 )
Max rep Lateral Burpee Box Jump over ( 24/20 )

Rest 2 MIN

A : ( 115/75 ) 이상, 무게 자유
B : 무게 자유, 높이 자유
C : 상담

[ 압구정 ]

For time of :

30 - 27 - 24 - 21 - 18 - 15 - 12 - 9 - 6 - 3

Wall Ball Shot ( 30/20 )

Each Round begin with 200 Run

A : ( 20/14 )
B : ( 14/8 )
C : 상담

Compare to 230617

97

Friday 250606

[ 압구정 ]

압구정은 휴무에요.

[ 잠실 ]

10:00 - 13:00
Open Gym

For time of:

21 Clean and Jerk ( 135/95 )
30 Pull up
14 Clean and Jerk
20 Chest to bar
7 Clean and Jerk
10 Burpee Muscle up

TIME CAP : 15 MIN

A: ( 115/75 ), Pull up - C2B - Burpee C2B
B: ( 75/55 ), All Pull up or All Band Assist Pull up
C: 무게 자유, All Jumping Pull

[ 아차산 ]

Team of 2

10 Rounds for time of :

300 Run ( with partner )
10 Bar Muscle up
20 Burpee
30 Thruster ( 95/65 )

A : Chest to bar or Pull up, ( 45/35 )
B : Band Assist, Goblet Squat
C : Jumping Pull up, Push up, Air Squat

TIME CAP : 60 MIN

[ 수원 ]

수원점은 휴무에요.

96

Thursday 250605

[ 아차산 ]

AMRAP : 15 MIN

500/400 Row
5 Single Devil Press, L ( 50/35 )
5 Single DB Push Press, L
5 Single Devil Press, R
5 Single DB Push Press, R

B : ( 35/25 )
C : 무게 자유

[ 압구정 ]

"CORA"

For time of :

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

Sit up
Box Jump ( 24/20 )
Toes to bar
Burpee

3 Handstand Push up ( after every round )

TIME CAP : 25 MIN

A : 2/3 T2B or Knee raise, Mat Assist
B : Step up, No HSPU
C : 상담

Compare to 240716

[ 잠실 ]

Team of 2

2 Rounds for time of :

1000 Row
100 Strict Push up
100 V up

TIME CAP : 22 MIN

A : Hand Release Push up
B : Knee touch
C : 상담 ( 양조절)

[ 수원 ]

Team of 2

For time of :

1000 Row
50 Dumbbell Thruster ( 50/35 )
1000 Row
100 Wall Ball Shot ( 30/20 )
1000 Row
50 Dumbbell Thruster

A : 둘 중 하나 무게 자유
B : 둘 다 무게 자유
C : 상담

95

Wednesday 250604

[ 수원 ]

“Pyramid Annie”

For time of :

50 - 40 - 30 - 20 - 10 - 20 - 30 - 40 - 50

Double under
Sit up

A : Half Double
B : x2 Single
C : Annie

[ 압구정 ]

For time of :

10 - 8 - 6 - 4 - 2

Thruster ( 135/85 )
Clean and Jerk

TIME CAP : 10 MIN

A : ( 115/75 )
B : 무게 자유
C : 상담

Compare to 230823

[ 잠실 ]

AMRAP : 15 MIN

1 Bar Muscle up
7 Kettlebell Swing ( 32/24 )
10 Medicine Ball Clean ( 20/14 )

2 Bar Muscle up
7 Kettlebell Swing
10 Medicin Ball Clean

3 Bar Muscle up
.
.

A : x2 Chest to bar or Pull up, 무게 자유
B : Band Assist Pull up
C : Jumping Pull up

[ 아차산 ]

AMRAP : 14 MIN

14 Goblet Back Junge ( 24/16 )
14 Box Jump ( 24/20 )
21 Sit up

A : ( 16/12 )
B : 무게 자유, 높이 자유
C : 상담

@painstorms

94

Tuesday 250603

[ 잠실 ]

잠실점은 휴관이에요.
감사합니다.

[ 수원 ]

"Murph"

For time of :

1600 Run

10 Rounds

10 Pull up
20 Push up
30 Squat

1600 Run

A : 1200 Run, 8, 16, 24
B : 800 Run, 6, 12, 18
C : 상담

[ 아차산 ]

Team of 2

AMRAP : 24 MIN

30/24 Row
30 Toes to bar
20 Synchronized Squat
20 Power Snatch ( 115/85 )

A : ( 75/55 ) 이상
B : Knee raise, 무게 자유
C : 상담

[ 압구정 ]

Team of 2

For time of :

1 : 5000 Row
2 : 400 Run

Compare to 240626

93

Monday 250602

[ 압구정 ]

As many rounds as possible in 18 minutes :

5 Deadlift ( 225/155 )
10 Toes to bar
15 Squat

A : ( 185/125 )
B : Knee raise
C : 상담

Compare to 240805

[ 잠실 ]

3 Rounds for time of :

40 Burpee
200 Double under

TIME CAP : 20 MIN

A : 100 Double under
B : 30 Burpee, Single under
C : 20 Burpee

[ 아차산 ]

AMRAP : 14 MIN

40 Crossover
10 DB Snatch, Alternating ( 70/50 )
10 Burpee over the DB

A : ( 50/35 )
B : 무게 자유
C : Single under

[ 수원 ]

For time of :

15 - 12 - 9

Deadlift ( 155/105 )
Hang Power Clean
Front Squat

A : ( 135/85 )
B : 21-15-9, 무게 자유
C : 상담

92

Saturday 250531

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

5 Burpee over the barbell
4 Deadlift ( 155/105 )
3 Power Clean
2 Front Squat
1 Push Jerk

Rest 3 MIN

A : ( 95/65 ) 이상
B : 무게 자유
C : 상담

[ 압구정 ]

"Blake"

4 Rounds for time of :

40 Overhead Lunge ( 45/25 )
30 Box Jump ( 24/20 )
20 Wall Ball Shot ( 20/14 )
10 Handstand push up

TIME CAP : 30 MIN

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

Compare to 240423

[ 잠실 ]

5 Rounds for time of :

200m Run
10 Power Snatch ( 95/65 )

A : ( 75/55 )
B : 무게 자유
C : Hang

[ 수원 ]

AMRAP : 15 MIN

10 Kettlebell Swing ( 24/16 )
10 Ring Dip
10 V up

A : 무게 자유, Bar Dip
B : Push up, Knee touch
C : 상담

91

Friday 250530

[ 수원 ]

AMRAP : 15 MIN

50 Double under
10 Squat Snatch ( 95/65 )

A : 무게 자유
B : x2 Single or 1/2 Double
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

15 Pull up
25 Sit up
35 Double under

A : Band Assist
B : 70 Single under
C : 상담

[ 잠실 ]

“15.3“

AMRAP : 14 MIN

7 Muscle up
50 Wall Ball Shot ( 20/14 )
100 Double under

A : 14 Chest to bar or 14 Pull up, 무게 자유
B : 14 Band Assist Pull up, 50 Double under
C : 상담

[ 아차산 ]

AMRAP : 18 MIN

1 Muscle up
10 Kettlebell Swing ( 24/16 )
20 Squat

2 Muscle up
10 Kettlebell Swing
20 Squat

3 Muscle up
10 Kettlebell Swing
20 Squat

A : x2 Chest to bar or Pull up
B : Band Assist, 무게 자유
C : 상담

@painstorms

90

Thursday 250529

[ 잠실 ]

1.

Bench Press

2 - 2 - 2 - 2 - 2

2.

For time of :

250m Row

[ 압구정 ]

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

Compare to 230926

[ 아차산 ]

Team of 2

AMRAP : 20 MIN

500/400 Row
50 Sit up
100ft Farmers Carry ( 24x2 / 16x2 )

B : 무게 자유
C : 상담

[ 수원 ]

Team of 2

For time of :

120 Sit up
120/80 Row ( Cal )

80 Toes to bar
80/60 Row

60 Toes to bar
60/40 Row

Scale : Knee raise

@painstorms

89

Wednesday 250528

[ 압구정 ]

As many rounds as possible in 15 minutes :

3 Bar Muscle up
6 Single Devil Press ( 50/35 )
12 Dumbbell Lunge

A : 6 Toes to bar
B : 6 Knee raise
C : 상담

[ 잠실 ]

Team of 3 ( I go You go You go )

AMRAP : 20 MIN

3 Power Clean ( 185/135 )
4 Front Squat
5 Burpee Over the Barbell

A : ( 135/95 )이상
B : 4 Clean 5 Front Squat ( 75/55 )이상
C : Hang ( 무게 자유 )

[ 수원 ]

5 Rounds for time of :

10 Box Jump ( 30/24 )
10 Front Squat ( 95/65 )
10 Burpee

A : ( 24/20 ), 무게 자유
B : Step up
C : 상담

[ 아차산 ]

For time of :

32 DB Snatch, Alternaing ( 50/35 )
24 Toes to bar
16 Burpee over the DB

24 DB Snatch, Alternaing
18 Toes to bar
12 Burpee over the DB

16 DB Snatch, Alternaing
12 Toes to bar
8 Burpee over the DB

A : 무게 자유
B : Knee raise
C : 상담

TIME CAP : 12 MIN

88

Tuesday 250527

[ 아차산 ]

5 Rounds for time of :

5 Power Clean ( 135/95 )
5 Hang Power Clean
5 Thurster
50 Double under

B : ( 95/65 ) 이상
C : 무게 자유, x2 Single under

TIME CAP : 15 MIN

[ 압구정 ]

For time of :

5K Run/Row

Compare to 180503

[ 잠실 ]

"Adrian"

7 Rounds for time of :

3 Forward Roll
5 Wall Clime
7 Toes to bar
9 Box Jump ( 30/24 )

TIME CAP : 18 MIN

A : Half Wall Walk, ( 24/20 )
B : Inch Worm Push up, Knee raise, 높이 자유
C : 상담

[ 수원 ]

AMRAP : 18 MIN

200 Run
12 Chest to bar
12 Clap Push up

A : Pull up, Strict Push up
B : Assist Pull up, Hand raise push up
C : 상담

87

Monday 250526

[ 수원 ]

1.

Clean and Jerk

1 - 1 - 1 - 1 - 1

2.

“Grace”

For time of :

30 Clean and Jerk ( 135/95 )

Time Cap : 7 MIN

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 압구정 ]

1.

Hang Power Clean

1 - 1 - 1 - 1 - 1

2.

10 Rounds for time of :

10 Burpee
15 Sit up

TIME CAP : 15 MIN

Compare to 220920

[ 잠실 ]

AMRAP : 12 MIN

20 Sit up
10 DB Overhead Walking Lunge, R Arm ( 70/50 )
10 DB Overhead Walking Lunge, L Arm

A : ( 50/35 )
B : 무게 자유
C : 상담

[ 아차산 ]

Team of 2

AMRAP : 18 MIN

500/400 Row
20 Push up
20 DB Box Step up ( 50x2/35x2 )
20 Push up

B : 무게 자유
C : 상담

@painstorms