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

86

Saturday 250524

[ 잠실 ]

AMRAP : 14 MIN

5 Squat Snatch ( 155/105 )
250 Row

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

[ 압구정 ]

For time of :

30 - 25 - 20 - 15 - 10

Toes to bar

Each rounds begin 400 run

A : 1/2 Toes to bar
B : Knee raise
C : 상담

[ 아차산 ]

For time of :

Buy in,
30 Burpee

5 Rounds

5 Power Snatch ( 135/95 )
10 Toes to bar
15 Squat

Cash out,
30 Burpee

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

TIME CAP : 18 MIN

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

@painstorms

85

Friday 250523

[ 압구정 ]

"Lite"

For time of :

100 Jumping Jack
90 Squat
80 Push up
70 Sit up
60 Walking Lunge
50 Wall Ball Shot ( 20/14 )
40 Double Under
30 Box Jump ( 24/20 )
20 Kettlebell Swing ( 24/16 )
10 Handstand push up

TIME CAP : 25 MIN

A : 무게 자유, Mat Assist
B : 80 Single, Step up, No HSPU
C : 상담

Compare to 240412

[ 잠실 ]

"Nicole"

AMRAP : 20 MIN

400 Run
Max Pull up

B : Band Assist Pull up
C : 상담

[ 아차산 ]

5 Rounds for time of :

15/12 Row
15 Sit up
3 Squat Clean ( 185/125 )

A : ( 135/95 ) 이상
B : 무게 자유
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

AMRAP : 15 MIN

20 Sit up
10 One leg Squat, Alternaitng
5 Hang Power Clean ( 155/105 )

A : 무게 자유
B : x2 Jumping Lunge
C : 상담

84

Thursday 250522

[ 아차산 ]

AMRAP : 3 MIN

5 Pull up
15 Wall Ball Shot ( 20/14 )

Rest 1 MIN

AMRAP : 3 MIN

5 Chest to bar
15 Wall Ball Shot

Rest 1 MIN

AMRAP : 3 MIN

5 Bar Muscle up
15 Wall Ball Shot

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

[ 압구정 ]

EMOM x 20

Odd : 15/12 Row ( Cal )
Even : 3 Squat Clean ( 225/145 )

A : ( 185/125 )
B : ( 12/9 ), 무게 자유
C : 상담

Compare to 221229

[ 잠실 ]

For time of :

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

Kettlebell Swing ( 24/16 )
Wall Ball Shot ( 20/14 )
Box Jump ( 24/20 )

TIME CAP : 16 MIN

Scale : 무게 자유, 높이 자유

[ 수원 ]

For time of :

40 - 30 - 20 - 10

Dumbbell Snatch ( 50/35 )
Burpee over the Dumbbell

Time Cap : 18 MIN

Scale : 무게 자유

83

Wednesday 250521

[ 수원 ]

Team of 2

For time of :

800 Run
50 Pull up

800 Run
50 Chest to bar

800 Run
50 Bar Muscle up

Time Cap : 25 MIN

A : Pull up, C2B, C2B
B : All Pull up
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

200 Run
12 Chest to bar
50ft Handstand Walk

A : Pull up, 12 Shoulder Tap
B : 12 Box Shoulder Tap
C : 상담

[ 잠실 ]

Team of 2

For time of :

80 Handstand Push up
60 Row
40 Burpee Pull up
20 Ring dip ( Muscle up )
10 Clean ( 225/155 )

A : Mat Assist, Bar dip, ( 165/115 )이상
B : Push up, Burpee Bar touch, Band Assist dip, ( 105/75 )이상
C : 상담

[ 아차산 ]

AMRAP : 15 MIN

10 Burpee over the barbell
5 Deadlift ( 225/155 )
10 Handstand Push up

A : Mat Assist, ( 135/95 ) 이상
B : 무게 자유, Push up
C : 상담

@painstorms

82

Tuesday 250520

[ 잠실 ]

AMRAP : 18 MIN

6 DB Hang Clean and Jerk, alternating ( 50/35 )
6 Toes to bar
24 Double under

A : 무게 자유
B : Knee raise
C : x2 Single under

[ 압구정 ]

As many rounds as possible in 15 minutes :

12 Dumbbell Snatch ( 50/35 )
10 Box Jump ( 24/20 )
#Step down from the box
8 Ring Dip

A : Bar Dip
B : Step up, Push up
C : 상담

[ 아차산 ]

For time of :

3 Rounds

20 Toes to bar
20 Front Squat ( 95/65 )

2 Rounds

15 Toes to bar
15 Front Squat ( 135/95 )

1 Round

10 Toes to bar
10 Front Squat ( 185/125 )

A : ( 75/45 ) , ( 95/65 ), ( 115/85 )
B : Knee raise, 무게 자유
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

"Fight Gone Bad"

3 Rounds

Wall Ball Shot ( 20/14 )
Sumo Deadlift High Pull ( 75/55 )
Box Jump ( 24/20 )
Push Press ( 75/55 )
Row ( Cal )

Rest 1 minute

B : ( 14/8 ), ( 55/35 )
C : 무게 자유, Sumo Deadlift, Step up

@painstorms

81

Monday 250519

[ 압구정 ]

For time of :

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

Medicine Ball Clean ( 20/14 )
Burpee
Toea to bar

A : 무게 자유
B : Knee raise
C : 상담

[ 잠실 ]

1.

Back Squat

10 - 10

2.

For time of :

30 Back Squat ( 155/115 )

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

[ 아차산 ]

AMRAP : 12 MIN

4 DB Snatch, L ( 50/35 )
4 DB Hang Clean and Jerk, L
4 DB Snatch, R
4 DB Hang Clean and Jerk, R
40 Double under

B : 무게 자유
C : x2 Single under

[ 수원 ]

AMRAP : 20 MIN

30 Sec Plank Hold
30 Sec Squat Hold
30 Sec Hollow Body Hold
30 Sec Dead Hang Hold

Scale : 상담

80

Saturday 250517

[ 아차산 ]

AMRAP : 15 MIN

1 Strict Handstand Push up
12 Wall Ball Shot ( 20/14 )
15 Sit up

2 Strict Handstand Push up
12 Wall Ball Shot
15 Sit up

3 Strict Handstand Push up
12 Wall Ball Shot
15 Sit up

...

A : HSPU, 무게 자유
B : Mat Assist
C : 상담

[ 압구정 ]

"Badger"

3 Rounds for time of :

30 Squat Clean ( 95/65 )
30 Pull up
800 Run

A : 무게 자유
B : 20 Reps
C : 상담

Compare to 160708

[ 잠실 ]

Team of 2

For time of :

100 Wall Ball Shot ( 20/14 )
20 Muscle up
80 Wall Ball Shot
16 Muscle up
60 Wall Ball Shot
12 Muscle up
40 Wall Ball Shot
8 Muscle up
20 Wall Ball Shot
4 Muscle up

TIME CAP : 22 MIN

A : 50 - 40 - 30 - 20 - 10 Chest to bar or Pull up
B : 무게 자유, Band Assist
C : Box Assist

[ 수원 ]

For time of :

15 Clean and Jerk ( 155/105 )
90 Wall Ball Shot ( 20/14 )
15 Clean and Jerk

A : ( 135/85 )
B : 무게 자유
C : 상담

79

Friday 250516

[ 수원 ]

"TK"

AMRAP : 20 MIN

8 Strict Pull up
8 Box Jump ( 30/24 )
12 Kettlebell Swing ( 32/24 )

A : Kipping, ( 24/20 ), ( 24/16 )
B : Assist Pull up, Step up
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

3 Wall Walk
10 One Leg Squat, Alternating
30 Double under

A : Jumping Lunge
B : 5 Inchworm Push up, x2 Single
C : 상담

[ 잠실 ]

AMRAP : 7 MIN

7 Row ( cal )
7 Push up

Rest 3 MIN

AMRAP : 7 MIN

7 Sumo Deadlift High Pull ( 95/65 )
7 Push up

B : ( 75/55 )
C : 무게 자유

[ 아차산 ]

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

Burpee over the barbell

After every round 1 Macho Man ( 135/95 )

*Macho Man
3 Power Clean
3 Front Squat
3 Push Jerk

A : ( 95/65 ) 이상
B : 무게 자유
C : 상담

TIME CAP : 20 MIN

@painstorms

78

Thursday 250515

[ 잠실 ]

For time of :

20 Toes to bar
1 Obstacle Handstand Walk
20 One leg Squat, alternating
1 Obstacle Handstand Walk
20 Toes to bar
1 Obstacle Handstand Walk
30 One leg Squat, alternating
1 Obstacle Handstand Walk
20 Toes to Bar
1 Obstacle Handstand Walk
40 One leg Squat, alternating

TIME CAP : 13 MIN

A : 10m Handstand Walk , Box Pistol
B : Knee raise, 20 Handstand Step, Jumping Lunge
C : 30 Plank Shoulder tap

[ 압구정 ]

5 Rounds

2 Minutes of :

10 Deadlift ( 225/145 )
15/12 Row ( Cal )
Max reps Burpee over the barbell

Rest 2 Minutes

A : ( 185/125 )
B : 무게 자유, ( 12/9 )
C : 상담

[ 아차산 ]

AMRAP : 12 MIN

10 - 20 - 30 - 40 -50 ...
Double under

1 - 2 - 3 - 4 - 5 ...
Muscle up

A : x2 Chest to bar or Pull up
B : x2 Single under
C : Jumping Pull up

[ 수원 ]

Team of 2

For time of :

500 Row
50 Burpee over the rower

1000 Row
50 Burpee over the rower

1500 Row
50 Burpee over the rower

Scale : 상담

@painstorms

77

Wednesday 250514

[ 압구정 ]

As many rounds as possible in 20 minutes :

5 Muscle up
10 Push up
15 Sit up
30 Squat

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

[ 잠실 ]

1.

Thruster

2 - 2 - 2 - 2 - 2

2.

"Rahoi"

AMRAP : 12 MIN

12 Box Jump ( 24/20 )
6 Thruster ( 95/65 )
6 Burpee over the barbell

A : ( 75/55 )
B : 무게 자유
C : 높이 자유

[ 아차산 ]

5 Rounds for time of :

500/400 Row
30 Second Plank Hold
10 Burpee

C : 귀가

TIME CAP : 18 MIN

[ 수원 ]

3 Rounds for time of :

12 Squat Clean ( 115/85 )
24 Toes to bar
400 Run

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