155

Tuesday 251202

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

20/16 Row
15 Sit up
Max rep Burpee Box Jump over ( 24/20 )

Rest 3 MIN

B : 높이 자유
C : 상담

[ 압구정 ]

5 Rounds

2 Minutes of :

10 Power Clean ( 115/75 )
10 Front Squat
Row for Max Calories

Rest 2 Minutes

A : ( 95/65 )
B : 무게 자유
C : 상담

[ 잠실 ]

Team of 2

AMRAP : 26 MIN

100 Kettlebell Swing ( 24/16 )
80 Toes to bar
60 Shoulder to Overhead ( 135/95 )
40 Burpee Box Jump over ( 24/20 )
20 Devil Press ( 50x2/35x2 )

A : 무게 자유
B : Knee raise, 높이 자유
C : 상담

[ 수원 ]

AMRAP : 15 MIN

5 Pull up
10 Hang Power Clean ( 95/65 )
15 Box Jump ( 24/20 )

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

154

Monday 251201

[ 수원 ]

For time of :

50 - 40 - 30 - 20 - 10

Kettlebell Swing ( 24/16 )

*Run 400 after each set

Scale : 무게 자유

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Strict Handstand push up
10 Kettlebell Swing ( 24/16 )
10 Kettlebell Reverse Lunge

A : Kipping, Mat Assist
B : 10 Push up
C : 상담

[ 잠실 ]

1.

Back Squat

5 - 5 - 5 - 5 - 5

2.

AMRAP : 15 MIN

25 Squat
5 Bar Muscle up
5 Hang Power Snatch ( 115/75 )

A : C2B or Pull up, 무게 자유
C : Band Pull up
C : Jumping Pull up

[ 아차산 ]

AMRAP : 20 MIN

2 Muscle up
4 Wall Ball Shot ( 30/20 )
6 DB Snatch, alternating ( 70/50 )

A : 4 Chest to bar or Pull up, ( 20/14 ), ( 50/35 )
B : Band Assist, 무게 자유
C : 상담

@painstorms

153

Saturday 251129

[ 잠실 ]

AMRAP : 15 MIN

5 Clean and Jerk ( 95/65 )
10 Toes to bar
25 Double under

A : 무게 자유
B : Knee raise, Single under
C : 상담

[ 압구정 ]

"Small"

3 Rounds for time of :

1000/800 Row
50 Burpee
50 Box Jump ( 24/20 )
800 Run

A : Step up
B : 2 Rounds
C : 상담

Compare to 230927

[ 수원 ]

AMRAP : 15 MIN

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

A : Box Pistol
B : 5 Inch Worm, Jumping Lunge, x2 Single
C : 상담

[ 아차산 ]

AMRAP : 20 MIN

20/16 Row
10 Toes to bar
20 DB Overhead Walking Lunge ( 50/35 )

B : Knee raise, 무게 자유
C : 상담

@painstorms

152

Friday 251128

[ 압구정 ]

As many rounds as possible in 20 minutes :

10 Toes to bar
15 Push up
10 Walking Lunge
15 Squat

Scale : Knee raise

[ 잠실 ]

AMRAP : 20 MIN

20 Second Ring dip hold at the bottom
20 Second Ring dip hold at the Top
20/16 Row ( cal )

A : Bar dip
B : Foot assisted dip hold at the bottom/top,
15/10
C : 상담

[ 아차산 ]

AMRAP : 16 MIN

4 Pull up
4 Kettlebell Snatch, L ( 24/16 )
4 Kettlebell Snatch, R
12 Box Jump, step down ( 24/20 )

A : Mat Assist, ( 20/12 )
B : Band Assist, 무게 자유, 높이 자유
C : 상담

[ 수원 ]

Team of 2

AMRAP : 20 MIN

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

Scale : 무게 자유

151

Thursday 251127

[ 아차산 ]

Team of 2

AMRAP : 8 MIN

50/40 Row
16 Sled Push up ( 152/102 ) ( 10ft )

Rest 1 MIN

AMRAP : 8 MIN

50/40 Bike
16 Burpee Board Jump ( 10ft )

Rest 1 MIN

AMRAP : 8 MIN

50/40 Assult Bike
16 Shuttle Run ( 40ft )

C : 상담

[ 압구정 ]

For time of :

1000/800 Row
30 Clean and Jerk ( 135/85 )

TIME CAP : 10 MIN

A : ( 115/75 )
B : 무게 자유
C : 상담

Compare to 210827

[ 잠실 ]

AMRAP : 15 MIN

10 Wall Ball Shot ( 20/14 )
10 Deadlift ( 135/95 )
10 Box Jump ( 24/20 )

A : 무게 자유
B : Knee raise, 높이 자유
C : 상담

[ 수원 ]

AMRAP : 20 MIN

1 Bar Muscle up
10 Push up
15 Squat

2 Bar Muscle up
10 Push up
15 Squat

3 Bar Muscle up
.
.

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

150

Wednesday 251126

[ 수원 ]

For time of :

25 Deadlift ( 225/155 )
25 Box Jump Over ( 30/24 )

Rest 1:1

50 Deadlift ( 185/125 )
50 Box Jump Over ( 24/20 )

A : ( 185/125 ), ( 155/105 )
B : 무게 자유, Step Over
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Strict Pull up
5/5 Dumbbell Hang Snatch ( 50/35 )
10 Box Jump ( 24/20 )

A : 무게 자유
B : Step up
C : 상담

[ 아차산 ]

AMRAP : 4 MIN

4 Power Clean ( 95/65 )
8 Push up
40 Double under

Rest 1 MIN

AMRAP : 4 MIN

4 Power Clean ( 135/95 )
8 Push up
40 Double under

Rest 1 MIN

AMRAP : 4 MIN

4 Power Clean ( 185/125 )
8 Push up
40 Double under

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

[ 잠실 ]

1.

Weighted Pull up

1 - 1 - 1 - 1 - 1

2.

Max Rep Pull up

Scale : Band Pull up

@painstorms

149

Tuesday 251125

[ 잠실 ]

Team of 2

AMRAP : 24 MIN

24/20 Row ( cal )
10 DB Hang Power Clean ( 50x2/35x2 )
10 DB Push Jerk
10 DB Thruster

B : 무게 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

3 Wall Walk
5 Deadlift ( 225/145 )
15 Squat

A : 무게 자유
B : 5 Inchworm Push up
C : 상담

[ 아차산 ]

For time of :

Buy in,
75 Wall Ball Shot ( 20/14 )

5 Rounds

15 Toes to bar
30 Walking Lunge

Cash out,
75 Wall Ball Shot

B : 무게 자유, Knee raise
C : 상담

TIME CAP : 20 MIN

[ 수원 ]

1.

Snatch Balance

1 - 1 - 1 - 1 - 1

2.

For time of :

100 Pull up

Time Cap : 10 MIN

B: Band Assist
C : 상담

@painstorms

148

Monday 251124

[ 압구정 ]

10 Rounds for time of :

3 Muscle up
10 Burpee
15 Sit up

TIME CAP : 20 MIN

A : 3 BMU
B : 3 T2B
C : 3 Knee raise

[ 잠실 ]

For time of :

50 Burpee
40 Sit up
30 Double under
20 Squat
10 Handstand Push up

40 Sit up
30 Double under
20 Squat
10 Handstand Push up

30 Double under
20 Squat
10 Handstand Push up

20 Squat
10 Handstand Push up

10 Handstand Push up

TIME CAP : 18 MIN

A : Mat Assist
B : Pike Push up, Single under
C : 상담

[ 아차산 ]

AMRAP : 20 MIN

6 Box Jump over ( 30/24 )
3 Wall Walk
1 Snatch ( 165/115 )

A : ( 24/20 ), Half Wall Walk, ( 135/95 ) 이상
B : 높이 자유, Inchworm Push up, 무게 자유
C : 상담

[ 수원 ]

3 Rounds for time of :

400 Run
30 Sit up
15 Kettlebell Swing ( 24/16 )
15 Burpee over the kettlebell

Scale : 무게 자유

147

Saturday 251122

[ 아차산 ]

2 Rounds

AMRAP : 3 MIN

3 Power Snatch ( 95/65 )
6 Burpee over the barbell

Rest 1 MIN

2 Rounds

AMRAP : 3 MIN

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

Rest 1 MIN

A : ( 75/55 ), ( 95/65 )
B : 무게 자유
C : 상담

[ 압구정 ]

5 Rounds for time of :

400 Run
21 Kettlebell Swing ( 24/16 )
12 Burpee Box Jump ( 24/20 )

TIME CAP : 25 MIN

A : 무게 자유
B : Step up
C : 상담

[ 잠실 ]

Team of 2

30 Rounds for time of :

10 Wall Ball Shot ( 20/14 )
5 Burpee
1 Power Clean ( 245/175 )

TIME CAP : 30 MIN

A : ( 155/105 ) 이상
B : 무게 자유
C : 상담

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

146

Friday 251121

[ 수원 ]

AMRAP : 16 MIN

14 Toes to bar
14 Dumbbell Snatch ( 50/35 )
14 Box Jump ( 24/20 )
*Step down from the box

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

[ 압구정 ]

For time of :

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

Front Squat ( 185/125 )

Each rounds begin with 10 Toes to bar

TIME CAP : 18 MIN

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

[ 아차산 ]

AMRAP : 16 MIN

4 Chest to bar
8 Kettlebell Swing ( 24/16 )
12 Box Jump over ( 24/20 )

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

[ 잠실 ]

For time of :

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

Chest to bar
Box Jump ( 30/24 )
One leg Squat, alternating

TIME CAP : 15 MIN

A : Pull up, ( 24/20 ), Box pistol
B : Band Pull up, 높이 자유, Jumping Lunge
C : 상담

@painstorms

145

Thursday 251120

[ 잠실 ]

10 Rounds for time of :

3 Power Snatch ( 135/95 )
3 Burpee over the barbell
30 Double under

TIME CAP : 15 MIN

A : 무게 자유
B : Single under
C : 상담

[ 압구정 ]

Team of 2

As many rounds as possible in 20 minutes :

500/400 Row
15 Snatch ( 135/85 )

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 아차산 ]

AMRAP : 20 MIN

500/400 Row
20 Push up
20 Sit up
20 Walking Lunge
20 Back Extension

Scale : 상담

[ 수원 ]

For time of :

800 Run
100 Double under

800 Run
100 Back Extension

800 Run
100 Walking Lunge

Scale : 상담

@painstorms

144

Wednesday 251119

[ 압구정 ]

As many rounds as possible in 15 minutes :

3 Bar Muscle up
4 Devil Press ( 50/35 )
5 Dumbbell Squat

A : n BMU / 6 T2B
B : n T2B / 6 Knee raise
C : 상담

[ 잠실 ]

AMRAP : 16 MIN

15m Handstand Walk
15 DB Box Step up ( 50/35 ) ( 24/20 )
15/12 Row ( cal )

A : 30 Wall Handstand Walk, 무게 자유
B : 10/8, 1 min Handstand hold
C : 상담

[ 아차산 ]

4 Rounds

AMRAP : 4 MIN

7 DB Front Squat ( 50x2/35x2 )
7 Burpee over the DB
7 Toes to bar

Rest 1 MIN

A : 무게 자유
B : Knee raise
C : 상담

[ 수원 ]

Team of 2

AMRAP : 20 MIN

40 Synchronized Burpee over the barbell
30 Clean ( 95/65 )

30 Synchronized Burpee over the barbell
30 Clean ( 135/85 )

20 Synchronized Burpee over the barbell
30 Clean ( 155/105 )

10 Synchronized Burpee over the barbell
00 Clean ( 185/125 )

Scale : 무게 자유

143

Tuesday 251118

[ 아차산 ]

5 Rounds for time of :

50 Double under
12 Deadlift ( 155/105 )
9 Hang Power Clean
6 Push Jerk

Rest 1 MIN

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

TIME CAP : 18 MIN

[ 압구정 ]

For time of :

5 Rounds

20 Double Under
10 Box Jump ( 24/20 )

Then, 5 Rounds

20 Double Under
10 Burpee

Then, 5 Rounds

20 Double Under
10 Burpee Box Jump

A : 40 Single or 10 Double
B : Step up
C : 상담

Compare to 240905

[ 잠실 ]

Team of 3

For time of :

100 Deadlift ( 185/145 )
100 Back Squat ( 155/125 )
100 Hang Power Clean ( 125/95 )
100 Thruster ( 95/65 )

# 데드 시작과 동시에 바닥에 내려 놓을시 팀원 모두
버피 10개, 인원 교체시 남은 두명이 사이드에서 들고 한명과 바꾸면됨 그리고 무게 교체시 한명은 바벨 들고 있고 두명이 무게 수정

TIME CAP : 25 MIN

A : ( 145/115 ), ( 125/95 ), ( 95/75 ), ( 65/45 )
B : 무게 자유
C : 상담

[ 수원 ]

AMRAP : 3 MIN

10/8 Row ( Cal )
5-10-15-20••
Pull up

Rest 3 minutes

AMRAP : 3 MIN

10/8 Row
5-10-15-20••
Hand Stand Push up

Rest 3 minutes

AMRAP : 3 MIN

10/8 Row
5-10-15-20••
Pull up

Rest 3 minutes

AMRAP : 3 MIN

10/8 Row
5-10-15-20••
Hand Stand Push up

A : Mat Assist
B : Band Assist, Push up
C : 상담

142

Monday 251117

[ 수원 ]

1.

Front Squat

1 - 1 - 1 - 1 - 1

2.

AMRAP : 7 MIN

10 Wall Ball Shot ( 20/14 )
20 Sit up

Scale : 무게 자유

[ 압구정 ]

For time of :

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

Strict Pull up

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

Clean and Jerk ( 115/75 )

TIME CAP : 15 MIN

A : ( 95/65 )
B : 무게 자유
C : 상담

Compare to 241119

[ 잠실 ]

AMRAP : 18 MIN

10 Burpee
15 Sit up
5 Bar Muscle up
15 Back Extension

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

[ 아차산 ]

AMRAP : 18 MIN

1 Bar Muscle up
6 Devil Press ( 50x2/35x2 )
16 Squat

2 Bar Muscle up
6 Devil Press
16 Squat

3 Bar Muscle up
6 Devil Press
16 Squat

…

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

@painstorms

141

Saturday 251115

[ 잠실 ]

Team of 2

For time of :

40 Row ( cal )
50 Burpee
60 Hang Snatch ( 75/45 )
40 Row
50 Burpee
60 Power Snatch
40 Row
50 Burpee
60 Squat Snatch

A : 무게 자유
B : All Hang Snatch
C : 상담

[ 압구정 ]

"ZACHARY TELLIER"

For time of :

10 Burpee

25 Push up
10 Burpee

50 Lunge
25 Push up
10 Burpee

100 Sit up
50 Lunge
25 Push up
10 Burpee

150 Squat
100 Sit up
50 Lunge
25 Push up
10 Burpee

Scale : 상담

Compare to 250510

[ 아차산 ]

For time of :

30 Push up
6 Power Snatch ( 135/95 )
15 Burpee over the barbell
6 Power Snatch

24 Push up
6 Power Snatch
12 Burpee over the barbell
6 Power Snatch

A : ( 95/65 ) 이상
B : 무게 자유
C : 상담

TIME CAP : 10 MIN

[ 수원 ]

For time of :

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

Power Snatch ( 95/65 )

Each rounds begin with 10 Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

@painstorms