50

Wednesday 250730

[ 수원 ]

Team of 2

5 Rounds for time of :

500/400 Row
28 Dumbbell Snatch ( 50/35 )
28 Overhead Lunge

Scale : 무게 자유

[ 압구정 ]

As many rounds as possible in 15 minutes :

1 - 5R : 5 Pull up
6 - 10R : 5 Chest to Bar
11R+ : 5 Bar Muscle up
10 Push up
15 Squat

A : 1 - 8R : Pull up, 9R+ : C2B
B : Pull up
C : 상담

[ 잠실 ]

4 Rounds

3 Minutes of :

10 Strict pull up
15 Handstand Push up
30 Sit up
Max rep Muscle up

Rest 2 Min

A : Band Assist, Mat Assist, Max rep Toes to bar
B : Jumping Pull up, Push Press ( 75/55 ), 20 Sit up,
Knee raise
C : 상담

[ 아차산 ]

5 Rounds for time of :

10 Deadlift ( 225/155 )
20 Wakling Lunge

Then,
50/40 Row

A : ( 135/95 ) 이상
B : 무게 자유
C : 상담

TIME CAP : 12 MIN

@painstorms

49

Tuesday 250729

[ 잠실 ]

Team of 2

AMRAP : 20 MIN

80/64 Row ( cal )
40 Hang Power Snatch ( 95/65 )

60/48 Row
40 Power Snatch

40/32 Row
30 Overhead Squat ( 115/75 )

20/16 Row
30 Hang Squat Snatch

Then, Max reps Squat Snatch ( 135/95 )

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

[ 압구정 ]

Team of 2

As many rounds as possible in 20 minutes :

30 Clean and Jerk ( 135/85 )
Rest 1 Minutes
25 Clean and Jerk ( 155/105 )
Rest 1 Minutes
20 Clean and Jerk ( 185/125 )
Rest 1 Minutes
15 Clean and Jerk ( 225/145 )
Rest 1 Minutes
Max reps Clean and Jerk ( 245/155 )

A : ( 95/65 ), ( 115/75 ), ( 135/85 )
( 155/105 ), ( 185/125 )
B : ( 95/65 ), ( 115/75 ), ( 135/85 )
C : ( 75/55 ), ( 95/65 ), ( 115/75 )
D : 상담

[ 아차산 ]

2 Rounds for time of :

21 - 15 - 9

Single Devil Press ( 50/35 )
Burpee Box Jump over ( 24/20 )

Rest 2 MIN

B : 무게 자유, 높이 자유
C : 상담

TIME CAP : 20 MIN

[ 수원 ]

4 Sets

AMRAP : 4 MIN

400 Run
5 Bar Muscle up
Max rep Squat Clean ( 155/105 )

Rest 2 minutes

A : 10 Toes to bar, ( 135/85 )
B : 10 Knee raise, 무게 자유
C : 상담

@painstorms

48

Monday 250728

[ 압구정 ]

As many rounds as possible in 20 minutes :

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

A : 5 T2B or 10 Knee raise
B : Step up
C : 상담

[ 잠실 ]

EMOM x 20

5 Chest to bar
10 Push up
20 Walking lunge

A : Pull up
B : Jumping Pull up, 15 Walking Lunge
C : 3, 6, 9 Rep

[ 아차산 ]

AMRAP : 15 MIN

50 Double under
5 Bar Muscle up
5 Squat Clean ( 185/125 )

A : x2 Toes to bar, ( 95/65 ) 이상
B : 20 DU or 80 SU, x2 Knee raise, 무게 자유
C : 상담

[ 수원 ]

1.

Bench Press

3 - 3 - 3 - 3 - 3

2.

AMRAP : 10 MN

25 Double under
10 Burpee

Scale : 50 Single under

47

Saturday 250726

[ 아차산 ]

AMRAP : 18 MIN

10 DB snatch, alternating ( 50/35 )
10 Box Jump ( 24/20 )
10 Toes to bar

B : 무게 자유, 높이 자유, Knee raise
C : 상담

[ 압구정 ]

Team of 2

3 Rounds for time of :

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

Scale : Step over

Compare to 231026

[ 잠실 ]

"13.2"

AMRAP : 10 MIN

5 Shoulder to Overhead ( 115/75 )
10 Deadlift
15 Box Jump ( 24/20 )

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

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

46

Friday 250725

[ 수원 ]

“Mcghee”

AMRAP : 30 MIN

5 Deadlift ( 275/165 )
13 Push up
9 Box Jump ( 24/20 )

A : ( 225/145 )
B : 무게 자유, Step up
C : 상담

[ 압구정 ]

"DG 1.5"

As many rounds as possible in 15 minutes :

8 Toes to bar
8 Dumbbell Thruster ( 50/35 )
12 Dumbbell Lunge

A : 무게 자유
B : Knee raise
C : 상담

Compare to 241029

[ 잠실 ]

For time of :

1000 Row ( m )
600 Run ( m )
500 Row
400 Run
250 Row
200 Run

Scale : 상담

[ 아차산 ]

AMRAP : 15 MIN

3 Front Squat ( 185/125 )
6 Chest to bar
12 Push up

A : ( 95/65 ) 이상, Pull up
B : 무게 자유, Band Assist
C : 상담

@painstorms

45

Thursday 250724

[ 잠실 ]

1.

Back Squat

1 - 1 - 1 - 1 - 1 - 1

2.

Max rep Wall Ball Shot ( 20/14 )

Scale : 무게 자유

[ 압구정 ]

For time of :

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

Power Clean ( 135/95 )

Each round begins with 200 run

A : ( 115/75 )
B : 무게 자유
C : 상담

Compare to 240719

[ 아차산 ]

EMOM x 20

1 : 15/12 Row
2 : 15 Sit up
3 : 15 Box Jump over ( 24/20 )
4 : 12 Burpee
5 : Rest

B : 12/10 Row, 12 SU, 12 BJO, 높이 자유, 10 Burpee
C : 상담

[ 수원 ]

For time of :

800 Run
15 Chest to bar
30 Shoulder to overhead ( 155/105 )

800 Run
30 Chest to bar
15 Shoulder to overhead

A : ( 135/85 ), Pull up
B : 무게 자유, Assist Pull up
C : 상담

@painstorms

44

Wednesday 250723

[ 압구정 ]

Team of 2

I Go, You Go

20 Rounds for time of :

5 Chest to bar
10 Push up
15 Wall Ball Shot ( 20/14 )

TIME CAP : 24 MIN

A : Pull up
B : Band Assist
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

5 Strict Handstand Push up
10 Toes to bar
15 Sit up
20 Double under

A : HSPU
B : Mat Assist, Knee raise
C : x2 Single under

[ 아차산 ]

AMRAP : 16 MIN

4 Wall Walk
4 Power Snatch ( 155/105 )
50 Double under

A : Half Wall Walk, ( 95/65 ) 이상
B : x2 Inchworm Push up, 무게 자유, 20 Double under or 80 Single under
C : 상담

[ 수원 ]

For time of :

300 Squat

on the minute 3 Burpee

A : 2 Burpee
B : 200 Squat
C : 상담

43

Tuesday 250722

[ 아차산 ]

3 Rounds for time of :

100ft DB Front Rack Carry ( 50x2/35x2 )
10 Bar Muscle up
100ft DB Walking Lunge
20 Toes to bar

A : 3 BMU or All Toes to bar, 무게 자유
B : Knee raise
C : 상담

TIME CAP : 18 MIN

[ 압구정 ]

1.

Back Squat

1 - 1 - 1 - 1 - 1

Compare to 230522

2.

"Annie V"

For time of :

50 - 40 - 30 - 20 - 10

x2 Double under
V up

TIME CAP : 12 MIN

Scale : x1 DU or x2 SU

[ 잠실 ]

Team of 2

3 Rounds

4 Minutes of :

20/18 Row ( cal )
10 Snatch ( 175/125 )
Max rep Burpee over the barbell

Rest 4 MIN

A : ( 135/95 ) 이상
B : ( 95/65 ) 이상
C : 18/16 Row, 무게자유

[ 수원 ]

Team of 2

AMRAP : 20 MIN

30/24 Row ( Cal )
30 Toes to bar
30 Hang Power Clean ( 95/65 )

A : 무게 자유
B : Knee raise
C : 상담

42

Monday 250721

[ 수원 ]

For time of :

50 - 40 - 30 - 20 - 10

Sit up
Double under
Lunge
Double under

Scale : x2 single

[ 압구정 ]

As many rounds as possible in 18 minutes :

3 Muscle up
6 Burpee over the Dumbbell
12 Dumbbell Snatch ( 50/35 )

A : 3 BMU / 6 T2B
B : 6 Knee raise
C : 상담

[ 잠실 ]

5 Rounds for time of :

20 Wall Ball Shot ( 20/14 )
15 Kettlebell Swing ( 24/16 )
20 Pull up

TIME CAP : 18 MIN

A : 무게 자유
B : Band Assist
C : Jumping Pull up

[ 아차산 ]

AMRAP : 8 MIN

10 Deadlift ( 115/75 )
10 Hang Power Clean
16 Squat

Rest 2 MIN

AMRAP : 8 MIN

10 Front Squat
10 Push Jerk
16 Lunge

B : 무게 자유
C : 상담

@painstorms

41

Saturday 250719

[ 잠실 ]

AMRAP : 15 MIN

1 Handstand Walk ( m )
2 Strict Pull up
3 Row ( cal )

2 Handstand Walk
4 Strict Pull up
6 Row

3 Handstand Walk
6 Strict Pull up
9 Row
•
•
•

A : Wall Walk
B : Half Wall Walk, Band Assist
C : Inchworm Push up, Jumping Pull up

[ 압구정 ]

"Nancy"

5 Rounds for time of :

400 Run
15 Overhead Squat ( 95/65 )

Scale : 무게 자유

Compare to 180901

# 19 (토) 19:00, 20:00 수업입니다

[ 아차산 ]

Team of 2

10 Rounds for time of :

10 Synchonized Burpee over the barbell
10 Power Snatch ( 135/95 )

A : ( 95/65 ) 이상
B : 무게 자유
C : 상담

TIME CAP : 20 MIN

[ 수원 ]

7 Rounds for time of :

30 Double under
15 Kettlebell Swing ( 24/16 )
15 Sumo Deadlift High Pull ( 95/65 )

A : 무게 자유
B : x2 Single under
C : 상담

@painstorms

40

Friday 250718

[ 압구정 ]

As many rounds as possible in 16 minutes :

4 Strict Chest to bar
8 Kettlebell Swing ( 32/24 )
8 Kettlebell Reverse Lunge
32 Lateral Hops over kettlebell

A : Kipping
B : Pull up
C : 상담

[ 잠실 ]

For time of :

90 Mountain Climber
80 Deadlift ( 75/55 )
70 Sit up
60 Hang Power Clean
50 Alternating Box Step up ( 24/20 )
40 Shoulder to overhead
30 Alternating Crab Kick
20 Thruster
10 Muscle up

Every 3 minutes, perform :
5 Burpee
10 Squat

TIME CAP : 30 MIN

A : ( 55/45 ), C2B or Pull up
B : 무게 자유, 높이 자유, Band Assist
C : 상담

[ 아차산 ]

Team of 2

AMRAP : 18 MIN

2 Rounds

50 Wall Ball Shot ( 20/14 )
20 Pull up

2 Rounds

40 Wall Ball Shot
15 Chest to bar

2 Rounds

30 Wall Ball Shot
10 Bar Muscle up

Then,
Max cal Row

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

[ 수원 ]

“Karabel”

3 Rounds

AMRAP : 5 MIN

3 Power Snatch ( 135/95 )
15 Wall Ball Shot ( 20/14 )

Rest 5 minutes

A : ( 115/75 )
B : 무게 자유
C : 상담

39

Thursday 250717

[ 아차산 ]

AMRAP : 15 MIN

5 Shoulder Press ( 95/65 )
10 Sit up
15 Squat

B : 무게 자유
C : 상담

[ 압구정 ]

As many reps as possible in 5 minutes :

30 Wall Ball Shot ( 20/14 )
15 Snatch ( 135/85 )
Max reps Burpee over the barbell

Rest 5 minutes

As many reps as possible in 5 minutes :

40 Wall Ball Shot ( 20/14 )
10 Snatch ( 155/105 )
Max reps Burpee over the barbell

Rest 5 minutes

As many reps as possible in 5 minutes :

50 Wall Ball Shot ( 20/14 )
5 Snatch ( 175/115 )
Max reps Burpee over the barbell

A : ( 95/65 ), ( 115/75 ), ( 135,85 )
B : ( 75/55 ), ( 95/65 ), ( 115/75 )
C : 무게 자유
D : 상담

[ 잠실 ]

For time of :

1000 Double under

TIME CAP : 15 MIN

Scale : 10000 Single under

[ 수원 ]

AMRAP : 15 MIN

1 Pull up
2 Push up
3 Squat

2 Pull up
4 Push up
6 Squat

3 Pull up
6 Push up
9 Squat
.
.

Scale : Assist Pull up

38

Wednesday 250716

[ 수원 ]

“Laura”

Team of 2

AMRAP : 21 MIN

30/24 Row ( Cal )
20 Burpee over the rower
10 Power Clean ( 155/105 )

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 압구정 ]

Team of 2

As many reps as possible in 24 minutes :

2 Rounds

2000/1600 Row
100 Toes to bar

Then, Max reps Bar muscle up

A : Band Assist
B : 100 Knee raise, Then T2B
C : 상담

[ 잠실 ]

Team of 2

AMRAP : 24 MIN

5 - 10 - 15 - 20 - 25 - 30 - 35 - 40 • • •

Handstand Push up
Toes to bar

#20cal Row( after every round )

B: Mat Assist
C : Push up, Knee raise

[ 아차산 ]

For time of :

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

Power Clean ( 185/125 )

Each rounds begin with 10 Toes to bar

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

TIME CAP : 18 MIN

@painstorms

37

Tuesday 250715

[ 잠실 ]

1. 

Squat Clean 

1 - 1 - 1 - 1 - 1 

2.

Team of 2 ( I go you go ) 

AMRAP : 8 MIN 

1 Squat Clean ( 245/155 ) 

3 Burpee over the barbell 

A : ( 185/115 )이상 

B : ( 115/75 )이상 

C : 무게 자유 

[ 압구정 ] 

As many rounds as possible in 15 minutes : 

3 Wall Walk 

6 Deadlift ( 225/145 ) 

12 Box Jump ( 24/20 ) 

#Step down from the box 

A : ( 185/125 ) 

B : 6 Inchworm push up, Step up 

C : 상담 

[ 아차산 ] 

4 Rounds 

AMRAP : 3 MIN 

15/12 Row 

50ft DB Walking Lunge ( 50x2/35x2 ) 

Max rep Burpee over the DB

Rest 3 MIN 

B : 무게 자유 

C : 상담 

[ 수원 ] 

1.

Push Press 

5 - 5 - 5 - 5 - 5 

2.

5 Rounds for time of : 

12 Push Press ( 135/95 ) 

20 Box Jump ( 24/20 ) 

Time Cap : 10 MIN 

A : 무게 자유 

B : Step up 

C : 상담 

@painstorms

36

Monday 250714

[ 압구정 ]

As many rounds as possible in 16 minutes :

4 Burpee over the dumbbell
5/5 DB Hang Clean and Jerk ( 50/35 )
6/6 One leg Squat, Alternating

A : 무게 자유, Box Assist
B : 12 Jumping Lunge
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

10 Plate Ground to overhead ( 25/15 )
15 Plate Russian Twist ( each side )
20 Air Squat with Plate

Scale : 무게 자유

[ 아차산 ]

AMRAP : 18 MIN

16 Box Jump over ( 24/20 )
8 Handstand Push up
16 DB Hang Snatch, Alternating ( 50/35 )
8 Handstand Push up

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

[ 수원 ]

For time of :

42 Sit up
21 Toes to bar
42 Sit up
42 DB Weighted Lunge ( 50/35 )

30 Sit up
15 Toes to bar
30 Sit up
30 DB Weighted Lunge

18 Sit up
9 Toes to bar
18 Sit up
18 DB Weighted Lunge

A : 무게 자유
B : Knee raise
C : 상담