63

Wednesday 260902

[ 수원 ]

For time of :

21 - 15 - 9

Wall Ball Shot ( 30/20 )
Toes to bar

Rest 2 minutes

15 - 12 - 9

Wall Ball Shot
Toes to bar

A : ( 20/14 )
B : 무게 자유, Knee raise
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

10 Burpee
15 Sit up
10 Toes to bar
15 Back Extension

Scale : Knee raise

Compare to 250814

[ 잠실 ]

For time of :

21 Push up
21 Pull up
21 Burpee
42 Sit up

15 Push up
15 Pull up
15 Burpee
30 Sit up

9 Push up
9 Pull up
9 Burpee
18 Sit up

TIME CAP : 15 MIN

A : Band Assist
B : Jumping Pull up
C : 상담

[ 아차산 ]

For time of :

3 Rounds

10 Pull up
20 Overhead Walking Lunge ( 45/35 )
30 Double under

Rest 1 MIN

3 Rounds

8 Chest to bar
20 Overhead Walking Lunge
30 Double under

Rest 1 MIN

3 Rounds

6 Bar Muscle up
20 Overhead Walking Lunge
30 Double under

A : PU or C2B, 무게 자유
B : Band Assist, 1/2 DU
C : 상담

TIME CAP : 20 MIN

@painstorms

62

Tuesday 260901

[ 잠실 ]

4 Rounds for time of :

75 Double under
50 Squat
25 Dumbbell Snatch ( 50/35 )

TIME CAP : 18 MIN

A : 25 Double under, 무게 자유
B : Single under
C : 상담

[ 압구정 ]

1.

Power Clean

1 - 1 - 1 - 1 - 1

TIME CAP : 20 MIN

2.

10 Rounds for time of :

10 Power Clean ( 95/65 )
10 Push up

TIME CAP : 10 MIN

Scale : 무게 자유

Compare to 241028

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

15/12 Row
10 Wall Ball Shot ( 20/14 )
10 Deadlift ( 185/125 )
Max reps Burpee Box Jump over, step down ( 24/20 )

Rest 3 MIN

A : 무게 자유, ( 135/95 ) 이상
B : 12/10 Row, 무게 자유, 높이 자유
C : 상담

[ 수원 ]

1.

Power Snatch

2 - 2 - 2 - 2 - 2

2.

“Randy”

For time of :

75 Power Snatch ( 75/55 )

Time Cap : 7 MIN

Scale : 무게 자유

@painstorms

61

Monday 260831

[ 압구정 ]

As many rounds as possible in 16 minutes :

6 Single Devil Press ( 50/35 )
8 Goblet Squat
8 Chest to bar

A : 무게 자유
B : Pull up
C : 상담

[ 잠실 ]

1.

Back Squat

5 - 5 - 5 - 5 - 5

2.

AMRAP : 7 MIN

Muscle up

A : Bar Muscle up
B : Toes to bar
C : Knee raise

[ 아차산 ]

AMRAP : 18 MIN

4 Deficit Handstand Push up ( 45lb x2)
8 Toes to bar
12 KB Goblet Squat ( 24/16 )

A : HSPU or Mat, 무게 자유
B : Push up, Knee raise
C : 상담

[ 수원 ]

For time of :

1000 Row
40 Line Facing Burpee

750 Row
30 Line Facing Burpee

500 Row
20 Line Facing Burpee

250 Row
10 Line Facing Burpee

Time Cap : 25 MIN

Scale : 상담

60

Saturday 260829

[ 아차산 ]

3 Rounds for time of :

10 Toe to bar
20 DB Snatch, alternating ( 50/35 )
30 Box Jump, step down ( 24/20 )
20 DB Snatch, alternating
10 Toe to bar

Rest 1 MIN

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

TIME CAP : 18 MIN

[ 압구정 ]

"Dork"

6 Rounds for time of :

60 Double under
30 Kettlebell Swing ( 24/16 )
15 Burpee

TIME CAP : 30 MIN

A : 무게 자유
B : 120 Single / 30 Double under
C : 상담

Compare to 250405

[ 잠실 ]

Team of 2

For time of :

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

Bar Muscle up
Squat Snatch ( 115/75 )

A : Band Bar Muscle up, 무게 자유
B : Toes to bar
C : Knee raise

[ 수원 ]

Team Hyrox

For time of :

800 Run
1000/900 Row
100 Wall Ball Shot ( 14/10 )

800 Run
50 Sled Push
50 Sled Pull

400 Run
1000/900 Ski
80 Sandbag Walking Lunge ( 20/10 )

400 Run
80 Farmers Carry ( 24/16 )
80 Burpee Broad Jump

Scale : 상담

59

Friday 260828

[ 수원 ]

AMRAP : 15 MIN

3 Wall Walk
10 Box Jump ( 24/20 )
30 Double under

A : 6 Inch Worm,
B : Step up, 60 Single
C : 상담

[ 잠실 ]

5 Rounds for time of :

15 Shoulder Press ( 45/35 )
5 Burpee
50 Double under
5 Burpee
15 Reverse Lunge

TIME CAP : 15 MIN

B : 무게 자유, 20 Double under
C : Single under

[ 압구정 ]

"Dum66e11"

For time of :

1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 - 11

Bar Muscle up

Each rounds begin with
10 Dumbbell Walking Lunge ( 50/35 )

TIME CAP : 22 MIN

A : 11223344556 / x2 Toes to bar
B : Toes to bar, x2 Knee raise
C : 상담

[ 아차산 ]

AMRAP : 16 MIN

40 Double under
20 Hang Power Clean ( 115/85 )
15 Burpee over the barbell
10 Hang Squat Clean
5 Wall Walk

A : ( 95/65 ) 이상, HWW
B : 20 DU, 무게 자유, 10 Inchworm Push up
C : 상담

@painstorms

58

Thursday 260827

[ 잠실 ]

For time of :

20 - 19 - 18 • • • 3 - 2 - 1
Deadlift ( 95/65 )
1 - 2 - 3 • • • 18 - 19 - 21
Sit up

TIME CAP : 20 MIN

Scale : 무게 자유

[ 압구정 ]

As many rounds as possible in 18 minutes :

30 Double under
20 Sit up
3 x [ 1 Wall Walk + 1 Wall facing HSPU ]

A : 15 Double, Wall Walk
B : 60 Single, 6 Inchworm Push up
C : 상담

Compare to 250225

[ 아차산 ]

EMOM x 20

1 : 15/12 Row
2: 18 Sit up
3 : 100ft Kettlebell Front Rack Carry ( 24x2/16x2 )
4 : 18 Box Jump over, step down ( 24/20 )
5 : Rest

A : 무게 자유
B : 12/10 Row, 14 Reps, 무게 자유
C : 상담

[ 수원 ]

Team of 2

For time of :

1000/800 Row
100 Wall Ball Shot ( 20/14 )
50 Hang Snatch ( 115/75 )
100 Wall Ball Shot
1000/800 Row

A : 둘 중 하나 무게 자유
B : 둘 다 무게 자유
C : 상담

@painstorms

57

Wednesday 260826

[ 압구정 ]

Team of 2

For time of :

500/400 Row
50 Burpee over the rower

1000/800 Row
50 Burpee over the rower

1500/1200 Row
50 Burpee over the rower

Scale : 상담

Compare to 251101

[ 잠실 ]

Spiderman Challenge

“Cindy"

AMRAP : 20 MIN

5 Pull up
10 Push up
15 Squat

B : Band Assist
C : 상담

[ 아차산 ]

3 Rounds

AMRAP : 3 MIN

15 Shuttle Run ( 50ft )
Max reps Handstand Push up

Rest 1 MIN

AMRAP : 3 MIN

30 Wall Ball Shot ( 20/14 )
Max reps Toes to bar

Rest 1 MIN

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

[ 수원 ]

4 Sets

AMRAP : 3 MIN

100ft Single Dumbbell Walking Lunge ( 70/50 )
10 Bar Muscle up

Rest 3 minutes between sets.

A : ( 50/35 ), 5 BMU or 20 T2B
B : 무게 자유, 10 T2B or 20 Knee raise
C : 상담

56

Tuesday 260825

[ 아차산 ]

Team of 2

AMRAP : 18 MIN

30/24 Row
20 Power Clean ( 135/95 )
30 Front Squat
20 Burpee over the barbell

A : ( 95/65 ) 이상
B : 무게 자유
C : 상담

[ 압구정 ]

4 Rounds

3 Minutes of :

3 Clean ( 185/125 )
6 Box Jump Over ( 24/20 )

Rest 3 Minutes

A : ( 155/105 )
B : 무게 자유, 높이 자유
C : 상담

[ 잠실 ]

Team of 3

For time of : ( Waterfall Relay )

40/36 Row ( cal )
30 Wall Ball Shot ( 30/20 )
20 Burpee over the barbell
10 Squat Clean ( 135/95 )

A : ( 20/14 ), ( 115/75 )
B : 무게 자유
C : 상담

[ 수원 ]

”Light Hansen”

5 Rounds for time of :

30 Kettlebell Swing ( 24/16 )
30 Burpee
30 Sit up

Time Cap : 30 MIN

A : 무게 자유
B : 20 Reps
C : 상담

55

Monday 260824

[ 수원 ]

For time of :

400 Run
15 Unbroken Clean and Jerk ( 135/95 )
400 Run
12 Unbroken Clean and Jerk
400 Run
9 Unbroken Clean and Jerk

*200 Penalty run each break.

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

8 Toes to bar
10 Push up
12 Thruster ( 45/35 )

Scale : Knee raise

[ 잠실 ]

AMRAP : 12 MIN

10 Kettlebell Swing ( 24/16 )
10 Jumping Lunge
10 Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

[ 아차산 ]

AMRAP : 16 MIN

4 Bar Muscle up
8 DB Hang Snatch, alternating ( 50/35 )
12 Box Jump, step down ( 24/20 )

A : PU or C2B, 무게 자유
B : Band Assist, 높이 자유
C : 상담

@painstorms

54

Saturday 260822

[ 잠실 ]

"Nasty Girls"

3 Rounds for time of :

50 Squat
7 Muscle up
10 Hang Power Clean ( 135/95 )

A : 10 Chest to bar or 10 Pull up, 무게 자유
B : 10 Band Assist
C : 상담

[ 압구정 ]

"Schmalls"

For time of :

800 Run

Then, 2 Rounds

50 Burpee
40 Pull up
30 One leg squat, alternating
20 Kettlebell swing ( 24/16 )
10 Handstand push up

Then, 800 Run

A : Weighted Lunge
B : Band Assist
C : 상담

Compare to 130427

[ 아차산 ]

Team of 2

AMRAP : 20 MIN

50/40 Row
20 Deadlift ( 225/155 )
50 Wall Ball Shot ( 20/14 )

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

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

@painstorms

53

Friday 260821

[ 압구정 ]

Team of 2

As many rounds as possible in 20 minutes :

30/24 Row ( Cal )
30 Wall Ball Shot ( 20/14 )
30 Power Snatch ( 95/65 )

A : ( 14/10 ), ( 75/55 )
B : ( 10/6 ), ( 55/35 )
C : 상담

[ 잠실 ]

AMRAP : 16 MIN

10 Single Arm Dumbbell Row ( 50/35 )
10 Dumbbell Push Press
10 Dumbbell Box Step up ( 24/20 )
10 Burpee over the Dumbbell

A : 무게 자유
B : 높이 자유
C : 상담

[ 아차산 ]

AMRAP : 15 MIN

2 - 4 - 6 - 8 - 10 ...

Chest to bar
DB Overhead Walking Lunge ( each ) ( 50/35 )
Burpee over the DB

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

[ 수원 ]

AMRAP : 16 MIN

4 Bar Muscle up
8 Burpee over the dumbbell
8 Dumbbell Snatch ( 50/35 )

A : 8 T2B, 무게 자유
B : 8 Knee raise
C : 상담

52

Thursday 260820

[ 아차산 ]

3 Rounds for time of :

100 Double under
40 Sit up
10 Snatch ( 135/95 )

A : ( 95/65 ) 이상
B : 50 DU, 무게 자유
C : 상담

TIME CAP : 18 MIN

[ 압구정 ]

4 Rounds

3 Minutes of :

3 Bar Muscle up
5 Burpee to Target

Rest 3 Minutes

A : n BMU / 5 Toes to bar
B : n T2B / 5 Knee raise
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

Max Double unders ( unbroken )
400m Run

Score is total number of Double unders accumulated

Scale : 150 Single under

[ 수원 ]

“Michael Jr.”

3 Rounds for time of :

800 Run
50 Back Extension
50 Sit up

A : 35 Rep
B : 상담
C : 귀가

51

Wednesday 260819

[ 수원 ]

3 Sets for time of :

250/225 Row
50 Double under
5 Power Snatch ( 135/95 )

Rest 1 minute

5 Power Snatch
50 Double under
250/225 Row

*Rest 2 minutes between sets.

A : ( 115/75 )
B : 무게 자유, x2 Single
C : 상담

[ 아차산 ]

5 Rounds

AMRAP : 2 MIN

7 Devil Press ( 35x2/25x2 )
7 DB Thruster
Max cal Row

Rest 2 MIN

B : 무게 자유
C : 상담

[ 압구정 ]

3 Rounds for time of :

400 Run
40 Jumping Lunge
30 Power Clean ( 95/65 )

TIME CAP : 20 MIN

Scale : 무게 자유

[ 잠실 ]

1.

Deadlift

3 - 3 - 3 - 3 - 3

2.

For time of :

21 Deadlift ( 225/155 )
15 Handstand Walk ( m )
15 Deadlift
15 Handstand Walk
9 Deadlift
15 Handstand Walk

TIME CAP : 7 MIN

A : ( 185/135 ), 7-5-3 Wall Walk
B : ( 135/95 ), 7-5-3 Half Wall Walk
C : 상담

@painstorms

50

Tuesday 260818

[ 잠실 ]

AMRAP : 20 MIN

15 Wall Ball Shot ( 20/14 )
10 Row ( cal )
10 Deficit Push up
15 Sit up

B : 무게 자유, Push up
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Burpee over the Dumbbell
5/5 Dumbbell Snatch ( 65/45 )
10 Box Jump ( 24/20 )

A : 무게 자유
B : 높이 자유
C : 상담

Compare to 260331

[ 아차산 ]

AMRAP : 14 MIN

6 Hang Squat Clean ( 165/115 )
4 Handstand Push up
2 Muscle up

A : ( 115/85 ) 이상, Mat Assist, 4 T2B
B : 무게 자유, Push up, Knee raise
C : 상담

[ 수원 ]

“Cindy”

AMRAP : 20 MIN

5 Pull up
10 Push up
15 Squat

A : Assist Pull up
B : 4, 8, 12
C : 상담

@painstorms

49

Monday 260817

[ 압구정 ]

"Barbara A"

5 Rounds for time of :

10 Bar Muscle up
20 Push up
30 Sit up
40 Squat

Rest 2 minutes

TIME CAP : 30 MIN

A : 5 BMU / 10 C2B
B : 10 Pull up
C : 상담

Compare to 251004

[ 잠실 ]

Team of 2

For time of :

10 Rounds
10 Thruster ( 95/65 )
10 Pull up

10 Rounds
5 Clean and Jerk
10 Toes to bar

10 Rounds
5 Power Snatch
5 Burpee over the barbell

TIME CAP : 24 MIN

A : ( 75/45 ), Band Assist, Knee raise
B : 무게 자유
C : 상담

[ 아차산 ]

EMOM x 40

1 : 12/10 Row
2 : 16 Wall Ball Shot ( 20/14 )
3 : 16 DB Snatch, alternating( 50/35 )
4 : 8 Burpee Box Jump over ( 24/20 )
5 : Rest

A : 10/8 Row, ( 14/10 ), 무게 자유
B : 40sec On, 높이 자유
C : 상담

[ 수원 ]

Barbell 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