48

Thursday 250410

[ 압구정 ]

Team of 2

For time of :

50 Clean ( 115/75 )
40 Clean ( 135/95 )
30 Clean ( 165/115 )
20 Clean ( 195/135 )
10 Clean ( 225/145 )

TIME CAP : 17 MIN

A : ( 115/75 ), ( 135/95 ), ( 165/115 )
B : ( 95/65 ), ( 115/75 ), ( 135/95 )
C : 무게 자유

[ 잠실 ]

For time of :

120 Double under
8 Wall Walk
4 Rope Climb

90 Double under
6 Wall Walk
3 Rope Climb

60 Double under
4 Wall Walk
2 Rope Climb

30 Double under
2 Wall Walk
1 Rope Climb

TIME CAP : 15 MIN

A : 10-8-6-4 Strict Chest to bar or Pull up
B : Half Wall Walk, Band Strict Pull up
C : x2 Single under, 10-8-6-4 Inch worm Push up

[ 수원 ]

4 Rounds for time of :

21 Front Squat ( 115/75 )
15 Burpee over the barbell
9 Push Press

A : ( 95/65 )
B : 무게 자유
C : 상담

47

Wednesday 250409

[ 잠실 ]

1.

Deadlift

2 - 2 - 2 - 2 - 2

2.

TABATA

Deadlift ( 135/95 )
Box Jump over ( 24/20 )

A : ( 95/65 ) 이상
B : 무게 자유
C : 높이 자유

[ 수원 ]

EMOM x 20

Odd : 15/12 Row ( Cal )
Even : 24 Sit up

A : 18 Sit up
B : 12/10, 15 Sit up
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Strict Chin up
5/5 Dumbbell Push Press ( 50/35 )
10 Dumbbell Goblet Squat

A : 무게 자유
B : Band Assist
C : 상담

@painstorms

46

Tuesday 250408

[ 수원 ]

Age Group Semifinal

AMRAP : 10 MIN

1 Clean ( 185/125 )
1 Bar Muscle up

*After completing a round, add 1 rep to each movement.

A : ( 155/105 ), Toes to bar
B : 무게 자유, Knee raise
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

10 Burpee
15 Sit up
10 Knee to elbow
15 Back Extension

Scale : Knee raise

Compare to 240408

[ 잠실 ]

Team of 2

3 Rounds for time of :

50 Front squat ( 115/75 )
40 Burpee over the barbell
30 Push Press

TIME CAP : 20 MIN

A : ( 95/65 )
B : 무게 자유
C : 상담

@painstorms

45

Monday 250407

[ 압구정 ]

As many rounds as possible in 20 minutes :

200 Run
10 Thruster ( 95/65 )

Scale : 무게 자유

[ 잠실 ]

10 Rounds for time of :

5 Muscle up
10 Squat
15 Sit up

TIME CAP : 15 MIN

A : 7 Chest to bar or 10 Pull up
B : 10 Band Pull up
C : 상담

[ 수원 ]

For time of :

1800 Run
50 Hand raise Push up
1800 Run

Scale : 상담

44

Saturday 250405

[ 잠실 ]

"Ingrid"

10 Rounds for time of :

3 Snatch ( 135/95 )
3 Burpee over the barbell

TIME CAP : 8 MIN

A : ( 95/65 )
B : ( 75/45 )
C : 상담

[ 수원 ]

AMRAP : 12 MIN

10 Double under / 1 Power Snatch ( 135/95 )
20 Double under / 2 Power Snatch
30 Double under / 3 Power Snatch
.
.
.

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

[ 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
C : 상담

Compare to 240503

@painstorms

43

Friday 250404

[ 수원 ]

AMRAP : 20 MIN

10 Toes to bar
20 Push up
30 Sit up
40 Squat

Scale : Knee raise

[ 압구정 ]

As many rounds as possible in 15 minutes :

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

15 Squat
10 Toes to bar
2 Snatch

15 Squat
10 Toes to bar
3 Snatch
.
.

A : ( 115/75 )
B : Knee raise
C : 상담

Compare to 240813

[ 잠실 ]

For time of :

21 - 15 - 9

Kettlebell Swing ( 24/16 )
Toes to bar
Thruster ( 95/65 )

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

@painstorms

42

Thursday 250403

[ 압구정 ]

As many rounds as possible in 20 minutes :

15/12 Row ( Cal )
12 Ring Dip

A : 8 Ring Dip / 12 Bar Dip
B : Push up
C : 상담

[ 잠실 ]

For time of :

1000/900 Row
50 Sit up
30 Ring Dip
50 Sit up
1000/900 Row

A : Bar Dip
B : Band Assist
C : 상담

[ 수원 ]

1.

Front Squat

3 - 3 - 3 - 3 - 3

2.

AMRAP : 7 MIN

Burpee

41

Wednesday 250402

[ 잠실 ]

For time of :

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

Burpee
Power Clean ( 135/95 )
Chest to bar

TIME CAP : 15 MIN

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

[ 수원 ]

Team of 2

I go, You go

20 Rounds for time of :

200/180 Row
6 Shuttle Run ( 25ft )

Scale : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

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

A : 무게 자유
B : Step up
C : 상담

@painstorms

40

Tuesday 250401

[ 수원 ]

5 Rounds for time of :

12 Chest to bar
12 Wall Ball Shot ( 20/14 )
12 Box Jump ( 24/20 )

A : Pull up
B : 무게 자유, Step up
C : 상담

[ 압구정 ]

1.

Deadlift

3 - 3 - 3 - 3 - 3

Compare to 240508

2.

As many rounds as possible in 10 minutes :

8 Burpee
12 V up

Scale : Sit up

[ 잠실 ]

1.

Back Squat

2 - 2 - 2 - 2 - 2

2.

AMRAP : 7 MIN

20 Squat
50 Double under

Scale : x2 Single under

@painstorms

39

Monday 250331

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Strict Pull up
5/5 Dumbbell Push Jerk ( 50/35 )
10 Dumbbell Overhead Lunge

A : Kipping
B : Assist Pull up
C : 상담

[ 잠실 ]

Team of 2

For time of :

80/70 Row ( cal)
20 Deficit Handstand Push up ( 45x3 )

60/50 Row
40 Deficit Handstand Push up ( 45x2 )

40/30 Row
60 Deficit Handstand Push up ( 45x1 )

20/10 Row
80 Handstand Push up

TIME CAP : 25 MIN

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

[ 수원 ]

“Incredible Hulk"

AMRAP : 20 MIN

5 Deadlift ( 115/75 )
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat

A : ( 95/65 )
B : 무게 자유
C : 상담

38

Saturday 250329

[ 잠실 ]

"13.4"

AMRAP : 7

3 - 6 - 9 - 12 - 15 • • •

Clean and Jerk ( 135/95 )
Toes to bar

B : 무게 자유
C : Knee raise

[ 수원 ]

For time of :

21 - 15 - 9

Toes to bar
Burpee Box Jump over ( 30/24 )

A : ( 24/20 )
B : Knee raise, Burpee Step up over
C : 상담

[ 압구정 ]

Team of 2

As many rounds as possible in 21 minutes :

50 Wall Ball Shot ( 20/14 )
25 Clean ( 135/95 )

A : ( 115/75 )
B : 무게 자유
C : 상담

@painstorms

37

Friday 250328

[ 수원 ]

AMRAP : 15 MIN

10 Power Clean ( 115/75 )
20 Wall Ball Shot ( 20/14 )
30 Back Extension

A : 둘 중 하나 무게 자유
B : 둘 다 무게 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

200 Run
50ft Handstand Walk

A : 5 Chest to Wall Walk
B : 10 Inchworm Push up
C : 상담

Compare to 240425

[ 잠실 ]

Squat 3 Brothers

For time of :

50 Back Squat ( 135/95 )
50 Front Squat ( 115/75 )
50 Overhead Squat ( 75/55 )

A : ( 95/65 ) ( 75/45 ) ( 45/25 )
B : 무게 자유
C : 상담

@painstorms

36

Thursday 250327

[ 압구정 ]

As many rounds as possible in 16 minutes :

12 Box Step up ( 50/35 )
8 Knee to elbow
4 Deadlift ( 225/145 )

A : 데드 무게 자유
B : 둘 다 자유, Knee raise
C : 상담

[ 잠실 ]

4 Rounds for time of :

20 Hollow Rock
200m Farmers Carry ( 70x2/50x2 )
1 Min Side Plank

Scale : 무게 자유, Plank

[ 수원 ]

AMRAP : 15 MIN

20 Double under
10 Push up
5 Hang Power Snatch ( 135/95 )

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

35

Wednesday 250326

[ 잠실 ]

Team of 2

For time of :

100 Row ( cal )
75 Bar Muscle up
50 Burpee over the Row

A : 120 Chest to bar or Pull up or 50 BMU
B : 80 Row, 100 Band Pull up, 50 Burpee
C : 70 Row, 60 Jumping Pull up, 30 Burpee

[ 수원 ]

Team of 2

For time of :

1000 Row
40 Dumbbell Thruster ( 50/35 )
40 Pull up
10 Devil Press
1000 Row
10 Devil Press
40 Pull up
40 Dumbbell Thruster
1000 Row

Scale : 무게 자유

[ 압구정 ]

For time of :

2000/1600 Row
50 Burpee over the rower
2000/1600 Row

Scale : 상담

@painstorms

34

Tuesday 250325

[ 수원 ]

4 Rounds for time of :

400 Run
50 Squat

Scale : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

21 Squat
5 Bar Muscle up
5 Hang Power Clean ( 155/105 )

A : 7 Chest to bar
B : 7 Pull up
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

20 Double under
5 Hang Power Snatch ( 155/105 )
5 Strict Handstand Push up

A : ( 115/75 ) 이상, Shoulder Press ( DB 35x2/25x2 )
B : ( 75/45 ) 이상, 덤벨 무게 자유
C : x2 single under, 바벨 무게 자유

@painstorms