170

Tuesday 260630

[ 압구정 ]

5 Rounds

2 Minutes of :

18/15 Row ( Cal )
Max rep Clean ( 185/125 )

Rest 2 Minutes

A : 무게 자유
B : 15/12 Row
C : 상담

[ 잠실 ]

Team of 2

For rime of :

100 Hang Power Clean ( 95/65 )
90 Handstand Push up
80 Front Squat
70 Toes to bar
60 Push Jerk
50 Burpee over the barbell
40 Thruster
30 Bar Muscle up
20 Cluster
10 Pull over

TIME CAP : 30 MIN

A : ( 75/45 ), Mat Assist, C2B or Pull up, No Pull over
B : 무게 자유, Push Press, Band Assist
C : 상담

[ 아차산 ]

AMRAP : 15 MIN

3 Deficit Handstand Push up ( 45lb x 2 )
3 Muslce up
10 Toes to ring
30 Squat

A : HSPU or Mat, 3 Knee to elbow, T2B
B : 6 Push up, Knee raise
C : 상담

[ 수원 ]

1.

Deadlift

5 - 5- 5 -5 - 5

2.

AMRAP : 7 MIN

10 Deadlift ( 135/95 )
15 Sit up

Scale : 무게 자유

169

Monday 260629

[ 아차산 ]

For time of :

5 Rounds

20 Double Under
10 Box Jump, step down ( 24/20 )

5 Rounds

20 Double Under
10 Burpee

5 Rounds

20 Double Under
10 Burpee Box Jump, step down

B : 높이 자유, 10 DU
C : 상담

TIME CAP : 24 MIN

[ 압구정 ]

As many rounds as possible in 16 minutes :

10 Dumbbell Walking Lunge ( 50/35 )
6 Burpee over the Dumbbell
6 Chest to bar

A : 무게 자유
B : Pull up
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

4 Dumbbell Snatch, alternating( 70/50 )
8 Ring Dip
12 Row ( cal )

A : ( 50/35 ), Bar Dip
B : 무게 자유, Push up
C : 상담

[ 수원 ]

For time of :

15 Hang Squat Clean ( 155/105 )
30 Pull up

12 Hang Squat Clean
24 Pull up

9 Hang Squat Clean
18 Pull up

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

168

Saturday 260627

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

Team of 2

For time of :

800 Run ( Together )
100 Sit up ( Each )

800 Run
100 Deadlift ( 185/125 ) ( Total )

800 Run
100 Bar Muscle up ( Total )

TIME CAP : 40 MIN

A : 100 Toes to bar
B : 100 Knee raise
C : 상담

[ 아차산 ]

AMRAP : 14 MIN

11 Toes to bar
22 Walking Lunge
33 Double under

B : Knee raise, 15 DU
C : 상담

[ 잠실 ]

“Grace"

For time of :

30 Clean and Jerk ( 135/95 )

TIME CAP : 4 MIN

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

@painstorms

167

Friday 260626

[ 잠실 ]

AMRAP : 15 MIN

3 - 6 - 9 - 12 - 15 - 18 • • •

Wall Ball Shot ( 20/14 )
Toes to bar
Box Jump step down ( 24/20 )

A : 무게 자유
B : Knee raise
C : 높이자유

[ 압구정 ]

25.1

As many rounds as possible in 15 minutes :

3 - 6 - 9 - 12 - 15 - - -

Lateral burpees over the dumbbell ( 50/35 )
Dumbbell hang clean to overheads

After each round, complete 12 Walking Lunge

Scale : 무게 자유

[ 아차산 ]

10 Rounds for time of:

3 Cluster ( 135/95 )
5 Front Squat
7 Burpee over the bar

A : ( 95/65 ) 이상
B : 무게 자유
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

4 Rounds

2 Minutes of :

15 Wall Ball Shot ( 20/14 )
10 Power Snatch ( 95/65 )
Max rep Double under

Rest 2 minutes

A : ( 14/8 ), ( 75/55 )
B : Single under
C : 상담

@painstorms

166

Thursday 260625

[ 압구정 ]

4 Rounds

1 Minutes of Snatch ( 135/85 )
1 Minutes of Strict Pull up
1 Minutes of Box Step up ( 40/25 )
Rest 1 Minutes

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

[ 잠실 ]

1.

Bench Press

10 - 10

2.

TABATA

Push up
Double under

[ 아차산 ]

Team of 2

AMRAP : 20 MIN

1000/900 Row
50 Sit up
50 Pull up
200 Double under

B : Band Assist
C : 상담

[ 수원 ]

EMOM x 20

1 : 3 Shuttle Run ( 30m )
2 : 15 Russian Kettlebell Swing ( 32/24 )
3 : 40 sec Plank
4 : 15 Goblet Squat

A : 무게 자유
B : 30 sec Plank
C : 상담

165

Wednesday 260624

[ 아차산 ]

For time of :

30 Shuttle Run ( 50ft )
60 Wall Ball Shot ( 20/14 )
30 Hang Power Clean ( 165/115 )

A : ( 115/75 ) 이상
B : 무게 자유
C : 상담

TIME CAP : 14 MIN

[ 압구정 ]

"Van Aalten 19"

Team of 2

As many reps as possible in 19 minutes :

2000/1600 Row / Partner Hand Stand Hold
150 Wall Ball Shot ( 20/14 )
Max reps Muscle up

A : BMU
B : Toes to bar / Plank Hold
C : Knee raise / Straight Arm Plank Hold

[ 잠실 ]

Team of 3

For time of :

100 Pull up
100 Thruster ( 95/65 )
100 Chest to bar
100 Thruster
100 Bar Muscle up

TIME CAP : 25 MIN

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

[ 수원 ]

AMRAP : 15 MIN

200 Run
5 Bar Muscle up
5 Hang Power Clean ( 155/105 )

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

164

Tuesday 260623

[ 수원 ]

2 Rounds for time of :

50 Sit up
50 Dumbbell Box Step up ( 50/35 ) ( 24/20 )
50/40 Row ( Cal )

A : 무게 자유
B : 40, 40, 40/32
C : 상담

[ 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

TIME CAP : 24 MIN

A : 40 Single or 10 Double
B : 높이 자유
C : 상담

Compare to 251118

[ 잠실 ]

For time of :

2000/1800m Row
100 Sit up
( Partition anyhow)

E2OM 15 Kettlebell Swing ( 24/16 )

TIME CAP : 15 MIN

A : 무게 자유
B : 1500/1200, 10 KBS
C : 상담

[ 아차산 ]

5 Rounds

AMRAP : 2 MIN

6 DB Front Lunge ( 50x2/35x2 )
7 DB Front Squat
8 Lateral Burpee Box Jump over ( 24/20 )
Max cal Row

Rest 2 MIN

A : 무게 자유
B : 높이 자유
C : 상담

@painstorms

163

Monday 260622

[ 잠실 ]

1.

Hang Squat Clean

2 - 2 - 2 - 2 - 2

2.

For time of :

15 - 10 - 5

Hang Squat Clean ( 135/105 )
Burpee over the Barbell

TIME CAP : 5 MIN

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

[ 압구정 ]

As many rounds as possible in 18 minutes :

15 Squat
10 Toes to bar
5 Hang Power Clean and Jerk ( 135/85 )

A : ( 115/75 )
B : 무게 자유 , Knee raise
C : 상담

[ 아차산 ]

AMRAP : 20 MIN

3 Bar Muscle up
6 Wall Facing Handstand Push up
9 Power Snatch ( 95/65 )

A : 6 T2B, HSPU or Mat Assist
B : Knee raise, Push up, 무게 자유
C : 상담

[ 수원 ]

12 Rounds for time of :

16 Squat
8 Toes to bar
8 Deadlift ( 155/105 )

A : ( 135/85 )
B : 무게 자유, Knee raise
C : 상담

@painstorms

162

Saturday 260620

[ 압구정 ]

Team of 2

As many rounds as possible in 17 minutes :

10 Synchronized Burpee over the barbell
15 Hang Squat Clean ( 135/85 )

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 잠실 ]

3 Rounds

1 : Row ( cal )
2 : Bench Press ( 135/75 )
3 : Row
4 : Strict Push up
5 : Rest

A : 무게 자유
B : Mat Assist
C : 상담

[ 아차산 ]

For time of :

21 Chest to bar
21/21 DB Thurster
21 DB Hang Snatch, alternating ( 50/35 )

15 Chest to bar
15/15 DB Thurster
15 DB Hang Snatch, alternating

9 Chest to bar
9/9 DB Thurster
9 DB Hang Snatch, alternating

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

TIME CAP : 16 MIN

[ 수원 ]

Team Rextream

For time of :

2000 Row
100 One arm Dumbbell Ground to overhead ( 35/20 )
60/50 Shuttle Run ( 20m, 10K )
100 Medichine Ball Over + Burpee ( 30/20 )
2000 Ski
60 Burpee Box Jump ( 24/20 )

Scale : 상담

*내일은 11시 수업만 있습니다

161

Friday 260619

[ 아차산 ]

AMRAP : 14 MIN

7 Push Jerk ( 115/85 )
11 Burpee over the barbell
17 Sit up

A : ( 95/65 )
B : 무게 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

30 Double Under
20 Sit up
1 Devil Press ( 50/35 )

30 Double Under
20 Sit up
2 Devil Press

.
.
3

A : 무게 자유
B : x2 Single
C : 상담

Compare to 250324

[ 잠실 ]

Team of 2

AMRAP : 20 MIN

30 Wall Ball Shot ( 20/14 )
20 Chest to bar
10 Burpee Box Jump ( 24/20 )

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

[ 수원 ]

"Adrian"

7 Rounds for time of :

3 Forward Roll
5 Wall Walk
7 Toes to bar
9 Box Jump ( 30/24 )

TIME CAP : 18 MIN

A : ( 24/20 )
B : Inch Worm Push up, Knee raise, Step up
C : 상담

160

Thursday 260618

[ 수원 ]

AMRAP : 15 MIN

100 Dumbbell Suitcase Carry ( 50/35 )
10 Shuttle Run ( 25ft )
30 Dumbbell Snatch

Scale : 무게 자유

[ 압구정 ]

As many rounds as possible in 17 minutes :

15 Squat
10 Kettlebell Swing ( 32/24 )
1 Bar Muscle up

15 Squat
10 Kettlebell Swing
2 Bar Muscle up

.
.
3

A : x2 Chest to bar
B : x2 Pull up
C : 상담

[ 아차산 ]

Team of 2

E3MOM x 7

1 : Row
2 : Sled Push ( 152/102 )
3 : Ski
4 : Sandbag Walking Lunge ( 20/10 )
5 : Run
6 : Box Jump over, step down ( 24/20 )
7 : Bike
8 : Farmers Carry ( 24x2/16x2 )

Rest 30 Sec

Then,

100 Wall Ball Shot ( 14/10 )

Scale : 상담

[ 잠실 ]

AMRAP : 12 MIN

5 Handstand Push up
10 Deadlift ( 95/65 )
10 - 20 - 30 - 40 - 50 - 60 • • •
Double under

A : ( 75/45 ), Mat Assist
B : 무게 자유, Push up, 1/2 Double under
C : x2 Single under

@painstorms

159

Wednesday 260617

[ 잠실 ]

“Chipper"

For time of :

10 Overhead Squat ( 135/95 )
10 Box Jump over ( 24/20 )
10 Thruster
10 Power Clean ( 205/125 )
10 Toes to bar
10 Burpee Muscle up
10 Toes to bar
10 Power Clean
10 Thruster
10 Box Jump over
10 Overhead Squat

TIME CAP : 15 MIN

A : ( 95/65 )이상, ( 155/105 )이상, Chest to bar or Pull up
B : 무게 자유,높이 자유, Knee raise, Burpee Bar Touch
C : 상담

[ 압구정 ]

Team of 2

As many rounds as possible in 20 minutes :

30/24 Row ( Cal )
24 Shoulder to overhead ( 135/85 )

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 아차산 ]

For time of :

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

Deadlift ( 225/155 )
Bar Muscle up

Each rounds after 10 Burpee

A : ( 155/105 ) 이상, PU or C2B
B : 무게 자유
C : 상담

TIME CAP : 18 MIN

[ 수원 ]

On an 18-minute clock :

For time of :

9 - 15 - 21

Pull up
Thruster ( 95/65 )

In the remaining time :
Build to a heavy single thruster.

A : 무게 자유
B : Band Assist
C : 상담

@painstorms

158

Tuesday 260616

[ 압구정 ]

7 Rounds

30 Sec Deadlifit ( 135/85 )
30 Sec Box Jump over ( 24/20 )
30 Sec Toes to bar
Rest 30 Seconds

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

[ 잠실 ]

For time of :

400 Run
50 Back Extension
50 Sit up
400 Run
80m Burpee Broad Jump
400 Run
50 Back Extension
50 Sit up

Scale : 30 Rep, 40m

[ 아차산 ]

AMRAP : 15 MIN

3 Handstand Push up
9 Kettlebell Swing ( 32/24 )
12 Kettlebell Plank Drag Through
30 Double under

A : Mat Assist, ( 24/16 )
B : 6 PU, 무게 자유, 10 DU
C : 상담

[ 수원 ]

EMOM x 18

1 : 50 Double under
2 : 15/12 Row ( Cal )
3 : 10 Burpee

A : 30 DU
B : 60 Single, 12/10 Row, 8 Burpee
C : 상담

157

Monday 260615

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

21 Sit up
15 Box Jump over,step down ( 24/20 )
9 Squat Clean ( 135/95 )
Max reps Toes to bar

Rest 3 MIN

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

[ 압구정 ]

As many rounds as possible in 15 minutes :

5/5 Dumbbell Hang Snatch ( 50/35 )
10 Push up
10 Wall Ball Shot ( 20/14 )

Scale : 무게 자유

[ 잠실 ]

Team of 2

AMRAP : 17 MIN

10 Single arm DB Man Maker, alternating ( 50/35 )
20 DB Snatch, alternating
40 DB Overhead Walking Lunge
60 Double under

A : 무게 자유
B : x2 Single under
C : 상담

[ 수원 ]

"The Chief 2"

Max rounds in 3 minute of :

3 Power Snatch ( 95/65 )
6 Push up
9 Squat

Rest 1 minute

Repeat for a total of 5 cycles

Scale : 무게 자유

156

Saturday 260613

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

4 Rounds for time of :

400 Run
4 Pull over
20 Single Devil press ( 50/35 )

TIME CAP : 24 MIN

A : n Pull over, 무게 자유
B : No Pull over
C : 상담

[ 잠실 ]

AMRAP : 12 MIN

1 - 2 - 3 - 4 - 5 - 6 - 7 • •
Bar Muscle up
Snatch ( 135/95 )

A : Chest to bar or Pull up, ( 115/75 )
B : Band Assist, ( 75/45 )이상
C : 상담

[ 아차산 ]

AMRAP : 15 MIN

10 Toes to bar
5/5 DB Overhead Lunge ( 50/35 )
10 Burpee over the DB

B : Knee raise, 무게 자유
C : 상담

@painstorms