35

Saturday 250712

[ 아차산 ]

AMRAP : 15 MIN

10 Kettlebell Swing ( 24/16 )
15 Sit up
10 Burpee

B : 무게 자유
C : 상담

[ 압구정 ]

"Angie"

For time of :

100 Pull up
100 Push up
100 Sit up
100 Squat

TIME CAP : 23 MIN

A : Band Assist
B : 75 Reps
C : 상담

Compare to 240724

[ 잠실 ]

For time of :

40 - 30 - 20 - 10

Walking Lunge
Kettlebell Swing ( 24/16 )
Burpee

TIME CAP : 18 MIN

B : 무게 자유
C : 상담

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

34

Friday 250711

[ 수원 ]

AMRAP : 5 MIN

10 Back Lunge ( 115/75 )
25 Double under

Rest 5 minutes

AMRAP : 5 MIN

10 Front Lunge ( 95/65 )
25 Double under

Rest 5 minutes

AMRAP : 5 MIN

10 Overhead Lunge ( 75/55 )
25 Double under

A : ( 95/65 ), ( 75/55 ), ( 45/35 )
B : ( 75/55 ), ( 55/35 ), ( 35/15 ) , x2 Single
C : 상담

[ 압구정 ]

"Isabel"

For time of :

30 Snatch ( 135/85 )

or

"Grace"

For time of :

30 Clean and Jerk ( 135/85 )

TIME CAP : 7 MIN

Scale : 무게 자유

[ 잠실 ]

"Fight Club"

3 Rounds for total reps in 17 Minutes

1 Minute Thruster ( 95/65 )
1 Minute Toes to bar
1 Minute Power Clean
1 Minute Box Jump over ( 24/20 )
1 Minute Bike ( cal )
1 Minute Rest

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

[ 아차산 ]

5 Rounds for time of :

5 Strict Pull up
10 Thruster ( 115/85 )
100 Double under

B : Band Assist, 무게 자유
C : 150 Single under

TIME CAP : 15 MIN

@painstorms

33

Thursday 250710

[ 잠실 ]

“Pyramid Annie”

For time of :

10 - 20 - 30 - 40 - 50 - 40 - 30 - 20 - 10

Double under
Sit up

TIME CAP : 16 MIN

B : Single under
C : Annie

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Chest to bar
5/5 Dumbbell Push Jerk ( 50/35 )
15 Squat

A : Pull up
B : Band Assist
C : 상담

Compare to 241101

[ 아차산 ]

Team of 2

AMRAP : 20 MIN

1000/800 Row
6 Wall Walk
30 Toes to bar

A : Half Wall Walk
B : 10 Inchworm Push up, Knee raise
C : 상담

[ 수원 ]

“G.I Joe”

For time of :

50 Burpee Bar Muscle up

or

“G.I Jane”

For time of :

100 Burpee Pull up

Time Cap : 20 MIN

Scale : 100 Burpee Box Pull up

@painstorms

32

Wednesday 250709

[ 압구정 ]

"Heavy Laura"

Team of 2

As many rounds as possible in 21 minutes :

24/18 Row ( Cal )
16 Burpee over the barbell
8 Power Clean ( 185/125 )

A : ( 135/95 )
B : 무게 자유
C : 상담

[ 잠실 ]

10 Rounds for time of :

4 Deadlift ( 155/105 )
3 Hang Power Snatch
2 Overhead Squat

TIME CAP : 15 MIN

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

[ 아차산 ]

AMRAP : 15 MIN

3 Power Clean ( 155/105 )
3 Front Squat
3 Push Jerk
12 Box Jump ( 30/24 )

A : ( 95/65 ) 이상, ( 24/20 )
B : 무게 자유, 높이 자유
C : 상담

[ 수원 ]

"Double Rep DT"

5 Rounds for time of :

24 Deadlift ( 95/65 )
18 Hang Power Clean
12 Push Jerk

A : ( 75/45 )
B : 무게 자유
C : 상담

31

Tuesday 250708

[ 아차산 ]

E3MOM x 5

12 Single Arm Devil Press ( 50/35 )
4 Bar Muscle up

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

[ 압구정 ]

As many rounds as possible in 7 minutes :

7 Wall Ball Shot ( 20/14 )
7 Push up

Rest 3 minutes

As many rounds as possible in 7 minutes :

7 Kettlebell Swing ( 24/16 )
7 Box Jump ( 24/20 )

A : 무게 자유
B : Step up
C : 상담

Compare to 230316

[ 잠실 ]

Team vs Team

3 Rounds

1 : 1000 Row
2 : Bench Press ( 155/85 )

B : 무게 자유
C : Push up

[ 수원 ]

Team of 2

For time of :

100 Wall Ball Shot ( 20/14 )
100 Toes to bar
100/80 Row ( Cal )
100 Toes to bar
100 Wall Ball Shot

A : 무게 자유
B : Knee raise
C : 상담

30

Monday 250707

[ 수원 ]

AMRAP : 15 MIN

20 Dumbbell Snatch ( 50/35 )
15 Sit up
10 Box Jump ( 24/20 )
*Step down from the box.

A : 무게 자유
B : Step up
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

12 Goblet Squat ( 50/35 )
9 Toes to bar
6 Single Devil Press
3 Bar Muscle up

A : 1 도전
B : Knee raise
C : 상담

[ 잠실 ]

Muscle up test 3

For time of :

50 - 40 - 30 - 20 - 10
Unbroken Wall Ball Shot ( 20/14 )
10 - 8 - 6 - 4 - 2
Unbroken Muscle up

TIME CAP : 20 MIN

A : 5-4-3-2-1 Unbroken Muscle up
B : 무게 자유, 25-20-15-10-5 Unbroken Pull up
C : Broken

[ 아차산 ]

5 Rounds for time of :

50 Jumping Jack
40 Squat
30 Jumping Lunge
20 V up
10 Push up

B : Knee touch
C : 상담

TIME CAP : 20 MIN

@painstorms

29

Saturday 250705

[ 잠실 ]

Team of 2

For time of :

10 Muscle up
10 Snatch ( 95/65 )
8 Muscle up
8 Snatch ( 115/75 )
6 Muscle up
6 Snatch ( 135/95 )
4 Muscle up
4 Snatch ( 155/105 )
2 Muscle up
2 Snatch ( 185/125 )

TIME CAP : 12 MIN

A : BMU or 20 Chest to bar, 무게 자유
B : 20 Pull up, 무게 고정
C : 고정

[ 압구정 ]

Team of 2

For time of :

5000/4000 Row

#번 갈아 가며 20번씩 당기기

Compare to 241120

[ 아차산 ]

For time of :

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

Thruster ( 95/65 )
Pull up

Each rounds begin with 12/10 Row

B : Band Assist, 무게 자유
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

10 Rounds for time of :

200 Run
10 Kettlebell Swing ( 24/16 )
1 Rope Climb

A : 무게 자유
B : 5 All Pull up
C : 상담

@painstorms

28

Friday 250704

[ 압구정 ]

10 Rounds for time of :

5 Strict Pull up
10 Burpee
15 Sit up

TIME CAP : 20 MIN

A : Kipping
B : Band Assist
C : 상담

Compare to 240103

[ 잠실 ]

5 Rounds for time of :

40 Crossover
30 Back Extension
20 Strict Sit up
5 Handstand Walk ( 1 = 50cm )

TIME CAP : 12 MIN

A : No HSW
B : Single under, Sit up
C : 상담

[ 아차산 ]

AMRAP : 15 MIN

3 Wall Walk
5 DB Hang Snatch, L( 50/35 )
10 DB Overhead Walking Lunge, L
5 DB Hang Snatch, R
10 DB Overhead Walking Lunge, R

A : Half Wall Walk, 무게 자유
B : Push up
C : 상담

[ 수원 ]

On a 2-minute clock:
25 Front Squat ( 115/75 )
Max Row ( Cal ) in the remaining time
Rest 2 minutes

On a 2-minute clock:
20 Push Press
Max Row ( Cal ) in the remaining time
Rest 2 minutes

On a 2-minute clock:
15 Thruster
Max Row ( Cal ) in the remaining time
Rest 2 minutes

On a 2-minute clock:
10 Cluster
Max Row ( Cal ) in the remaining time

A : ( 95/65 )
B : 무게 자유
C : 상담

27

Thursday 250703

[ 아차산 ]

AMRAP : 18 MIN

4 Deadlift ( 275/185 )
8 Burpee
12 Toes to bar

A : ( 155/105 ) 이상
B : 무게 자유, Knee raise
C : 상담

[ 압구정 ]

Team of 2

As many rounds as possible in 20 minutes, increasing the snatch weight every 5 minutes:

30 Wall Ball Shots ( 20/14 )
20 Handstand Push-Ups
10 Snatch
( 115/75→135/85→155/105→175/115 )

A : Mat Assist,
( 95/65→115/75→135/85→155/105 )
B : Push up
C : 상담

[ 잠실 ]

AMRAP : 14 MIN

8 RH Dumbbell Snatch ( 50/35 )
8 RH Dumbbell Overhead Walking Lunge
8 LH Dumbbell Snatch
8 LH Dumbbell Overhead Walking Lunge
8 Burpee over the Dumbbell

B : 무게 자유
C : 상담

[ 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

26

Wednesday 250702

[ 수원 ]

"Loredo"

6 Rounds for time of :

24 Squat
24 Push up
24 Walking Lunge
48 Double under

TIME CAP : 20 MIN

B : x2 Single under
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

6 Burpee over the dumbbell
9 Knee to elbow
12 Box Step up ( 50/35 )

A : 무게 자유
B : Knee raise
C : 상담

[ 잠실 ]

Team of 2

For time of :

1500 Row ( m )
100 Push up
50 Knee to Elbow

1500 Row
100 Toes to bar
50 Handstand Push up

TIME CAP : 35 MIN

A : Mat Assist, All Toes to bar
B : All Knee raise, All Push up
C : 상담

[ 아차산 ]

5 Rounds for time of :

20 Medicine Ball Clean ( 20/14 )
60 Double under

B : 무게 자유
C : x2 Single under

TIME CAP : 15 MIN

@painstorms

25

Tuesday 250701

[ 잠실 ]

1.

Front Squat

1 - 1 - 1 - 1 - 1

2.

For time of :

21 Front Squat ( 135/95 )
21 Pull up
15 Front Squat
15 Chest to bar
9 Front Squat
9 Bar Muscle up

TIME CAP : 10 MIN

A : ( 95/65 )이상, All Pull up
B : ( 55/35 )이상, Band Assist
C : 상담

[ 압구정 ]

10 Rounds for time of :

200 Run
5 Clean and Jerk ( 185/125 )

TIME CAP : 25 MIN

A : ( 155/105 )
B : 무게 자유
C : 상담

[ 아차산 ]

AMRAP : 15 MIN

5 Pull up
10 Handstand Puh up
15 Box Jump over ( 24/20 )

A : Band Assist, Mat Assist
B : Push up, 높이 자유
C : Jumping Pull up, Step up

[ 수원 ]

Team of 2

I go, you go

AMRAP : 18 MIN

12 Dumbbell Deadlift ( 50/35 )
9 Dumbbell Hang Power Clean
6 Dumbbell Shoulder to overhead

Scale : 무게 자유

@painstorms

24

Monday 250630

[ 압구정 ]

As many rounds as possible in 15 minutes :

15 Kettlebell Swing ( 24/16 )
15 Squat
1 Bar Muscle up

15 Kettlebell Swing
15 Squat
2 Bar Muscle up

15
15
3
.
.

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

[ 잠실 ]

3 Rounds for time of :

15 Burpee
30 Wall Ball Shot ( 20/14 )
90 Double under

TIME CAP : 12 MIN

A : 무게 자유
B : 100 Single under
C : 상담

[ 아차산 ]

2 Rounds

AMRAP : 3 MIN

15/12 Row
10 Clean (135/95)
Max rep Burpee over the barbell

Rest 3 MIN

2 Rounds

AMRAP : 3 MIN

15/12 Row
5 Clean (185/125)
Max rep Burpee over the barbell

Rest 3 MIN

A : ( 95/65 ), ( 135/95 ) 이상
B : 무게 자유
C : 상담

[ 수원 ]

1.

Shoulder Press

1 - 1 - 1 - 1 - 1

2.

Burpee Interval

Burpee over the barbell

7 Rounds

90 SEC ON
30 SEC OFF

23

Saturday 250628

[ 아차산 ]

아차산점은 휴관이에요.
감사합니다.

[ 압구정 ]

Team vs Team

3 Rounds

1 : 1000 Row
2 : Bench Press ( 155/85 )

Scale : 무게 자유

[ 잠실 ]

For time of :

30 Deadlift ( 205/145 )
20 Hang Clean
10 Shoulder to overhead

TIME CAP : 11 MIN

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

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

22

Friday 250627

[ 수원 ]

“Wittman”

7 Rounds for time of :

15 Kettlebell Swing ( 24/16 )
15 Power Clean ( 95/65 )
15 Box Jump ( 24/20 )

Time Cap : 24 MIN

A : 무게 자유
B : Step up
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

15 Sit up
15 Back Extension
15 Wall Ball Shot ( 20/14 )

Scale : 무게 자유

Compare to 240809

[ 잠실 ]

For time of :

1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
Strict Pull up
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Burpee Box Jump over ( 24/20 )

TIME CAP : 14 MIN

B : Band Strict Pull up, 높이 자유
C : 상담

[ 아차산 ]

AMRAP : 15 MIN

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

A : 무게 자유
B : Knee raise
C : 상담

@painstorms

21

Thursday 250626

[ 잠실 ]

Team of 2

For time of :

50 Row
50 Thruster ( 95/65 )
40 Row
40 Thruster ( 115/75 )
30 Row
30 Thruster ( 135/95 )
20 Row
20 Thruster ( 155/105 )
10 Row
10 Thruster ( 175/125 )

TIME CAP : 20 MIN

A : 시작무게 최소 ( 55/45 )이상 남+20/여+10
B : 무게 고정
C : 상담

[ 압구정 ]

For time of :

1200 Run
50 Devil Press ( 50/35 )
1200 Run

Scale : 무게 자유

[ 아차산 ]

AMRAP : 15 MIN

3 Power Snatch ( 115/75 )
9 Burpee over the barbell
15 Squat

A : ( 75/55 ) 이상
B : 무게 자유
C : 상담

[ 수원 ]

EMOM x 15

1 : 10 Burpee
2 : 8 Deadlift ( 225/155 )
3 : 15/12 Row ( Cal )

A : ( 185/125 )
B : 8 Burpee, 10 Deadift, 무게 자유, 12/10 Row
C : 상담

@painstorms