129

Saturday 251101

[ 잠실 ]

5 Rounds for time of :

15 Wall Ball Shot ( 20/14 )
15 Chest to bar

Then,

40/32 Row ( cal )
20 Ring Muscle up

TIME CAP : 16 MIN

A : Bar Muscle up or Band Bar Muscle up
B : 무게 자유, Pull up and Chest to bar
C : All Band Pull up
D : 상담

[ 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 240801

[ 아차산 ]

AMRAP : 15 MIN

1 Snatch Complex ( 115/75 )
7 Handstand Push up
15 Squat

2 Snatch Complex
7 Handstand Push up
15 Squat

3 Snatch Complex
7 Handstand Push up
15 Squat

...

A : ( 75/55 ) 이상, Mat Assist
B : 무게 자유, 14 Push up
C : 상담

*Snatch Complex
1 Power Snatch
1 Hang Power Snatch

[ 수원 ]

수원점은 휴무입니다.
11/8(토)에 대체 수업합니다.
감사합니다.

@painstorms

128

Friday 251031

[ 압구정 ]

As many rounds as possible in 18 minutes :

30 Single Devil Press ( 50/35 )
20 Toes to bar
30 Weighted Box Step up ( 24/20 )
10 Bar Muscle up

A : n BMU / 10 T2B
B : 20 Knee raise, 10 Toes to bar
C : 20 Knee raise, 10 Knee raise

[ 잠실 ]

For time of :

20 - 18 - 16 - 14 - 12 - 10

Hang Dumbbell Snatch Reverse Lunge, alternating ( 50/35 )
Each rounds begin with 1 Pull over and 200m Run

TIME CAP : 17 MIN

A : Pull over X, 무게 자유
B : Hang snatch, 1/2 Reverse Lunge
C : 상담

[ 아차산 ]

8 Rounds for time of :

8 DB Snatch, alternating ( 50/35 )
8 Box Jump, step down ( 24/20 )
8 Toes to bar
8 Burpee

A : ( 35/25 )
B : 무게 자유, 높이 자유, Knee raise
C : 상담

TIME CAP : 20 MIN

[ 수원 ]

"Running Macho Man"

AMRAP : 20 MIN

200 Run
3 Power Clean ( 135/95 )
3 Front Squat
3 Push Jerk

A : ( 115/75 )
B : 무게 자유
C : 상담

127

Thursday 251030

[ 아차산 ]

Team of 2

E3MOM x 8

1 : Max cal Sled Push
2 : Max rep Shuttle Run ( 30ft )
3 : Max rep Sandbag Walking Lunge ( 20/10 )
4 : Max rep Shuttle Run
5 : Max cal Row
6 : Max rep Shuttle Run
7 : Max rep Wall Ball Shot ( 14/10 )
8 : Max rep Shuttle Run

Rest 1 MIN

B : 무게 자유
C : 상담

[ 압구정 ]

5 Rounds for time of :

400 Run
21 Wall Ball Shot ( 20/14 )
3 Clean ( 225/145 )

TIME CAP : 25 MIN

A : ( 185/125 )
B : 무게 자유
C : 상담

[ 잠실 ]

3 Rounds

1 Minutes of Sit up
1 Minutes of Burpee
1 Minutes of Double under

Scale : Single under

[ 수원 ]

AMRAP : 20 MIN

30 Double under
20 Sit up
1 Bar Muscle up

30 Double under
20 Sit up
2 Bar Muslce up

30 Double under
20 Sit up
3 Bar Muscle up
•
•
•

A : x2 Toes to bar
B : x2 Single under, x2 Knee raise
C : 상담

126

Wednesday 251029

[ 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

[ 압구정 ]

"TK 3/4"

As many rounds as possible in 15 minutes :

8 Strict Pull up
8 Box Jump ( 24/20 )
12 Kettlebell Swing ( 24/16 )

A : Kipping
B : Band Assist, Step up
C : 상담

[ 잠실 ]

Team of 2

AMRAP : 25 MIN

30/24 Row ( cal )
20 Toes to bar
10 Power Clean ( 135/95 )

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

[ 아차산 ]

5 Rounds

AMRAP : 3 MIN

5 Chest to bar
15 Sit up
5 Clean and Jerk ( 115/75 )

Rest 1 MIN

A : Pull up, ( 75/55 ) 이상
B : Band Assist, 무게 자유
C : 상담

@painstorms

125

Tuesday 251028

[ 잠실 ]

For time of :

40 Box Jump over step down ( 24/20 )
40 KB Goblet Squat ( 24/16 )
40 Push up
30 Box Jump over step down
30 KB Goblet Squat
30 Ring dip
20 Box Jump over step down
20 KB Goblet Squat
20 Handstand Push up

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

[ 압구정 ]

As many rounds as possible in 15 minutes :

1 Snatch ( 135/95 )
5 Strict Handstand push up
15 Squat

2 Snatch
5 Strict Handstand push up
15 Squat

3
.
.

A : ( 115/75 ), Mat Assist
B : 10 Push up
C : 상담

Compare to 240709

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

15 Burpee Box Jump over ( 24/20 )
15 DB Front Squat ( 50x2/35x2 )
Max cal Row

Rest 3 MIN

A : ( 35x2/25x2 )
B : 높이 자유, 무게 자유
C : 상담

[ 수원 ]

"Maxton 1/2”

13 Rounds for time of :

4 Strict Pull up
13 Box Step up ( 24/20 )
11 Burpee

A : Kipping
B : Band Assist
C : 상담

@painstorms

124

Monday 251027

[ 압구정 ]

As many rounds as possible in 18 minutes :

10 Burpee
15 Sit up
5 Bar Muscle up
15 Back Extension

A : 10 Toes to bar
B : 10 Knee raise
C : 상담

Compare to 241025

[ 잠실 ]

1.

Snatch

1 - 1 - 1 - 1 - 1

2.

AMRAP : 7 MIN

1 Muscle up
1 Snatch ( 175/115 )
2 Muscle up
2 Snatch
3 Muscle up
3 Snatch
.
.

A : ( 135/95 ) 이상, x2 Chest to bar or x2 Pull up
B : ( 75/45 ), Band Pull up
C : 상담

[ 이차산 ]

AMRAP : 15 MIN

50 Double under
10 Push up
1 Snatch ( 165/105 )

50 Double under
10 Push up
2 Snatch

50 Double under
10 Push up
3 Snatch

…

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

[ 수원 ]

AMRAP : 16 MIN

16 Kettlebell Swing ( 24/16 )
4 RH Turkish Get up
16 Goblet Squat
4 LH Turkish Get up

Scale : 무게 자유

123

Saturday 251025

[ 아차산 ]

AMRAP : 15 MIN

5 DB Snatch, L ( 50/35 )
5 DB Push Jerk, L
5 DB Snatch, R
5 DB Push Jerk, R
10 DB Box Step over ( 24/20 )
10 Burpee over the DB

B : 무게 자유, 높이 자유
C : 상담

[ 압구정 ]

2014 Games Event

"Triple 3"
 
For time of : 
 
3000 Row 
300 Double under 
3 Run ( Mile )

A : 500 Single
B : 2000 Row, 200/400 DU/SU, 2 Run
C : 1000 Row, 100/200 DU/SU, 1 Run

Compare to 180815

[ 잠실 ]

“Nancy"

5 Rounds for time of :

400 Run
15 Overhead Squat ( 95/65 )

A : ( 75/55 )
B : 무게 자유
C : 상담

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

122

Friday 251024

[ 수원 ]

5 Rounds

Every 4 minutes

15 Power Snatch ( 75/55 )
15 Overhead Squat
15 Wall Ball Shot ( 20/14 )

Scale : 무게 자유

[ 압구정 ]

"Nasty Girls 1/2"

As many rounds as possible in 15 minutes :

25 Squat
5 Bar Muscle up
5 Hang Power Clean ( 135/95 )

A : 10 Toes to bar
B : 10 Knee raise
C : 상담

[ 아차산 ]

For time of :

40/32 Row
20 Toes to bar
15 Thurster ( 95/65 )
20 Power Snatch
15 Thurster
10 Bar Muscle up
40/32 Row

A : 무게 자유, 20 T2B
B : Knee raise, 무게 자유
C : 상담

TIME CAP : 15 MIN

[ 잠실 ]

5 Rounds for time of :

20 Box step up ( 24/20 )
1 Rope Climb
10 Strict Single leg Toes to bar, alternating
1 Rope Climb

TIME CAP : 17 MIN

A : 5 Strict Pull up, Strict Single leg Toes to chest height
B : 5 Band Strict Pull up, Strict Single Knee raise
C : 상담

@painstorms

121

Thursday 251023

[ 잠실 ]

AMRAP : 14 MIN

15/12 Row ( cal )
30 Double under
15 Hang Power Clean ( 95/65 )

A : ( 75/55 )
B : 무게 자유
C : 10/7, Single under

[ 압구정 ]

For time of :

50 - 40 - 30 - 20 - 10
Sit up
5 - 4 - 3 - 2 - 1
Snatch ( 185/125 )

Each rounds begin with 400 Run

TIME CAP : 25 MIN

A : ( 135/95 )
B : 무게 자유
C : 상담

[ 아차산 ]

Team of 2

E2MOM x 18

1 : Max cal Row
2 : Max cal Ski
3 : Max rep Weighted Walking Lunge ( 50/35 )
4 : Max cal Run
5 : Max cal Bike
6 : Max rep Farmers Carry ( 24x2/16x2 )

Rest 30s

B : 무게 자유
C : 상담

[ 수원 ]

AMRAP : 20 MIN

200 Run
10 Deadlift ( 185/125 )
20 Sit up
30 sec Plank Hold

A : ( 155/105 )
B : 무게 자유
C : 상담

@painstorms

120

Wednesday 251022

[ 압구정 ]

As many rounds as possible in 16 minutes :

4 Strict Chest to bar
8 Kettlebell Swing ( 32/24 )
12 One Leg Squat, Alternating

A : Kipping
B : Pull up, Weighted Lunge
C : 상담

[ 잠실 ]

1.

Deadlift

5 x 5 ( 70% )

2.

3 Rounds for time of :

10 V up
20 Sit up
40 Crunch
60 sec Plank

Scale : 상담

[ 아차산 ]

AMRAP : 14 MIN

1 - 2 - 3 - 4 ...

Hang Power Clean ( 155/105 )
Front Squat

Each rounds begin with 14 Box Step up ( 24/20 )

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

[ 수원 ]

AMRAP : 15 MIN

10 Squat Clean ( 95/65 )
10 Hand raise Push up
10 Front rack Lunge

A : ( 75/55 )
B : 무게 자유
C : 상담

119

Tuesday 251021

[ 아차산 ]

5 Rounds for time of :

10 Deadlift ( 225/155)
10 Handstand Push up
12 Toes to bar
10 Handstand Push up
12 Toes to bar

A : ( 135/95 ) 이상, Mat Assist
B : 무게 자유, Push up, Knee raise
C : 상담

TIME CAP : 18 MIN

[ 압구정 ]

Team of 2

As many rounds as possible in 20 minutes :

30 Wall Ball Shot ( 20/14 )
20 Handstand push up
10 Clean and Jerk ( 185/125 )

A : ( 155/105 )
B : Mat Assist, Push up
C : 상담

[ 잠실 ]

Team of 2 ( I go you go )

For time of :

21 - 18 - 15 - 12 - 9 - 6 - 3

Thruster ( 115/85 )
Burpee over the barbell

A : ( 95/65 )
B : ( 75/45 )
C : 무게 자유

[ 수원 ]

For time of :

15 - 12 - 9 - 6 - 3

Chest to bar
Toes to bar

Perform 30 Double under after each set.

Time Cap : 15 MIN

A : Pull up
B : Assist Pull up, Knee raise, 60 Single
C : 상담

118

Monday 251020

[ 수원 ]

Team of 2

For time of :

100/80 Row ( Cal )
80 Dumbbell Snatch ( 50/35 )
60 Weighted Box Step over ( 24/20 )
40 Burpee over the Dumbbell

Scale : 무게 자유

[ 압구정 ]

As many rounds as possible in 15 minutes :

6 RH Dumbbell Snatch ( 50/35 )
6 LH Dumbbell Snatch
6 Burpee over the Dumbbell
3 Bar Muscle up

A : 6 Toes to bar
B : 6 Knee raise
C : 상담

Compare to 240923

[ 잠실 ]

AMRAP : 18 MIN

1 Rounds Cindy
1 Snatch ( 185/135 )

A : ( 135/95 ) 이상
B : ( 75/55 ) 이상, Band Assist
C : 상담

[ 아차산 ]

AMRAP : 20 MIN

40 Double under
30 Wall Ball Shot ( 20/14 )
20 Lateral Burpee Box Jump over ( 24/20 )
10 Chest to bar

A : 무게 자유, Pull up
B : 1/2 DU, 높이 자유, Band Assist
C : 상담

@painstorms

117

Saturday 251018

[ 잠실 ]

For time of :

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Kettlebell Swing ( 32/24 )
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
Wall Ball Shot ( 20/14 )

A : ( 24/16 )
B : 무게 자유
C : 상담

[ 압구정 ]

"Heavy Artie"

As many rounds as possible in 20 minutes :

5 Pull up
10 Push up
15 Squat
5 Thruster ( 135/95 )

A : ( 115/75 )
B : 무게 자유
C : 상담

Compare to 241224

[ 아차산 ]

AMRAP : 12 MIN

40 Double under
12 Toes to bar
3 Clean ( 225/155 )

A : ( 135/95 ) 이상
B : 1/2 DU, Knee raise, 무게 자유
C : 상담

[ 수원 ]

For time of :

21 - 18 - 15 - 12 - 9 - 6 - 3

Overhead Squat ( 115/75 )
Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

@painstorms

116

Friday 251017

[ 압구정 ]

Team of 2

For time of :

1000/800 Row
30 Clean ( 135/95 )

1000/800 Row
30 Clean ( 185/125 )

1000/800 Row
30 Clean ( 225/155 )

TIME CAP : 24 MIN

A : ( 115/75 ), ( 135/95 ), ( 185/125 )
B : 무게 자유
C : 상담

Compare to 230208

[ 잠실 ]

For time of :

9 - 6 - 3

Gymnastics complex ( T2B1 + C2B1 + B.M1 )
Squat Clean ( 185/135 )

TIME CAP : 14 MIN

A : x3 Chest to bar or Pull up, ( 135/95 )이상
B : x3 Band Pull up, ( 95/65 )이상
C : x3 Jumping Pull up, 무게 자유

[ 아차산 ]

Team of 2

5 Rounds for time of :

30/24 Row
20 Box Jump over ( 24/20 )
10 {1 Wall Walk + 1 Wall facing HSPU}

A : Wall Walk or Half Wall Walk
B : 20 Inchworm Push up, 높이 자유
C : 상담

TIME CAP : 20 MIN

[ 수원 ]

AMRAP : 20 MIN

300/250 Row
50 Double under

Scale : 100 Single under

115

Thursday 251016

[ 아차산 ]

5 Rounds

AMRAP : 3 MIN

8 V up
6 DB Hang Clean and Jerk, alternating ( 50/35 )
4 Burpee over the DB

Rest 1 MIN

B : 무게 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

3 Muscle up
6 Burpee over the Medicine Ball
9 Medicine Ball Clean ( 20/14 )

A : 3 BMU / 5 Chest to bar
B : 5 Pull up
C : 상담

[ 잠실 ]

For time of :

50 Sit up
25 Handstand Push up
25/20 Row ( cal )

40 Sit up
20 Handstand Push up
20/16 Row ( cal )

30 Sit up
15 Handstand Push up
15/12 Row ( cal )

20 Sit up
10 Handstand Push up
10/8 Row ( cal )

10 Sit up
5 Handstand Push up
5 Row ( cal )

TIME CAP : 20 MIN

A : Mat Assist
B : Pike Push up
C : 상담

[ 수원 ]

Team of 2

For time of :

300 Wall Ball Shot ( 20/14 )

*Every 1 mintue, Perform 5 Burpee

A : 무게 자유
B : 4 Burpee
C : 상담