4

Tuesday 251216

[ 아차산 ]

Team of 2

I go You go

20 Rounds for time of :

9 Wall Ball Shot ( 20/14 )
6 Burpee over the barbell
3 Power Snatch ( 115/85 )

A : ( 95/65 ) 이상
B : 무게 자유
C : 상담

TIME CAP : 20 MIN

[ 압구정 ]

Team of 2

As many rounds as possible in 20 minutes :

24/20 Row ( Cal )
16 Hang Squat Clean ( 155/105 )
8 Wall Walk

A : 무게 자유
B : Scaled Wall Walk
C : Inchworm Push up

[ 잠실 ]

1.

Front Squat

2 - 2 - 2 - 2 - 2

2.

AMRAP : 6 MIN

1 Strict Pull up
10 Double under

2 Strict Pull up
20 Double under
.
.

A : Band Assist
B : Single under
C : Jumping Pull up

[ 수원 ]

14.1

AMRAP : 10 MIN

30 Double under
15 Power Snatch ( 75/55 )

A : 무게 자유
B : x2 Single under
C : 상담

3

Monday 251215

[ 수원 ]

For time of :

600 Row
12 Hang Squat Clean ( 185/125 )
6 Wall Walk

400 Row
8 Hang Squat Clean
4 Wall Wlak

200 Row
4 Hang Squat Clean
2 Wall Wlak

A : ( 155/105 )
B : 무게 자유, x2 Inch Worm
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

8 Knee to Elbow
8 Kettlebell Swing ( 32/24 )
12 Box Jump ( 24/20 )
#Step down from the box

A : 무게 자유
B : Knee raise, Step up
C : 상담

[ 잠실 ]

5 Rounds for time of :

20 Shoulder to overhead ( 50/35 )
15 Burpee Box Jump over ( 24/20 )

TIME CAP : 15 MIN

A : 무게 자유
B : 높이 자유
C : 상담

[ 아차산 ]

AMRAP : 16 MIN

10 DB Hang Clean and Jerk, alternating ( 50/35 )
10 Toes to bar
10 Box Jump over ( 24,20 )

B : 무게 자유, Knee raise, 높이 자유
C : 상담

@painstorms

2

Saturday 251213

[ 잠실 ]

Team of 2

For time of :

60/48 Row
30 Clean and Jerk ( 135/95 )

40/32 Row
20 Clean and Jerk ( 185/135 )

20/16 Row
10 Clean and Jerk ( 225/165 )

TIME CAP : 17 MIN

A : ( 95/65 ), ( 135/95 ), ( 185/135 )
B : 무게 자유
C : 상담

[ 압구정 ]

EMOM x 20

6 Toes to bar
12 Push up
18 Squat

A : 5, 10, 15
B : 4, 8, 12
C : 3, 6, 9

Compare to 200821

[ 아차산 ]

For time of :

15 Sit up
30 Power Snatch ( 105/75 )
15 Sit up

Rest 1 MIN

15 Toes to bar
30 Power Snatch ( 75/55 )
15 Toes to bar

B : 무게 자유, Knee raise
C : 상담

TIME CAP : 14 MIN

[ 수원 ]

AMRAP : 15 MIN

5/5 Dumbbell Hang Clean and Jerk ( 50/35 )
10 Ring Dip
10 Box Jump ( 24/20 )

*Step down from the box

A : 무게 자유, Bar Dip
B : Step up, Push up
C : 상담

@painstorms

1

Friday 251212

[ 압구정 ]

As many rounds as possible in 18 minutes :

15 Wall Ball Shot ( 20/14 )
15 Sit up
30 Double under

A : 무게 자유
B : 15 DU or 60 SU
C : 상담

[ 잠실 ]

For time of :

21 Back Squat ( 45/35 )
21 Sit up
20 Front Squat
20 Sit up
19 Overhead Squat
19 Sit up
.
.
.

TIME CAP : 18 MIN

B : 무게 자유
C : 상담

[ 아차산 ]

For time of :

25 Burpee Box Jump over ( 24/20 )
20 Pull up
15 Hang Squat Clean ( 135/95 )

20 Burpee Box Jump over
15 Chest to bar
10 Hang Squat Clean

15 Burpee Box Jump over
10 Bar Muscle up
5 Hang Squat Clean

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

TIME CAP : 15 MIN

[ 수원 ]

Team of 2

I go, You go

20 Rounds for time of :

4 Deadlift ( 225/155 )
8 Pull up
12 Squat

Time Cap : 25 MIN

A : ( 185/125 )
B : 무게 자유, Band Assist
C : 상담