126

Saturday 260509

[ 압구정 ]

"Blake"

4 Rounds for time of :

40 Overhead Lunge ( 45/25 )
30 Box Jump ( 24/20 )
20 Wall Ball Shot ( 20/14 )
10 Handstand push up

TIME CAP : 25 MIN

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

Compare to 250531

[ 잠실 ]

4 Rounds

1 Minutes of Barbell Row ( 95/65 )
1 Minutes of Barbell Floor Press
1 Minutes of Triple under
Rest 1 Minutes

A : ( 75/45 ), Double under
B : 무게 자유
C : Single under

[ 아차산 ]

AMRAP : 13 MIN

6 Chest to bar
11 Burpee Box Jump over ( 24/20 )

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

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

125

Friday 260508

[ 아차산 ]

For time of :

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Power Snatch ( 115/75 )

1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
Handstand Push up

After every rounds 10 Sit up

A : ( 95/65 ), Mat Assist
B : 무게 자유, x2 Push up
C : 상담

TIME CAP : 18 MIN

[ 압구정 ]

10 Rounds for time of :

3 Muscle up
10 Burpee
15 Sit up

TIME CAP : 20 MIN

A : 3 Bar Muscle up
B : 3 Toes to bar
C : 3 Knee raise

Compare to 251124

[ 잠실 ]

AMRAP : 14 MIN

10 Wall Ball Shot ( 20/14 )
10 Toes to bar
3 Snatch ( 115/75 )

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

[ 수원 ]

Team of 2

For time of :

1000/800 Row
40 Dumbbell Thruster ( 50/35 )
40 Pull up
20 Devil Press
1000/800 Row
20 Devil Press
40 Pull up
40 Dumbbell Thruster
1000/800 Row

A : 무게 자유
B : Assist Pull up
C : 상담

124

Thursday 260507

[ 수원 ]

AMRAP : 20 MIN

400 Run
50ft Bear Crawl
50 Box Step up ( 24/20 )

Scale : 귀가

[ 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 : 높이 자유
C : 상담

Compare to 250708

[ 아차산 ]

5 Rounds

AMRAP : 2 MIN

15/12 Row
15 DB Front Squat ( 50x2/35x2 )
Max rep Shuttle Run ( 50ft )

Rest 2 MIN

B : 무게 자유
C : 상담

[ 잠실 ]

Team of 2

For time of :

1000 Row
50 Burpee Box Jump over ( 24/20 )
800 Row
40 Burpee Box Jump over
600 Row
30 Burpee Box Jump over
400 Row
20 Burpee Box Jump over
200 Row
10 Burpee Box Jump over

B : 높이 자유
C : 상담

@painstorms

123

Wednesday 260506

[ 잠실 ]

AMRAP : 12 MIN

20 Sit up
20 Jumping Lunge
15 Sumo Deadlift ( 75/55 )
15 Push Press

B : ( 55/35 )
C : 무게 자유

[ 압구정 ]

As many rounds as possible in 15 minutes :

7 Chest to bar
7 Burpee
7 Clean and Jerk ( 95/65 )

A : Pull up
B : 무게 자유
C : 상담

[ 아차산 ]

For time of :

10 Push Jerk ( 135/95 )
100 Double under
8 Push Jerk
80 Double under
6 Push Jerk
60 Double under
4 Push Jerk
40 Double under
2 Push Jerk
20 Double under

A : ( 95/65 )
B : 무게 자유, 1/2 DU
C : 상담

TIME CAP : 14 MIN

[ 수원 ]

“Bar Nasty Girls”

3 Rounds for time of :

50 Squat
7 Bar Muscle up
10 Hang Power Clean ( 135/95 )

A : 14 T2B, 무게 자유
B : 14 Knee raise
C : 상담

@painstorms

122

Tuesday 260505

[ 압구정 ]

For time of :

5K Run/Row

Compare to 251113

[ 잠실 ]

"Bull"

2 Rounds for time of :

200 Double under
50 Overhead Squat ( 135/95 )
50 Pull up
1.6km Run

A : ( 95/65 ) 이상
B : x2 Single under, 무게 자유, Band Assist, 1 Km
C : 상담

[ 아차산 ]

Team of 2

AMRAP : 20 MIN

55 Row
55 Wall Ball Shot ( 20/14 )
55 Pull up
55 Box Jump over ( 24/20 )

B : 무개 자유, Band Assist, 높이 자유
C : 상담

[ 수원 ]

내일은 휴무입니다. 감사합니다.

121

Monday 260504

[ 아차산 ]

AMRAP : 15 MIN

8 Burpee over the barbell
7 Toes to bar
6 Hang Power Clean ( 155/105 )

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

[ 압구정 ]

As many rounds as possible in 18 minutes :

5 Deadlift ( 225/155 )
10 Toes to bar
15 Squat

A : ( 185/125 )
B : n T2B / 10 Knee raise
C : 상담

Compare to 250602

[ 잠실 ]

“Nate"

AMRAP : 20 MIN

2 Muscle up
4 Handstand Push up
8 Kettlebell Swing ( 32/24 )

A : Bar Muscle up, Mat Assist, ( 24/16 )
B : 4 Toes to bar, 무게 자유
C : 4 Knee raise, 8 Push up

[ 수원 ]

“Lite”

For time of :

100 Jumping Jack
90 Squat
80 Push up
70 Sit up
60 Walking Lunge
50 Wall Ball Shot ( 20/14 )
40 Double Under
30 Box Jump ( 24/20 )
20 Kettlebell Swing ( 24/16 )
10 Handstand Push up

Time Cap : 25 MIN

A : 무게 자유, No HSPU
B : 90-80-70...., x2 Single under, Step up
C : 상담

120

Saturday 260502

[ 수원 ]

AMRAP : 15 MIN

12 Toes to bar
12 Wall Ball Shot ( 20/14 )
1 Thruster ( 135/95 )

12 Toes to bar
12 Wall Ball Shot
2 Thruster

12 Toes to bar
12 Wall Ball Shot
3 Thruster
.
.

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

[ 잠실 ]

"Isabel“

For time of :

30 Snatch ( 135/95 )

Time CAP : 3 MIN

A : ( 115/75 )
B : ( 75/45 ) 이상
C : 무게 자유

[ 압구정 ]

Team of 2

For time of :

100 Dumbbell Snatch ( 50/35 )
100/80 Row ( Cal )
100 Dumbbell Snatch
100 Burpee Box Jump over ( 24/20 )

TIME CAP : 20 MIN

A : 무게 자유
B : 높이 자유
C : 상담

Compare to 170818

[ 아차산 ]

휴무입니다! 감사합니다!

@painstorms

119

Friday 260501

[ 잠실 ]

“Clovis"

For time of :

16km Run
150 Burpee Pull up

Scale : 10km, 100 Burpee

# Rxd 반환점 물 제공 / Run 대체재 X / 포기 X / 스케일보다 낮은 레벨 X / 운동시간 2~3시간 예정

[ 압구정 ]

"Murph"

For time of :

1600 Run Then,

10 Rounds

10 Pull up
20 Push up
30 Squat

Then , 1600 Run

A : 1200 Run, 8, 16, 24
B : 800 Run, 6, 12, 18
C : 상담

Compare to 240504

[ 아차산 ]

For time of :

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

Row
Burpee
DB Snatch, alternating ( 50/35 )
Box Jump, step down ( 24/20 )
Wall Ball Shot ( 20/14 )

After every rounds 20 Jumping Lunge

B : 무게 자유, 높이 자유
C : 상담

TIME CAP : 32 MIN

[ 수원 ]

“Linda for team fixed”

Team of 3

AMRAP : 25 MIN

10 - 20 - 30 - 40 - 50 ••

Deadlift ( 245/155 )
Bench Press ( 155/85 )
Squat Clean ( 115/75 )

Scale : 무게 자유, Push up, Front Squat

@painstorms

118

Thursday 260430

[ 압구정 ]

As many rounds as possible in 18 minutes :

15 Kettlebell Swing ( 24/16 )
15 Box Jump ( 24/20 )
15 V up

A : 무게 자유
B : 높이 자유
C : 상담

[ 잠실 ]

Squat Clean

1 - 1 - 1 - 1 - 1

For time of :

5 Squat Clean ( 135/105 )
4 Squat Clean ( 155/125 )
3 Squat Clean ( 185/145 )
2 Squat Clean ( 215/165 )
1 Squat Clean ( 245/185 )

TIME CAP : 5 MIN

A : ( 185/135 ), ( 165/115 ), ( 145/95 ), ( 125/75 ), ( 105/65 )
B : 1 ( 135/95 ), 3 ( 115/75 ), 5 ( 95/65 ), 6 ( 75/45 )
C : 무게 자유, 무게 고정, 20 Reps

[ 아차산 ]

AMRAP : 18 MIN

1 - 2 - 3 - 4 ...
Bar Muscle up
8 Kettlebell Swing ( 32/24 )
12 Box Jump over ( 30/24 )

A : T2B, ( 24/16 ), ( 24/20 )
B : Knee raise, 무게 자유, 높이 자유
C : 상담

[ 수원 ]

3 Rounds for time of :

400 Run
30 Kettlebell Snatch ( 24/16 )
20 Kettlebell Swing

Scale : 무게 자유

117

Wednesday 260429

[ 아차산 ]

For time of :

4 - 6 - 8 - 10 - 12 - 4
Power Snatch ( 115/75 )
4 Wall Walk
16 Squat

A : ( 95/65 ) 이상, Half Wall Walk
B : 무게 자유, x2 Inchworm Push up
C : 상담

TIME CAP : 16 MIN

[ 압구정 ]

3 Rounds for time of :

400 Run
9 Front Squat ( 185/125 )
9 Bar Muscle up

TIME CAP : 20 MIN

A : n BMU or 15 Toes to bar
B : n T2B or 15 Knee raise
C : 상담

[ 잠실 ]

5 Rounds for time of :

60 Double under
30 Sit up
15 Row

TIME CAP : 15 MIN

B : 100 Single under
C : 상담

[ 수원 ]

“Maxton 1/2”

13 Rounds for time of :

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

Time Cap : 25 MIN

A : Kipping
B : Band Assist
C : 상담

116

Tuesday 260428

[ 수원 ]

On a 15:00 Clock

AMRAP : 5 MIN

15 Overhead Squat ( 75/55 )
30 Double under

AMRAP : 5 MIN

10 Overhead Squat ( 135/95 )
30 Double under

AMRAP : 5 MIN

5 Overhead Squat ( 165/115 )
30 Double under

A : ( 75/55 ), ( 115/75 ), ( 135/95 )
B : 무게 자유, 50 Single
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

12 Dumbbell Snatch ( 50/35 )
12 Weighted Box Step up ( 24/20 )
6 Burpee over the Dumbbell
6 Handstand push up

A : Mat Assist, n HSPU
B : NO HSPU
C : 상담

Compare to 251208

[ 아차산 ]

AMRAP : 16 MIN

4 Chest to bar
6/6 DB Thruster ( 50/35 )
48 Double under

A : Pull up, 무게 자유
B : Band Assist, 10 DU
C : 상담

[ 잠실 ]

Team of 2

AMRAP : 20 MIN

5 - 10 - 15 - 20 - 25 • • •
Back Squat ( 95/75 )
Toes to bar
Front Squat
Toes to bar
Overhead Squat
1 - 2 - 3 - 4 - 5 • • •
Muscle up

A : ( 75/55 ), All Toes to bar
B : 무게 자유, Knee raise
C : 상담

@painstorms

115

Monday 260427

[ 잠실 ]

6 Rounds for time of :

10 Dumbbell Hang Snatch, alternating ( 50/35 )
10 Handstand Push up
10 Dumbbell Snatch, alternating
10 Box Jump over ( 24/20 )

TIME CAP : 18 MIN

A : 무게 자유, Mat Assist
B : 높이 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Strict Pull up
15 Squat
1 Clean ( 165/115 )

5 Strict Pull up
15 Squat
2 Clean

5
15
3
.
.

A : ( 135/95 )
B : 무게 자유
C : 상담

Compare to 250822

[ 아차산 ]

1.

Back Squat

1 - 1 - 1 - 1 - 1

2.

10 Rounds for time of :

10 Burpee
10 Sit up

Scale : 상담

TIME CAP : 15 MIN

[ 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

@painstorms

114

Saturday 260425

[ 압구정 ]

"Helena"

3 Rounds for time of :

400 Run
12 Bar Muscle up
21 Dumbbell Snatch ( 50/35 )

TIME CAP : 20 MIN

A : 6 BMU
B : 12 T2B
C : 12 Knee raise

Compare to 240903

[ 잠실 ]

Team of 3

For time of :

150 Wall Ball Shot ( 20/14 )
75 Snatch ( 135/95 )
150 Burpee over the barbell
75 Bar Muscle up

A : ( 14/10 ), ( 95/65 ), Chest to bar or Pull up
B : 무게 자유, Band Assist
C : 상담

[ 아차산 ]

For time of :

50 - 40 - 30 - 20 - 10

Walking Lunge
Squat

After every rounds 2 Gymnastic Complex

A : 4 PU/ 2 C2B, 6 PU or C2B
B : 6 Band Assist
C : 상담

*Gymnastic Complex

3 Pull up
2 Chest to bar
1 Bar Muscle up

TIME CAP : 16 MIN

[ 수원 ]

For time of :

25 Hang Power Clean ( 165/115 )
50 Front Squat
25 Hang Power Clean

A : ( 135/95 )
B : 무게 자유, ( 30/60/30 )
C : 상담

113

Friday 260424

[ 아차산 ]

AMRAP : 13 MIN

5 Hang Power Snatch ( 95/65 )
11 Push up
7 Toes to bar

B : 무게 자유, Knee raise
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

3 Wall Walk
10 Medicine ball clean ( 20/14 )
30 Double under

A : 5 Inchworm Push up
B : x2 Single
C : 상담

[ 잠실 ]

For time of :

5K Run

Scale : 3.5K

[ 수원 ]

AMRAP : 15 MIN

3 - 6 - 9 ••

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

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

112

Thursday 260423

[ 수원 ]

"Dumbbell Chipper"

2 Rounds for time of :

40 DB Overhead Lunge ( 50/35 )
30 DB Snatch
20 DB Overhead Squat
10 DB Turkish Get up

TIME CAP : 20 MIN

A : 무게 자유
B : Goblet Squat
C : 상담

[ 압구정 ]

For time of :

50 - 40 - 30 - 20 - 10

Sit up

5 - 4 - 3 - 2 - 1

Snatch ( 135/85 )

Each rounds begin with 400 Run

TIME CAP : 24 MIN

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 잠실 ]

5 Rounds for time of :

10 Thruster ( 95/65 )
20 Double under
10 Handstand Push up
20 Double under

TIME CAP : 12 MIN

A : 무게 자유, Mat Assist
B : x2 Single under, Push Press
C : 상담

[ 아차산 ]

E2MOM x 7

1 : Shuttle Run ( 60ft )
2 : Weighted Walking Lunge ( 20/10 ) ( 30ft )
3 : Box Step over ( 48 )
4 : DB Snatch ( 50/35 )
5 : Burpee Board Jump ( 30ft )
6 : Wall Ball Shot ( 20/14 )
7 : Farmers Carry ( 24x2/16x2 )

*Each rounds after 2 MIN Recovery Machine

B : 무게 자유, 높이 자유
C : 상담

@painstorms