62

Wednesday 250813

[ 수원 ]

5 Rounds for time of :

40 Double under
20 Front Squat ( 95/65 )
20 Back Extension

A : 무게 자유
B : x2 Single under
C : 상담

[ 압구정 ]

AMRAP : 5 MIN

25 Double under
5 Front Squat ( 135/95 )

Rest 5 minutes

AMRAP : 5 MIN

25 Double under
5 Hang Squat Clean ( 115/75 )

Rest 5 minutes

AMRAP : 5 MIN

25 Double under
5 Squat Clean ( 95/65 )

A : ( 115/75 ), ( 95/65 ), ( 75/55 )
B : 50 Single, 무게 자유
C : 상담

Compare to 241128

[ 잠실 ]

"Regionals 13.4"

Team of 2

For time of :

100 Wall Ball Shot ( 20/14 )
100 Chest to bar
100 One leg Squat, alternating
100 DB Snatch ( 70/50 )

A : ( 14/10 ), Pull up, Box Pistol, ( 50/35 )
B : 공 무게 자유, Band Pull up, Jumping Lunge
C : 상담

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

12/10 Row
10 DB Hang Snatch ( 50x2/35x2 )
Max rep Box Jump over, step down ( 24/20 )

Rest 3 MIN

B : 무게 자유, 높이 자유
C : 상담

@painstorms

61

Tuesday 250812

[ 잠실 ]

1.

Split Jerk

1 - 1 - 1 - 1 - 1

2.

For time of :

40 Sit up
10 Shoulder Press ( 95/65 )
30 Sit up
20 Push Press
20 Sit up
30 push Jerk

B : 무게 자유
C : 상담

[ 압구정 ]

"Gallant"

For time of :

1600 Run
21 Burpee Bar Muscle up

800 Run
15 Burpee Bar Muscle up

400 Run
9 Burpee Bar Muscle up

TIME CAP : 35 MIN

A : 30 - 20 - 10 Burpee Chest to bar
B : 30 - 20 - 10 Burpee Pull up
C : 상담

[ 아차산 ]

For time of :

90 Double under
30 Burpee
30 Pull up

60 Double under
20 Burpee
20 Chest to bar

30 Double under
10 Burpee
10 Bar Muscle up

A : All Pull up
B : 30/20/10 DU, 120/90/60 SU, Band Assist
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

AMRAP : 12 MIN

8 Pull up
10 Push up
12 V up

Scale : Assist Pull up, Knee touch

@painstorms

60

Monday 250811

[ 압구정 ]

"The Chief 4"

5 Rounds

Max Rounds in 3 minutes of :

3 Double Dumbbell Snatch ( 50/35 )
6 Push up
9 Squat

Rest 1 Minutes

Scale : 무게 자유

Compare to 240603

[ 잠실 ]

For time of :

21 - 15 - 9
Back Squat ( 115/75 )
Box Jump ( 24/20 )

Rest 4 min

15 - 10 - 5
Front Squat
Burpee

Rest 4 min

9 - 6 - 3
Overhead Squat
Burpee Box Jump

A : ( 95/65 )
B : 무게 자유, 높이 자유
C : 상담

[ 아차산 ]

AMRAP : 18 MIN

1 Clean and Jerk ( 155/105 )
10 Push up
15 Squat

2 Clean and Jerk
10 Push up
15 Squat

3 Clean and Jerk
10 Push up
15 Squat

...

A : ( 95/65 ) 이상
B : 무게 자유
C : 상담

[ 수원 ]

Team of 2

For time of :

1000 Row
50 Clean ( 135/95 )

1000 Row
50 Shoulder to overhead

1000 Row
50 Clean and Jerk

Time Cap : 25 MIN

Scale : 무게 자유

59

Saturday 250809

[ 아차산 ]

EMOM x 20

1 : 15/12 Row
2 : 15 Toes to bar
3 : 15 Box Jump over ( 24/20 )
4 : 50ft Handstand Walk
5 : Rest

A : 12 Toes to bar, 25 HSW
B : 12/10 Row, Knee raise, 높이 자유, 50ft Burpee Broad Jump
C : 상담

[ 압구정 ]

"Maxton 2/3"

13 Rounds for time of :

6 Strict Pull up
18 Box Step up ( 24/20 )
14 Burpee

A : Kipping
B : Band Assist
C : 상담

Compare to 240615

[ 잠실 ]

10 Rounds for time of :

1 Round Cindy
1 Clean and Jerk ( 225/155 )

A : ( 185/125 ) 이상
B : ( 135/95 ) 이상
C : Band Assist, ( 95/65 ) 이상
D : 무게 자유, Jumping Pull up, 3-6-9 Rep

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

58

Friday 250808

[ 수원 ]

For time of :

400 Run
30 Toes to bar
400 Run
60 Thruster ( 95/65 )
400 Run
30 Toes to bar
400 Run

A : 무게 자유
B : Knee raise
C : 상담

[ 압구정 ]

Team of 3

As many rounds as possible in 18 minutes :

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

Power Clean
Front Squat
Shoulder to Overhead ( 135/85 )

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 아차산 ]

AMRAP : 15 MIN

5 Front Squat ( 155/105 )
10 Pull up
20 Walking Lunge

B : 무게 자유, Band Assist
C : 상담

[ 잠실 ]

3 Rounds for time of :

30 Shuttle Run ( 7.5m )
10 Wall Walk

TIME CAP : 15 MIN

A : Half Wall Walk
B : Inchworm Push up
C : 상담

@painstorms

57

Thursday 250807

[ 잠실 ]

Team of 2

AMRAP : 16 MIN

A : 15 Wall Ball Shot ( 20/14 )
20 Double under
B : 250 Row

A : 무게 자유
B : Single under
C : 상담

[ 압구정 ]

10 Rounds for time of :

200 Run
10 Toes to bar
2 Pull over

TIME CAP : 25 MIN

A : No Pull over
B : 5 Toes to bar / 10 Knee raise
C : 상담

[ 아차산 ]

AMRAP : 7 MIN

7 Power Clean ( 95/65 )
10 Push up

Rest 3 MIN

AMRAP : 7 MIN

7 Push Press ( 95/65 )
10 Sit up

B : 무게 자유
C : 상담

[ 수원 ]

AMRAP : 15 MIN

20 Double under
10 Push up
5 Hang Power Snatch ( 135/95 )

A : ( 115/75 )
B : x2 Single under, 무게 자유
C : 상담

@painstorms

56

Wednesday 250806

[ 압구정 ]

For time of :

50 Dumbbell Snatch ( 50/35 )
40 Dumbbell Lunge
30 Burpee over the Dumbbell
Rest 2 minutes

40 Dumbbell Snatch
30 Dumbbell Lunge
20 Burpee over the Dumbbell
Rest 1 minutes

30 Dumbbell Snatch
20 Dumbbell Lunge
10 Burpee over the Dumbbell

Scale : 무게 자유

[ 잠실 ]

1.

Power Clean and Jerk

1 - 1 - 1 - 1 - 1

2.

Rowing Maximum Output Value

[ 아차산 ]

AMRAP : 15 MIN

10 DB Gbolet Squat ( 50/35 )
10 DB Lunge
10 DB Box Step up ( 24/20 )
50 Double under

B : 무게 자유, 80 SU
C : 상담

[ 수원 ]

5 Rounds

AMRAP : 2 MIN

250/200 Row
Max rep Medichine Ball Clean ( 20/14 )

Rest 2 minutes

Scale : 무게 자유

55

Tuesday 250805

[ 아차산 ]

For time of :

6 Rounds

10 Toes to bar
10 Deadlift ( 185/125 )
10 Wall Ball Shot ( 20/14 )

Then,

20 Bar Muscle up

A : ( 135/95 ) 이상, 무게 자유, 30 Burpee
B : Knee raise, 무게 자유
C : 상담

TIME CAP : 15 MIN

[ 압구정 ]

As many rounds as possible in 18 minutes :

1 Round Cindy
2 Clean and Jerk ( 185/125 )

A : ( 155/105 )
B : 무게 자유
C : 상담

[ 잠실 ]

"Lucky 13"

3 Rounds for time of :

13 Push up
13 Sit up
13 Box Jump ( 24/20 )
13 Kettlebell Swing ( 24/16 )
13 Push Press ( 45/35 )
13 Walking Lunge
13 Mountain Climb
13 Knee to Elbow
13 Pull up
13 Bar dip
13 Squat
13 Back Extension
13 Burpee

TIME CAP : 30 MIN

A : Toes to bar, Band Dip
B : 무게 자유, 높이 자유, Band Pull up
C : 2 Rounds

[ 수원 ]

1.

Back Squat

1 - 1 - 1 - 1 - 1

2.

5 Rounds

1 MIN Burpee
1 MIN Off

54

Monday 250804

[ 수원 ]

5 Rounds for time of :

20 V up
15 Power Clean ( 95/65 )
10 Chest to bar

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

[ 압구정 ]

As many rounds as possible in 15 minutes :

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

A : 무게 자유
B : Step up
C : 상담

Compare to 240624

[ 잠실 ]

AMRAP : 15 MIN

1 Burpee over the barbell
2 Thruster ( 95/65 )
3 Toes to bar

2 Burpee over the barbell
3 Thruster
4 Toes to bar
.
.
.

A : ( 75/55 )
B : 무게 자유, Knee raise
C : 상담

[ 아차산 ]

5 Rounds

AMRAP : 2 MIN

15/12 Row
7 Hang Power Snatch ( 115/75 )
Max rep Burpee over the barbell

Rest 2 MIN

A : ( 75/55 ) 이상
B : 무게 자유
C : 상담

@painstorms

53

Saturday 250802

[ 잠실 ]

AMRAP : 12 MIN

5 Wall Ball Shot ( 30/20 )
2 Bar Muscle up
1 Clean ( 205/135 )

A : ( 20/14 ), 5 Toes to bar, ( 155/105 ) 이상
B : 공 무게 자유, 5 Knee raise, ( 95/65 ) 이상
C : 상담

[ 압구정 ]

New York minutes

For time of :

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

Power Snatch ( 95/65 )
Burpee over the barbell

TIME CAP : 23 MIN

A : ( 75/55 )
B : ( 55/35 )
C : 상담

Compare to 241212

[ 아차산 ]

For time of :

21 - 15 - 9

Hang Power Clean ( 135/95 )
Handstand Push up

Each rounds begin with 90 Double under

A : ( 95/65 ) 이상, Mat Assist
B : 무게 자유, Push up, 20 DU or 100 SU
C : 상담

TIME CAP : 12 MIN

[ 수원 ]

3 Rounds for time of :

60 Sit up
30 Deadlift ( 135/95 )
10 Hang Power Clean

Scale : 무게 자유

@painstorms

52

Friday 250801

[ 압구정 ]

"Ledesma 4/5"

As many rounds as possible in 16 minutes :

4 Handstand push up
8 Toes to bar
12 Medicine Ball Clean ( 20/14 )

A : Mat Assist
B : 8 Push up, Knee raise
C : 상담

Compare to 250113

[ 잠실 ]

Burpee Ladder

Scale : 귀가

[ 아차산 ]

AMRAP : 15 MIN

1 Wall Walk
10 Shuttle Run ( 50ft )
15 Wall Ball Shot ( 20/14 )

2 Wall Walk
10 Shuttle Run
15 Wall Ball Shot

3 Wall Walk
10 Shuttle Run
15 Wall Ball Shot

...

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

[ 수원 ]

AMRAP : 15 MIN

15 Box Jump ( 24/20 )
15 Kettlebell Swing ( 24/16 )
15 Wall Ball Shot ( 20/14 )

A : 둘 중 하나 무게 자유
B : Step up, 둘 다 무게 자유
C : 상담

51

Thursday 250731

[ 아차산 ]

AMRAP : 18 MIN

7 Push Jerk ( 135/95 )
7 Pull up
14 Sit up
14 Squat

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

[ 압구정 ]

As many rounds as possible in 30 minutes :

400 Run
500/400 Row

Scale : 상담

[ 잠실 ]

1.

Deadlift

1 - 1 - 1 - 1 - 1

2.

For time of :

21 - 15 - 9
Dumbbell Snatch, alternating ( 70/50 )
50 Double under

TIME CAP : 8 MIN
A : ( 50/35 )
B : 무게 자유
C : Single under

[ 수원 ]

"Chelsea"

EMOM x 30

5 Pull up
10 Push up
15 Squat

A : 4, 8, 12
B : 3, 6, 9
C : 상담

50

Wednesday 250730

[ 수원 ]

Team of 2

5 Rounds for time of :

500/400 Row
28 Dumbbell Snatch ( 50/35 )
28 Overhead Lunge

Scale : 무게 자유

[ 압구정 ]

As many rounds as possible in 15 minutes :

1 - 5R : 5 Pull up
6 - 10R : 5 Chest to Bar
11R+ : 5 Bar Muscle up
10 Push up
15 Squat

A : 1 - 8R : Pull up, 9R+ : C2B
B : Pull up
C : 상담

[ 잠실 ]

4 Rounds

3 Minutes of :

10 Strict pull up
15 Handstand Push up
30 Sit up
Max rep Muscle up

Rest 2 Min

A : Band Assist, Mat Assist, Max rep Toes to bar
B : Jumping Pull up, Push Press ( 75/55 ), 20 Sit up,
Knee raise
C : 상담

[ 아차산 ]

5 Rounds for time of :

10 Deadlift ( 225/155 )
20 Wakling Lunge

Then,
50/40 Row

A : ( 135/95 ) 이상
B : 무게 자유
C : 상담

TIME CAP : 12 MIN

@painstorms

49

Tuesday 250729

[ 잠실 ]

Team of 2

AMRAP : 20 MIN

80/64 Row ( cal )
40 Hang Power Snatch ( 95/65 )

60/48 Row
40 Power Snatch

40/32 Row
30 Overhead Squat ( 115/75 )

20/16 Row
30 Hang Squat Snatch

Then, Max reps Squat Snatch ( 135/95 )

A : ( 75/55 ), ( 95/65 ), ( 115/75 )
B : 무게 자유
C : 상담

[ 압구정 ]

Team of 2

As many rounds as possible in 20 minutes :

30 Clean and Jerk ( 135/85 )
Rest 1 Minutes
25 Clean and Jerk ( 155/105 )
Rest 1 Minutes
20 Clean and Jerk ( 185/125 )
Rest 1 Minutes
15 Clean and Jerk ( 225/145 )
Rest 1 Minutes
Max reps Clean and Jerk ( 245/155 )

A : ( 95/65 ), ( 115/75 ), ( 135/85 )
( 155/105 ), ( 185/125 )
B : ( 95/65 ), ( 115/75 ), ( 135/85 )
C : ( 75/55 ), ( 95/65 ), ( 115/75 )
D : 상담

[ 아차산 ]

2 Rounds for time of :

21 - 15 - 9

Single Devil Press ( 50/35 )
Burpee Box Jump over ( 24/20 )

Rest 2 MIN

B : 무게 자유, 높이 자유
C : 상담

TIME CAP : 20 MIN

[ 수원 ]

4 Sets

AMRAP : 4 MIN

400 Run
5 Bar Muscle up
Max rep Squat Clean ( 155/105 )

Rest 2 minutes

A : 10 Toes to bar, ( 135/85 )
B : 10 Knee raise, 무게 자유
C : 상담

@painstorms

48

Monday 250728

[ 압구정 ]

As many rounds as possible in 20 minutes :

10 Toes to bar
10 Burpee
15 Sit up
15 Box Jump ( 24/20 )

A : 5 T2B or 10 Knee raise
B : Step up
C : 상담

[ 잠실 ]

EMOM x 20

5 Chest to bar
10 Push up
20 Walking lunge

A : Pull up
B : Jumping Pull up, 15 Walking Lunge
C : 3, 6, 9 Rep

[ 아차산 ]

AMRAP : 15 MIN

50 Double under
5 Bar Muscle up
5 Squat Clean ( 185/125 )

A : x2 Toes to bar, ( 95/65 ) 이상
B : 20 DU or 80 SU, x2 Knee raise, 무게 자유
C : 상담

[ 수원 ]

1.

Bench Press

3 - 3 - 3 - 3 - 3

2.

AMRAP : 10 MN

25 Double under
10 Burpee

Scale : 50 Single under