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

20

Wednesday 250625

[ 압구정 ]

As many rounds as possible in 15 minutes :

12 Toes to bar
10 Weighted Lunge ( 50/35 )
1 Thruster ( 135/85 )

12 Toes to bar
10 Weighted Lunge
2 Thruster
.
.

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

[ 잠실 ]

5 Rounds for time of :

10 V up
15 Tuck Crunch
20 Sit up
30 Plank ( sec )

Scale : 상담

[ 아차산 ]

EMOM x 20

1 : 15/12 Row
2 : 15 Sit up
3 : 15/12 Bike or 12/10 Assult Bike
4 : 12 Wall Ball Shot ( 20/14 )
5 : Rest

A : 무게 자유
B : ( 12/10 ), 12 Sit up, ( 12/10 ) or ( 10/8 ), 10 WBS
C : ( 10/8 ), 10 Sit up, ( 10/8 ) or ( 8/6 ) , 10 Squat

[ 수원 ]

For time of :

40 - 30 - 20 - 10

Medicine Ball Clean ( 20/14 )
Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

19

Tuesday 250624

[ 아차산 ]

5 Rounds for time of :

50 Double under
6 Muscle up
10 Burpee Box Jump over ( 24/20 )

A : Chest to bar or Pull up
B : x2 Single under, Band Assist, 높이 자유
C : 상담

TIME CAP : 18 MIN

[ 압구정 ]

“The Ghost 2"

6 Rounds

1 Minutes of Box Jump over ( 24/20 )
1 Minutes of Burpee
1 Minutes of Double under
Rest 1 Minutes

Scale : Step over, Single under

[ 잠실 ]

For time of :

50 Double under
50 Ring dip
50 Double under
50 Dumbbell Box Step up ( 50/35 )
50 Double under
50 Burpee
50 Double under

TIME CAP : 22 MIN

A : Bar Dip, 무게 자유
B : x2 Single under, Strict Push up or Hand release Push up
C : 30 Reps

[ 수원 ]

5 Rounds

2 Minutes of :

20 Power Snatch ( 75/55 )
Max reps Double under

Rest 2 Minutes

A : 무게 자유
B : 15 Reps, Single under
C : 상담

18

Monday 250623

[ 수원 ]

"Pyramid Team Angie"
 
Team of 2
 
For time of :
 
100 Squat
100 Sit up
100 Push up
200 Pull up
100 Push up
100 Sit up
100 Squat

Scale : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Strict Pull up
5/5 Dumbbell Hang Snatch ( 50/35 )
10 Goblet Squat

A : 무게 자유
B : Band Assist
C : 상담

[ 잠실 ]

AMRAP : 12 MIN

3 Bar Muscle up
21 Squat
10 Power Snatch ( 75/55 )

A : 1 Bar Muscle up or 6 Chest to bar or 6 Pull up, 무게 자유
B : 6 Band Pull up
C : 6 Jumping Pull up

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

4 Handstand Push up
8 Power Clean ( 135/95 )
12/10 Row

Rest 3 MIN

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

@painstorms

17

Saturday 250621

[ 잠실 ]

Team of 2

I go, you go

AMRAP : 15 MIN

5 Wall Ball Shot ( 20/14 )
3 Burpee over the barbell
1 Clean and Jerk ( 225/155 )

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

[ 압구정 ]

For time of :

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

Deadlift ( 275/175 )

Each rounds begin with 200 run

A : ( 225/145 )
B : 무게 자유
C : 상담

Compare to 230906

[ 아차산 ]

AMRAP : 15 MIN

3 Snatch ( 135/95 )
3 Hang Snatch
15 Squat
30 Double under

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

[ 수원 ]

AMRAP : 20 MIN

20 Weighted Box Step up ( 24/20 ) ( 50/35 )
20 Sit up
2 Single Devil Press

20 Weighted Box Step up
20 Sit up
4 Single Devil Press

20 Weighted Box Step up
20 Sit up
6 Single Devil Press
.
.
.

Scale : 무게 자유

@painstorms