80

Thursday 250903

[ 압구정 ]

Team of 2

For time of :

200 Wall Ball Shot ( 20/14 )
100 Burpee over the rower
2000/1600 Row

Scale : 무게 자유

[ 잠실 ]

For time of :

200 Sit up

Every 40 repetitions completed, perform :

10 Handstand Walk ( m )

A : 6 Wall Walk
B : 6 Half Wall Walk
C : 상담

[ 아차산 ]

EMOM x 20

1 : 15/12 Row
2 : 15 Sit up
3 : 10 Strict Handstand Push up
4 : 14 Box Jump, step down ( 30/24 )
5 : Rest

A : HSPU or Mat Assist, ( 24/20 )
B : 12/10 Row , 12 SU, Push up, 높이 자유
C : 상담

[ 수원 ]

For time of :

50 Deadlift ( 185/125 )
40 Pull up
30 Row ( Cal )
20 Chest to bar
10 Squat Clean

A : ( 155/105 ), All Pull up
B : 무게 자유, Assist Pull up
C : 상담

79

Wednesday 250903

[ 아차산 ]

Team of 2

AMRAP : 20 MIN

20 Deadlift ( 135/95 )
20 Power Clean
20 Front Squat
20 Push Jerk
1R : 20 Pull up
2R : 20 Chest to bar
3R+ : 20 Bar Muscle up

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

[ 압구정 ]

Base Line

As many rounds as possible in 18 minutes :

10 Pull up
15 Push up
20 Sit up
25 Squat

Scale : Assist pull up

[ 잠실 ]

“Team of 2"

For time of :

2000 Run with partner ( m )
1000 Row ( m )
50 Snatch ( 95/65 )
25 Muscle up

A : ( 75/55 ), 50 Chest to bar or Pull up
B : 1Km Run, 무게 자유, Band Assist
C : 상담

[ 수원 ]

1.

Power Clean

1 - 1 - 1 - 1 - 1

2.

For time of :

15 - 12 - 9 - 6 - 3

Power Clean ( 115/75 )
Strict Push up

Time Cap : 7 MIN

A : 무게 자유
B : Hand raise push up
C : 상담

78

Tuesday 250902

[ 수원 ]

AMRAP : 20 MIN

20 Dumbbell Snatch ( 50/35 )
15 Dumbbell Front Squat
10 Burpee
5 Bar Muscle up

A : 무게 자유, 10 T2B
B : 10 Knee raise
C : 상담

[ 압구정 ]

For time of :

2500 Run
25 Clean and Jerk ( 185/125 )

TIME CAP : 25 MIN

A : ( 155/105 )
B : 무게 자유
C : 상담

[ 잠실 ]

1.

Back Squat

5 - 5 - 5 - 5 - 5

2.

AMRAP : 7 MIN

1 - 2 - 3 - 4 - 5 - 6 - 7 • • •
Box Jump step down ( 30/24 )
2 - 4 - 6 - 8 - 10 - 12 - 14 • • •
Push up

B : ( 24/20 )
C : 높이 자유

[ 아차산 ]

5 Rounds

AMRAP : 3 MIN

3 Wall Walk
12 Burpee
36 Double under

Rest 1 MIN

A : Half Wall Walk
B : x2 Inchworm Push up, 10 DU
C : 상담

@painstorms

77

Monday 250901

[ 잠실 ]

AMRAP : 15 MIN

24 Double under
12 Toes to bar
6 Hang Power Clean ( 165/115 )

A : ( 115/85 ) 이상
B : Knee raise, ( 75/55 ) 이상
C : Single under, 무게 자유

[ 압구정 ]

As many rounds as possible in 16 minutes :

12 Dumbbell Walking Lunge ( 50/35 )
8 Burpee over the Dumbbell
4 Bar Muscle up

A : 8 Toes to bar
B : 8 Knee raise
C : 상담

[ 아차산 ]

AMRAP : 15 MIN

5 Front Squat ( 135/95 )
10 V up
15 Box Jump over ( 24/20 )

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

[ 수원 ]

For 6 Rounds, complete 1 minute of :

45 Double under
Max Kettlebell Swing ( 32/24 )

Rest 1 minute

A : 무게 자유
B : Single under
C : 상담

@painstorms

76

Saturday 250830

[ 압구정 ]

"Linda for team fixed"

As many reps as possible in 25 minutes :

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

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

Scale : 무게 자유

Compare to 231230

[ 잠실 ]

"G.I Joe"

For time of :

50 Burpee Bar Muscle up

or

"G.l Jane"

For time of :

100 Burpee Pull up

Scale : Jumping Pull up

[ 아차산 ]

For time of :

24 - 18 - 12 - 6

DB Overhead Lunge, L ( 50/35 )
DB Overhead Lunge, R
Burpee over the DB

B : 무게 자유
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

AMRAP : 16 MIN

12 Toes to bar
14 Box Jump Over ( 24/20 )
16 Wall Ball Shot ( 20/14 )

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

75

Friday 250829

[ 아차산 ]

Team of 2

AMRAP : 18 MIN

55 Row
55 Wall Ball Shot ( 20/14 )
55 Pull up
55 Burpee

B : 무게 자유, Bnad Assist
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

3 Wall Walk
12 Dumbbell Snatch ( 50/35 )
12 Box Jump ( 24/20 )
#Step down from the box

A : 무게 자유
B : 6 Inchworm Push up, Step up
C : 상담

[ 잠실 ]

"Sukal"

For time of :

100 Burpee

On the minutes 5 Thruster ( 135/95 )

TIME CAP : 20 MIN

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

[ 수원 ]

AMRAP : 18 MIN

15 Deadlift ( 155/105 )
12 Push up
15 Kettlebell Swing ( 24/16 )
12 Kettlebell Front Rack Lunge

A : 둘 중 하나 무게 자유
B : 둘 다 무게 자유
C : 상담

74

Thursday 250828

[ 수원 ]

Team of 2

5 Rounds for time of :

50/40 Row ( Cal )
30 W up

Scale : 상담

[ 압구정 ]

5 Rounds for time of :

500/400 Row
5 Muscle up
30 Squat

TIME CAP : 24 MIN

A : BMU / 15 T2B
B : 15 Knee raise
C : 상담

Compare to 221221

[ 잠실 ]

Team of 2

AMRAP : 17 MIN

20 Wall Ball Shot ( 20/14 )
20 Box Step up over with MB ( 24/20 )
20 Row ( cal ) with partner hold MB

# 공 바닥에 떨구거나 어딘가에 기대면 팀원 둘다 5버피

A : 무게 자유
B : 높이 자유
C : 상담

[ 아차산 ]

For time of :

50 - 40 - 30 - 20 - 10

Sit up
Double under

Each rounds begin with 6 Clean and Jerk ( 135/95 )

A : ( 95/65 ) 이상
B : 무게 자유, 1/2 DU or x2 SU
C : 상담

TIME CAP : 18 MIN

@painstorms

73

Wednesday 250827

[ 잠실 ]

For time of :

100 - 80 - 60 - 40 - 20
Double under
50 - 40 - 30 - 20 - 10
Sit up
50 - 40 - 30 - 20 - 10
Back Extension

TIME CAP : 18 MIN

A : 50 - 40 - 30 - 20 - 10 Double under
B : Single under
C : 상담

[ 압구정 ]

For time of :

50 - 40 - 30 - 20 - 10
Sit up
5 - 4 - 3 - 2 - 1
Clean ( 225/145 )

Each rounds begin with 400 Run

TIME CAP : 22 MIN

A : ( 185/125 )
B : 무게 자유
C : 상담

[ 아차산 ]

2 Rounds

AMRAP : 2 MIN

50ft DB Walking Lunge ( 50x2/35x2 )
50ft DB Farmers Carry
Max cal Row

Rest 2 MIN

2 Rounds

AMRAP : 2 MIN

12 DB Front Squat
50ft Front Rack Carry
Max cal Row

Rest 2 MIN

B : 무게 자유
C : 상담

[ 수원 ]

For time of :

400 Run
30 Chest to bar
400 Run
20 Snatch ( 115/75 )
400 Run
20 Clean and Jerk
400 Run

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

@painstorms

72

Tuesday 250826

[ 압구정 ]

Team of 2

For time of :

100 Ground to Overhead ( 95/65 )
100 Burpee over the barbell
100 Overhead Squat
100 Burpee over the barbell

TIME CAP : 21 MIN

A : ( 75/55 )
B : 무게 자유
C : 상담

[ 잠실 ]

Team of 2

AMRAP : 25 MIN

5 - 10 - 15 - 20 - 25 • • •

Power Clean ( 135/95 )
Pull up
Front Squat
Toes to bar
Shoulder to overhead
Burpee over the barbell

A : ( 115/75 )
B : ( 75/55 ) 이상, Band Assist, Knee raise
C : 상담

[ 아차산 ]

AMRAP : 15 MIN

10 Handstand Push up
10 Box Jump, step down
10 Toes to bar

A : Mat Assist
B : Inchworm Push up ,높이 자유, Knee raise
C : 상담

[ 수원 ]

1.

Back Squat

20x1

2.

Tabata Sit up
Tabata Squat

71

Monday 250825

[ 아차산 ]

AMRAP : 18 MIN

1 Power Snatch ( 155/105 )
10 Push up
20 Squat

2 Power Snatch
10 Push up
20 Squat

3 Power Snatch
10 Push up
20 Squat

…

A : ( 95/65 ) 이상
B : 무게 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

8 Knee to elbow
8 Kettlebell Swing ( 24/16 )
12 Goblet Squat

A : 무게 자유
B : Knee raise
C : 상담

[ 잠실 ]

“Dizzy Diane"

For time of :

15 - 12 - 9

Deadlift ( 155/105 )
Handstand Walk ( m )
Handstand Push up

A : ( 115/75 ) 이상, Handstand Shoulder tap, Mat Assist
B : ( 75/55 ) 이상, Handstand Hold 30 - 24 - 18 ( sec ), Push up
C : 무게 자유, Plank

[ 수원 ]

4 Rounds for time of :

50 Double under
15 Thruster ( 95/65 )
10 Burpee over the barbell

A : 무게 자유
B : x2 Single under
C : 상담

70

Saturday 250823

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

"Kali"

5 Rounds for time of :

400 Run
15 Burpee
30 Wall Ball Shot ( 20/14 )

Scale : 상담

Compare to 220812

[ 잠실 ]

AMRAP : 18 MIN

5 Snatch ( 175/115 )
250m Row

A : ( 135/95 )이상
B : ( 75/55 ) 이상
C : 무게 자유, 200m Row

[ 아차산 ]

AMRAP : 15 MIN

500/400 Row
20 Sit up
10 Deadlift ( 315/205 )

A : ( 185/125 ) 이상
B : 무게 자유
C : 상담

@painstorms

69

Friday 250822

[ 잠실 ]

10 Rounds for time of :

3 Bar Muscle up
6 DB Thruster ( 50/35 )
18 Walking Lunge

TIME CAP : 17 MIN

A : 6 Toes to bar, 무게 자유
B : 6 Knee raise
C : Squat, 10 Walking Lunge

[ 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 240625

[ 아차산 ]

For time of :

21 DB Snatch, alternating ( 50/35 )
21 DB Thurster
21 Pull up

15 DB Snatch
15 DB Thurster
15 Chest to bar

9 DB Snatch
9 DB Thurster
9 Bar Muscle up

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

TIME CAP : 15 MIN

[ 수원 ]

For time of :

20-18-16-14-12-10-8-6-4-2
Pull up
3 Clean ( 185/125 )

A : ( 155/105 )
B : Assist Pull up, 5 Clean, 무게 자유
C : 상담

@painstorms

68

Thursday 250821

[ 압구정 ]

"Micheal"

3 Rounds for time of :

1000/800 Row
50 Back Extension
50 Sit up

Scale : 상담

Compare to 250208

[ 잠실 ]

4 Rounds

2 Minutes of :

15/12 Row ( cal )
12 Burpee over the barbell
Max Hang Power Clean ( 135/95 )

Rest 2 Minutes

A : ( 95/65 ) 이상
B : 12/9, 9 Burpee over the barbell, 무게 자유
C : 상담

[ 아차산 ]

EMOM x 20

1 : 10 Push Jerk ( 135/95 )
2 : 15 Burpee
3 : 60 Double under
4 : Rest

A : ( 95/65 ) 이상
B : 무게 자유, 12 Burpee, 20 DU
C : 상담

[ 수원 ]

60 Double under
30 Pike Push up
60 Double under
30 Box Jump ( 30/24 )
60 Double under
30 Inch Worm
60 Double under

*Step down from the box

A : Strcict Push up, ( 24/20 )
B : x2 Single under, Hand raise Push up, Step up
C : 상담

67

Wednesday 250820

[ 아차산 ]

AMRAP : 14 MIN

60 Row
50 Sit up
40 Box Jump over ( 24/20 )
30 Wall Ball Shot ( 20/14 )
20 Handstand Push up

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

[ 압구정 ]

As many rounds as possible in 15 minutes :

3 Bar Muscle up
6 Single Devil Press ( 50/35 )
12 Box Jump ( 24/20 )
#Step down from the box

A : 6 Toes to bar
B : 6 Knee raise, Step up
C : 상담

[ 잠실 ]

“Team Nutts"

For time of :

20 Handstand Push up
30 Deadlift ( 255/175 )
50 Box Jump ( 30/24 )
100 Pull up
200 Wall Ball Shot ( 20/14 )
400 Double under
400 Run with Medicine Ball

TIME CAP : 28 MIN

A : Mat Assist, ( 185/125 ) 이상, ( 24/20 ), ( 14/10 )
B : Push up, ( 95/65 ) 이상, 높이 자유, Band Assist, 공 무게 자유, Single under
C : 상담

[ 수원 ]

AMRAP : 12 MIN

3 - 6 - 9 - 12 - 15 • • •

Squat
Sit up
Russian Kettlebell Swing ( 24/16 )

Scale : 무게 자유

66

Tuesday 250819

[ 수원 ]

Team of 2

AMRAP : 24 MIN

200 Famers Carry ( 50/35 )
20 Dumbbell Front Squat
10 Devil Press
10 Bar Muscle up

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

[ 압구정 ]

As many rounds as possible in 20 minutes :

200 Run
12 Handstand push up
2 Unbroken Snatch ( 155/105 )

A : Mat Assist
B : 30 Sec Plate Overhead Hold
C : 상담

[ 잠실 ]

1 .

Push Press

1 - 1 - 1 - 1 - 1

2.

AMRAP : 5 MIN

5 Push Press ( 135/95 )
5 Strict Pull up

B : ( 95/65 ) 이상
C : 무게 자유, Jumping Pull up

[ 아차산 ]

10 Rounds for time of :

5 Power Clean ( 95/65 )
5 Burpee over the barbell

B : 무게 자유
C : 상담

TIME CAP : 15 MIN

@painstorms