24

Saturday 260718

[ 아차산 ]

For time of :

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Deadlift ( 225/155 )
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
Box Jump, step down ( 30/24 )

Each rounds begin with 3 Bar Muscle up

A : ( 155/105 ) 이상, ( 24/20 ), 6 PU or CTB
B : ( 95/65 ) 이상, 무게 자유, Band Assist
C : 상담

TIME CAP : 15 MIN

[ 압구정 ]

I go, you go

As many rounds as possible in 20 minutes :

3 Muscle up
6 Burpee over the Medicine Ball
9 Medicine Ball Clean ( 20/14 )

A : 3 BMU, 5 T2B
B : 5 Knee raise
C : 상담

[ 잠실 ]

For time of :

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

Kettlebell Swing ( 24/16 )
Jumping Lunge
V-up

A : 무게 자유
B : Knee Touch
C : 상담

[ 수원 ]

Team Hyrox

For time of :

1000/900 Machine
100 Burpee Broad Jump
80 Wall Ball Shot ( 14/10 )
500/400 Machine

Rest 3 minutes

1000/900 Machine
100 Sandbag Lunge ( 20/10 )
50 Sled Pull ( 103/78 )
500/400 Machine

Rest 3 minutes

1000/900 Machine
200 Farmers Carry ( 24/16 )
50 Sled Push ( 152/103 )
500/400 Machine

Scale : 귀가

23

Friday 260717

[ 압구정 ]

Team of 2

For time of :

100 Man Maker ( 50/35 )

Scale : 무게 자유

Compare to 230525

[ 잠실 ]

Team vs Team

3 Rounds

A,B : 5 Chest to bar
4 Thruster ( 95/65 )
3 Burpee over the barbell
2 Clean and Jerk
1 Bar Muscle up

C,D : 600m Run
한팀이 600m 다녀온 후 교대

A : ( 75/45 ), Pull up - Chest to bar
B : 무게 자유, Band Assist
C : 상담

[ 아차산 ]

"Card Game"

TBA

[ 수원 ]

수원점은 휴무입니다.
감사합니다.

22

Thursday 260716

[ 수원 ]

For time of :

10 Deadlift ( 275/185 )
20 Pull up
30 Wall Ball Shot ( 20/14 )
40 Box Jump ( 24/20 )
1000 Row
40 Box Jump
30 Wall Ball Shot
20 Pull up
10 Deadlift

A : ( 225/155 ), ( 14/10 )
B : ( 155/105 ) 이상, 볼 무게 자유, Step up
C : 상담

[ 압구정 ]

Team of 2

For time of :

100 Snatch ( 135/85 )

0:00 and every 6:00
400 Run ( Together )

TIME CAP : 30 MIN

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 아차산 ]

3 Rounds for time of :

11 Back Squat ( Body weight )
22 Burpee over the barbell
33 Box Jump over, step down ( 24/20 )

A : 75%
B : 높이 자유, 50%
C : 상담

TIME CAP : 18 MIN

[ 잠실 ]

AMRAP : 15 MIN

25 Double under
15 Sit up
1 - 2 - 3 - 4 - 5 - 6 - 7 • • •
Devil Press ( 50/35 )

B : 무게 자유
C : Single under

@painstorms

21

Wednesday 260715

[ 잠실 ]

1.

Back Squat

2 - 2 - 2 - 2 - 2

2.

For time of :

5 Shoulder Press ( 115/75 )
10 Overhead Squat
15 Push Press
20 Front Squat
25 Push Jerk
30 Back Squat

TIME CAP : 7 MIN

A : ( 95/65 )
B : ( 75/45 )
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

8 Single Devil Press ( 50/35 )
12 Dumbbell Walking Lunge
8 Chest to bar

A : n C2B, 8 Pull up
B : n Pull up
C : 상담

[ 아차산 ]

AMRAP : 14 MIN

12 Overhead Waking Lunge ( 45/35 )
10 Plate Snatch
8 Toes to bar

B : 무게 자유, Knee raise
C : 상담

[ 수원 ]

AMRAP : 14 MIN

7 Shuttle Run ( 20m )
21 Sit up
21 Back Extension

Scale : 귀가

@painstorms

20

Tuesday 260714

[ 압구정 ]

1.

Front Squat

7 - 7 - 7 - 7 - 7

#Start from the floor

TIME CAP : 25 MIN

2.

3 Rounds for time of :

100 Double under
50 Sit up

TIME CAP : 12 MIN

Scale : 200 Single under

[ 잠실 ]

“Laura"

Team of 2

AMRAP : 21 MIN

30 Row ( cal )
20 Burpee over the Rower
10 Power Clean ( 155/105 )

A : ( 115/75 )이상
B : ( 75/45 ) 이상
C : 상담

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

15/12 Row
9 Power Clean ( 135/95 )
15 Sit up
Max rep Handstand Walk ( 2m )

Rest 3 MIN

A : ( 95/65 ) 이상, WW or HWW
B : 12/10, 무게 자유, Inchworm Push up
C : 상담

[ 수원 ]

“Grettell”

10 Rounds for time of :

3 Clean and Jerk ( 135/95 )
3 Burpee over the barbell

Time Cap : 7 MIN

A : ( 115/75 )
B : 무게 자유
C : 상담

19

Monday 260713

[ 아차산 ]

AMRAP : 16 MIN

21 Wall Ball Shot ( 20/14 )
18 Chest to bar
15 Burpee
12 DB Snatch, alternating ( 70/50 )
9 Bar Muscle up

A : All PU or C2B, ( 50/35 )
B : 무게 자유, Band Assist
C : 상담

[ 압구정 ]

"Air Laura 2"

Team of 2

As many rounds as possible in 21 minutes :

30/24 Row ( Cal )
20 Burpee over the rower
10 Muscle up

A : 10 BMU / 20 T2B
B : 20 Knee raise
C : 상담

[ 잠실 ]

"Adrian"

7 Rounds for time of :

3 Forward Roll
5 Wall Climb
7 Toes to bar
9 Box Jump ( 30/24 )

TIME CAP : 18 MIN

A : Half Wall Walk, ( 24/20 )
B : Inchworm Push up
C : 상담

[ 수원 ]

AMRAP : 15 MIN

15 Toes to bar
30 Squat
60 Double under

A : Knee raise
B : x2 Single under
C : 상담

18

Saturday 260711

[ 수원 ]

10:30 Open Gym

[ 압구정 ]

5 Rounds for time of :

400 Run
25 Wall Ball Shot ( 20/14 )
50ft Handstand Walk

TIME CAP : 30 MIN

A : 무게 자유, 25ft
B : 10 Inchworm Push up
C : 상담

[ 아차산 ]

For time, completed anyhow :

10 Rope Climb ( 4.5m )
30 Bar Muscle up
60 DB Push Press ( 50x2/35x2 )
90 DB Front Squat

A : No Rope, PU or CTB, 무게 자유
B : Band Assist
C : 상담

TIME CAP : 18 MIN

[ 잠실 ]

10 Rounds for time of :

6 Handstand Push up
3 Snatch Grip Deadlift ( 155/115 )
1 Hang Snatch

TIME CAP : 12 MIN

A : Mat Assist, ( 115/75 )이상
B : Push up, ( 75/55 )이상
C : 상담

@painstorms

17

Friday 260710

[ 잠실 ]

1.

Max Reps Bar Muscle up

A : Band Assist
B : Toes to bar
C : Knee raise

2.

"19.1"

AMRAP : 15 MIN

19 Wall Ball Shot ( 20/14 )
19 Row ( cal )

Scale : 무게 자유

[ 압구정 ]

Team of 2

As many rounds as possible in 20 minutes :

15 Bar Muscle up
20 Burpee Box Jump over ( 24/20 )

A : n BMU, 20 Toes to bar
B : 20 Knee raise, 높이 자유
C : 상담

[ 아차산 ]

AMRAP : 14 MIN

4 Power Snatch ( 135/95 )
8 DB Renegade Row ( 50x2/35x2 )
12 Burpee over the barbell

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

[ 수원 ]

For time of :

30 - 20 - 10

Front rack Reverse Lunge ( 135/95 )
Knee to Elbow
Row ( Cal )

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

@painstorms

16

Thursday 260709

[ 압구정 ]

EMOM x 20

1 : 15/12 Row ( Cal )
2 : 21 Sit up
3 : 7 Snatch ( 135/85 )
4 : Rset

A : 무게 자유
B : 12/9, n Sit up, 5 Snatch
C : 상담

[ 잠실 ]

EMOM x 20

1 : 8 Strict Pull up
2 : 12 Shuttle Burpee ( 3m )
3 : 24 Jumping Lunge
4 : Rest

A : 5 Strict Pull up, 9 Shuttle Burpee, 18 Jumping Lunge
B : Band Assist, 7 Shuttle Burpee , 12 Jumping Lunge
C : 상담

[ 아차산 ]

4 Rounds

1 : Row
2 : Toes to bar
3 : Wall Ball Shot ( 14/10 )
4 : Sit up

60 SEC ON
30 SEC OFF

B : Knee raise, 무게 자유
C : 상담

[ 수원 ]

Team of 2

I Go, You Go

AMRAP : 18 MIN

3 Snatch ( 115/75 )
6 Push up
9 Squat

A : ( 95/65 )
B : 무게 자유
C : 상담

15

Wednesday 260708

[ 아차산 ]

10 Rounds for time of :

3 Wall Walk
6 DB Hang Clean and Jerk ( 35x2/25x2 )
40 Double under

A : Half Wall Walk, 무게 자유
B : 6 Inchworm Push up, 20 DU
C : 상담

TIME CAP : 15 MIN

[ 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

Compare to 250623

[ 잠실 ]

AMRAP : 15 MIN

2 - 4 - 6 - 8 - 10 - 12 - 14 • • •

Single arm DB Push Press ( 50/35 )
Single arm DB Hang Power Clean
Single arm DB Front rack Squat

Sclae : 무게 자유

[ 수원 ]

AMRAP : 15 MIN

20 Box Jump ( 24/20 )
10 Pull up
10 Power Clean ( 95/65 )

*Step down from the box

A : 무게 자유
B : Band Assist, Step up
C : 상담

14

Tuesday 260707

[ 수원 ]

AMRAP : 15 MIN

50 Double under
25/25 Single Arm DB Push Jerk ( 50/35 )
50 Double under
50 Sit up

A : 무게 자유
B : 100 Single
C : 상담

[ 압구정 ]

5 Rounds

2 Minutes of :

5 Wall Walk
5 Clean ( 205/135 )
Max reps Burpee over the barbell

Rest 2 Minutes

A : ( 175/115 )
B : 무게 자유
C : 상담

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

5 Power Clean ( 135/95 )
6 Front Rack Lunge
7 Front Squat
14 Sit up
Max cal Row

Rest 3 MIN

A : ( 95/65 ) 이상
B : 무게 자유
C : 상담

[ 잠실 ]

For time of :

100 - 80 - 60 - 40 - 20
Double under
50 - 40 - 30 - 20 - 10
Sit up
5 - 4 - 3 - 2 - 1
Unbroken Muscle up

TIME CAP : 15 MIN

A : Broken 10 - 8 - 6 - 4 - 2 Toes to bar
B : Single under, Knee raise
C : 상담

@painstorms

13

Monday 260706

[ 잠실 ]

Team of 2

AMRAP : 15 MIN

2 Rounds each of :

3 Power Clean ( 135/95 )
6 Push up
9 Squat

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

[ 압구정 ]

As many rounds as possible in 16 minutes :

8 Toes to bar
8 Push up
12 Overhead Squat ( 45/35 )

A : n T2B
B : Knee raise
C : 상담

[ 아차산 ]

AMRAP : 16 MIN

1 - 2 - 3 - 4 …
Bar Muscle up
8 Kettlebell Swing ( 32/24 )
8 Bupree Box Jump over, step down ( 24/20 )

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

[ 수원 ]

For time of :

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

20 Thruster
25 Burpee over the barbell

30 Thruster ( 95/65 )
35 Burpee over the barbell

A : ( 75/55 )
B : 무게 자유
C : 상담

@painstorms

12

Saturday 260704

[ 압구정 ]

Team of 2

For time of :

1 : 5000 Row
2 : 400 Run

Scale : 상담

Compare to 251105

[ 잠실 ]

5 Rounds for time of :

400m Run
Rest 1 MIN

Scale : 귀가

[ 아차산 ]

5 Rounds for time of :

200ft Shuttle Run
6 Snatch ( 135/95 )

A : ( 95/65 ) 이상
B : 무게 자유
C : 상담

TIME CAP : 7 MIN

[ 수원 ]

내일은 엠티로 휴무입니다.
운동하고 싶으신 분들은 따로 연락주세요.
감사합니다.

11

Friday 260703

[ 아차산 ]

AMRAP : 15 MIN

6 Chest to bar
9 Push up
15 Box Jump over, step down ( 24/20 )

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

[ 압구정 ]

As many rounds as possible in 15 minutes :

9 Burpee
5 Deadlift ( 225/145 )
5 Bar Muscle up

A : n BMU, 5 Chest to bar, ( 185/125 )
B : 5 Pull up
C : 상담

[ 잠실 ]

10 Rounds for time of :

3 Unbroken Power Clean ( 135/95 )
24 Double under
3 Muscle up

TIME CAP : 16 MIN

A : ( 95/65 ), 5 C2B or 5 Pull up
B : Broken ( 무게 자유 ), Band Assist
C : 상담

[ 수원 ]

EMOM x 24

1 : 12/10 Row ( Cal )
2 : 12 Wall Ball Shot ( 20/14 )
3 : 12 Burpee

A : 10/8, 10, 10
B : 8 Burpee
C : 상담

10

Thursday 260702

[ 수원 ]

AMRAP : 15 MIN

15 Box Jump ( 24/20 )
15 Push up
15 Toes to bar

A : Knee raise
B : Step up
C : 상담

[ 압구정 ]

"Lite 2.0"

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 Kettlebell Swing ( 24/16 )
20 Handstand push up
10 Muscle up

TIME CAP : 25 MIN

A : 무게 자유, Mat Assist, No Muscle up
B : 80 Single, No HSPU
C : 상담

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

20 Wall Ball Shot ( 20/14 )
20 DB Snatch, alternating ( 50/35 )
Max cal Row

Rest 3 MIN

A : 무게 자유
B : 16 Reps
C : 상담

[ 잠실 ]

3 Rounds for time of :

40 Overhead Walking Lunge ( 45/25 )
30 Wall Ball Shot ( 20/14 )
20 Box Jump ( 24/20 )

TIME CAP : 18 MIN

A : 무게 자유
B : 높이 자유
C : 상담

@painstorms