155

Friday 260612

[ 잠실 ]

6 Rounds for time of :

30 Walking Lunge
20 Russian Kettlebell Swing ( 24/16 )
10 Push up

TIME CAP : 16 MIN

Scale : 무게 자유

[ 압구정 ]

As many rounds as possible in 16 minutes :

2 Hang Power Clean ( 185/125 )
4 Strict Pull up
8 One leg Squat, Alternating

A : ( 155/105 )
B : 12 Jumping Lunge
C : 상담

[ 아차산 ]

For time of :

100 Squat
2 Power Snatch ( 135/95 )
80 Squat
4 Power Snatch
60 Squat
6 Power Snatch
40 Squat
8 Power Snatch
20 Squat
10 Power Snatch

A : ( 95/65 ) 이상
B : 무게 자유
C : 상담

TIME CAP : 10 MIN

[ 수원 ]

For time of :

30 Power Clean ( 155/105 )
800 Run
30 Power Clean

A : ( 135/85 )
B : ( 95/65 ) 이상
C : 무게 자유

@painstorms

154

Thursday 260611

[ 압구정 ]

EMOM x 30

1 : 15/12 Row ( Cal )
2 : 12 Burpee
3 : 50 Double under

A : 12/10, 10
B : 10/8, 10, 50 Single
C : 맘대로

[ 잠실 ]

“Uplift"

For Time
Every 4 minutes, complete:
15 Burpee Box Jump ( 24/20 )
20 Pull up
50 Double Under
Max Wall Ball Shot ( 20/14 )
Rest 1 minute

*Complete as many rounds until 200 Wall Ball
Shots are accumulated.

TIME CAP : 30 MIN

A : Pull up, 무게 자유
B : 높이 자유, Band Pull up, Single under
C : 상담

[ 아차산 ]

EMOM x 20

1 : Row
2 : Burpee
3 : Pull up
4 : Wall Ball Shot ( 14/10 )
5 : Rest

B : Band Assist, 무게 자유
C : 상담


[ 수원 ]

AMRAP : 15 MIN

5 Pull up
5/5 Dumbbell Push Jerk ( 50/35 )
10 Dumbbell Overhead Lunge

A : 무게 자유
B : Assist Pull up
C : 상담

153

Wednesday 260610

[ 아차산 ]

5 Rounds

AMRAP : 3 MIN

6 V up
8 DB Hang Clean and Jerk, alternating ( 50/35 )
10 Box Jump over, step down ( 24/20 )

Rest 1 MIN

A : 무게 자유
B : Knee touch, 높이 자유
C : 상담

[ 압구정 ]

4 Rounds

As many reps as possible in 3 minutes :

21 Sit up
15 Box Jump over ( 24/20 )
9 Squat Clean ( 135/85 )
Max reps Toes to bar

Rest 3 minutes

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

[ 잠실 ]

For time of :

1000 Run
200 Row
800 Run
400 Row
600 Run
600 Row
400 Run
800 Row
200 Run
1000 Row

Scale : 800/200 - 600/400 - 400/600 - 200/800

[ 수원 ]

Team of 2

2 Sets

EMOM : 18 MIN

1 : Ski
2 : Burpee Broad Jump
3 : Row
4 : Sled Push
5 : Wall Ball Shot ( 14/8 )
6 : Bike

Rest 5 minutes

Scale : 상담

152

Tuesday 260609

[ 수원 ]

For 4 rounds, complete as many reps as possible in 3 minutes of :

21 Sit up
15 Box Jump over ( 24/20 )
9 Squat Clean ( 135/95 )
Max Toes to bar in remaining time.

Rest 3 minutes between rounds

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

[ 압구정 ]

I Go, You Go

As many rounds as possible in 18 minutes :

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

A : ( 95/65 )
B : 무게 자유
C : 상담

[ 아차산 ]

For time of :

10 Muscle up
50 Double under
25 Toes to bar
50 Double under
15 Wall Walk
50 Double under
25 Toes to bar
50 Double under
10 Muscle up

A : T2B, HWW
B : Knee raise, 10 DU, x2 Inchworm Push up
C : 상담

TIME CAP : 15 MIN

[ 잠실 ]

For 4 rounds, complete as many reps as possible in 3 minutes of :

21 Sit up
15 Box jump over ( 24/20 )
9 Squat clean ( 135/95 )
Max toes to bar in remaining time

Rest 3 minutes between rounds

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

151

Monday 260608

[ 잠실 ]

1.

Push Press

3 - 3 - 3 - 3 - 3

2.

AMRAP : 7 MIN

1 - 2 - 3 - 4 - 5 • • •
Strict Pull up
Push Press ( 155/105 )

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

[ 압구정 ]

As many rounds as possible in 16 minutes :

6 Burpee over the Dumbbell
5/5 DB Hang Clean and Jerk ( 50/35 )
4 Bar Muscle up

A : 6 Toes to bar
B : 6 Knee raise
C : 상담

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

18/15 Row
3 Power Clean ( 165/115 )
3 Hang Power Clean
3 Front Squat
Max reps Burpee over the barbell

Rest 3 MIN

A : ( 115/95 ) 이상
B : 15/12 Row, 무게 자유
C : 상담

[ 수원 ]

6 Rounds for time of :

24 Kettlebell Swing ( 24/16 )
12 Burpee to a target

Scale : 무게 자유

@painstorms

150

Saturday 260606

[ 압구정 ]

"Joshua"

5 Rounds for time of :

400 Run
30 Sit up
15 Deadlfit ( 225/145 )

A : ( 185/125 )
B : 무게 자유
C : 상담

[ 수원 ]

Team Hyrox

For time of :

800 Run
1000 Ski

800 Run
50 Sled Push ( 152/103 )

800 Run
50 Sled Pull ( 103/78 )

800 Run
80 Burpee Broad Jump

800 Run
1000 Row

800 Run
200 Farmers Carry ( 24/16 )

800 Run
100 Sandbag Lunge ( 20/10 )

800 Run
100 Wall Ball Shot ( 14/8 )

Scale : 귀가

[ 잠실/아차산 ]

휴관

149

Friday 260605

[ 아차산 ]

E2MOM x 5

10 Burpee Box Jump over ( 24/20 )
10 Thruster ( 50x2/35x2 )

A : 무게 자유, 8 reps
B : 높아 자유, 6 reps
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

6 Chest to bar
9 Push up
12 Overhead Walking Lunge ( 45/35 )

A : 무게 자유
B : Pull up
C : 상담

[ 잠실 ]

"King Kong"

3 Rounds for time of :

1 Deadlift ( 455/320 )
2 Muscle up
3 Squat Clean ( 250/175 )
4 Handstand Push up

TIME CAP : 15 MIN

A : "Queen Kong" ( 365/265 ), ( 185/125 )
B : ( 185/125 )이상, 10 Chest to bar or Pull up( 115/75 )이상, Mat Assist
C : 2 Deadlift / 6 Squat Clean ( 무게 자유), 10 Band Assist or Jumping Pull up, 14 Push up

[ 수원 ]

6 Rounds for time of :

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

TIME CAP : 18 MIN

A : 무게 자유, Mat Assist
B : Box Step over
C : 상담

148

Thursday 260604

[ 수원 ]

AMRAP : 16 MIN

15 Pull up
25 Sit up
35 Double under

A : Band Assist
B : 70 Single under
C : 상담

[ 압구정 ]

1.

Snatch Complex

1 Snatch - 1 Hang Snatch

TIME CAP : 15 MIN

2.

As many rounds as possible in 12 minutes :

30 Double under
10 Dumbbell Snatch ( 50/35 )

Scale : 50 Single, 무게 자유

[ 잠실 ]

AMRAP : 14 MIN

5 Wall Walk
10 Box Jump step down ( 24/20 )
15 Sit up
20 Back Extension

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

[ 아차산 ]

AMRAP : 16 MIN

40 Walking Lunge
12 Power Clean and Jerk ( 115/75 )
40 Sit up

A : ( 95/65 )
B : 무게 자유
C : 상담

@painstorms

147

Wednesday 260603

[ 잠실 ]

Team of 2

AMRAP : 20 MIN

50 Single arm Devil Press, alt ( 50/35 )
50 Wall Ball Shot "2-fer-1s" ( 20/14 )
50 Bar facing Burpee
50 Thruster ( 135/95 )
50 Burpee Bar Muscle up

A : 덤벨/공 무게 자유, ( 95/65 ), Burpee Chest to bar or Pull up
B : 바벨 무게 자유, WBS, Burpee Bar Touch
C : 상담

[ 압구정 ]

"Luce"

3 Rounds for time of :

800 Run
10 Muscle up
100 Squat

TIME CAP : 40 MIN

A : 10 BMU / 30 T2B
B : 30 Knee raise
C : 상담

Compare to 220806

[ 아차산 ]

"Murph"

For time of :

1600 Run

Then,

10 Rounds

10 Pull up
20 Push up
30 Squat

Then,

1600 Run

A : Band Assist
B : 800m, ( 6, 12, 18 )
C : 상담

[ 수원 ]

Team of 2

For time of :

75 Deadlift ( 155/105 )
50 Hang Power Clean
50 Shoulder to overhead
50 Hang Power Clean
75 Deadlift

A : ( 135/85 )
B : ( 95/65 ) 이상
C : 상담

@painstorms

146

Tuesday 260602

[ 압구정 ]

"Laura"

Team of 2

As many rounds as possible in 21 minutes :

30/24 Row ( Cal )
20 Burpee over the barbell
10 Power Clean ( 155/105 )

A : ( 115/75 )
B : 무게 자유
C : 상담

Compare to 250929

[ 잠실 ]

5 Rounds for time of :

30 Double under
20 Knee to Elbow
10 Handstand Push up

TIME CAP : 17 MIN

A : Toes to bar, Mat Assist
B : Knee raise, Push up
C : x2 Single under

[ 아차산 ]

5 Rounds for time of :

5 Bar Muscle up
10 Toes to bar
15 Burpee
50 Double under

A : 15 T2B
B : 15 Knee raise, 20 DU
C : 상담

TIME CAP : 18 MIN

[ 수원 ]

3 Set

3 Rounds

15 Power Snatch ( 75/55 )
12 Burpee over the barbell

-Rest 3 minutes between sets-

Scale : 무게 자유

145

Monday 260601

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

15/12 Row
10 Deadlift ( 225/145 )
15/12 Row
Max reps Wall Ball Shot ( 20/14 )

Rest 3 MIN

A : ( 155/105 ) 이상, 무게 자유
B : 12/10 Row, ( 95/65 ) 이상
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Toes to bar
10 Kettlebell Swing ( 24/16 )
10 Box Jump ( 24/20 )

A : 무게 자유
B : Knee raise, 높이 자유
C : 상담

Compare to 250616

[ 잠실 ]

1.

Front Squat

3 - 3 - 3 - 3 - 3

2.

For time of :

15 - 12 - 9

Row ( cal )
Front Squat ( 115/85 )
Kettlebell Swing ( 24/16 )

A : ( 95/65 ), 무게 자유
B : ( 75/45 )
C : 상담

[ 수원 ]

1.

Back Squat

5 - 5 - 5 - 5 - 5

2.

For time of :

100 Toes to bar

Time Cap : 10 MIN

Scale : Knee raise

144

Saturday 260530

[ 수원 ]

For time of :

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

Power Snatch ( 75/55 )
Overhead Squat

Then,

15 Hang Squat Snatch

TIME CAP : 15 MIN

Scale : 무게 자유

[ 압구정 ]

Team of 2

4 Rounds for time of :

1000/800 Row
50 Box Step up ( 50x2/35x2 )

Scale : 무게 자유

[ 잠실 ]

Team of 2

For time of :

30 - 25 - 20 - 15 - 10 - 5

Hang Power Snatch ( 95/75 )
Burpee over the barbell
Hang Squat Snatch

TIME CAP : 20 MIN

A : ( 75/55 )
B : 무게 자유
C : 상담

[ 아차산 ]

For time, completed any how :

90 Row
60 Burpee
30 Muscle up

A : 60 T2B
B : 60 Knee raise
C : 상담

TIME CAP : 14 MIN

@painstorms

143

Friday 260529

[ 잠실 ]

"Nicole"

AMRAP : 20 MIN

400m Run
Max Pull up

B : Band Pull up
C : 20 Jumping Pull up

[ 압구정 ]

As many rounds as possible in 18 minutes :

10 Burpee
15 Sit up
10 Knee to elbow
15 Back Extension

Scale : Knee raise

Compare to 250408

[ 아차산 ]

AMRAP : 16 MIN

80 Double under
10 Power Snatch ( 95/65 )
40 Squat

A : 40 DU, 무게 자유
B : 20 DU
C : 상담

[ 수원 ]

AMRAP : 15 MIN

3 Hang Power Clean ( 155/105 )
9 Burpee
27 Double under

A : ( 135/95 )
B : 무게 자유, x2 Single
C : 상담

@painstorms

142

Thursday 260528

[ 압구정 ]

3 Rounds for time of :

400 Run
21 Squat Clean ( 115/75 )

A : ( 95/65 )
B : 무게 자유
C : 상담

[ 잠실 ]

AMRAP : 7 MIN

15 Row ( cal )
15 Handstand Push up

Rest 3 MIN

AMRAP : 7 MIN

15 Box Jump ( 24/20 )
15 Push up

A : Mat Assist
B : All Push up, 높이 자유
C : 귀가

[ 아차산 ]

E3MOM x 8

1 : Row
2 : Burpee Broad Jump ( 30ft )
3 : Assult Bike
4 : Shuttle Run ( 60ft )
5 : Row
6 : Sandbag Walking Lunge ( 20/10 )( 30ft )
7 : Bike
8 : Shuttle Run

Rest 1 MIN

C : 상담

[ 수원 ]

Team of 2

For time of :

150 Wall Ball Shot ( 20/14 )
150 Toes to bar
150 Dumbbell Snatch ( 50/35 )
150 Box Jump over ( 24/20 )

A : 둘 중 하나 무게 자유
B : 둘 다 무게 자유, Knee raise, Step over
C : 상담

141

Wednesday 260527

[ 아차산 ]

AMRAP : 15 MIN

10 DB Snatch, alternating ( 50/35 )
10 Toes to bar
10 Inchworm Push up

A : 무게 자유
B : Knee raise
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

2 Muscle up
4 Burpee over the dumbbell
8 Dumbbell Snatch ( 65/45 )

A : BMU, 4 T2B
B : 4 Knee raise
C : 상담

[ 잠실 ]

For time of :

10 Deadlift( 185/125 ), 2 Sit up
9 Deadlift, 4 Sit up
....Continue this pattern untill....
2 Deadlift, 18 Sit up
1 Deadlift, 20 Sit up

A : ( 135/95 ) 이상
B : ( 95/65 ) 이상
C : 상담

[ 수원 ]

6 Rounds for max Cal

1:30 On
1:30 Off

20 One leg Squat
Max Row ( Cal )

Scale : 30 Jumping Lunge