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

140

Tuesday 260526

[ 수원 ]

1.

Press Complex

5 Shoulder Press + 5 Push Press + 5 Push Jerk

Time Cap : 20 MIN

2.

AMRAP : 7 MIN

7 Shoulder to overhead ( 95/65 )
21 Sit up

Scale : 무게 자유

[ 압구정 ]

I Go, You Go

As many rounds as possible in 15 minutes :

5 Wall Ball Shot ( 20/14 )
3 Handstand push up
1 Clean ( 205/145 )

A : 클린 무게 자유
B : 둘 다 자유
C : 상담

Compare to 230519

[ 아차산 ]

5 Rounds

AMRAP : 2 MIN

26 Box Jump over, step down ( 24/20 )
Max reps Wall Ball Shot ( 20/14 )

Rest 2 MIN

A : 무게 자유
B : 20 BJO, 높이 자유
C : 상담

[ 잠실 ]

“Team of 2"

AMRAP : 10 MIN

150 Wall Ball Shot ( 20/14 )
90 Double under ( each )
30 Muscle up

A : 무게 자유, 50 Toes to bar
B : Single under, 50 Knee raise
C : 상담

@painstorms

139

Monday 260525

[ 잠실 ]

"Hotshots 19"

6 Rounds for time of :

30 Squat
19 Power Clean ( 135/95 )
7 Strict Pull up
400 Run

TIME CAP : 50 MIN

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

[ 압구정 ]

I Go, You Go

As many rounds as possible in 18 minutes :

3 Devil Press ( 50/35 )
3 Dumbbell Thruster
3 Bar Muscle up

A : n BMU, 3 C2B
B : 3 Pull up
C : 상담

[ 아차산 ]

Team of 2

For time of :

2000 Row

Then,

5 Rounds

20 Pull up
20 Hang Power Clean ( 135/95 )
20 Burpee over the barbell

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

TIME CAP : 30 MIN

[ 수원 ]

"Murph"

For time of :

1600 Run

10 Rounds

10 Pull up
20 Push up
30 Squat

1600 Run

A : 8, 16, 24
B : 1200 Run, 6, 12, 18
C : 상담

@painstorms

138

Saturday 260523

[ 압구정 ]

3 Rounds for time of :

400 Run
30 Overhead Walking Lunge ( 45/35 )
30 Toes to bar

A : 무게 자유
B : n T2B / Knee raise
C : 상담

[ 잠실 ]

"Medusa"

For Load

500 Run
50 Sit up
50 Burpee
Max reps Snatch ( Weight of your choice )

TIME CAP : 10 MIN

A : 400, 40 Sit up, 40 Burpee
B : 300, 30 Sit up, 30 Burpee
C : 상담

[ 아차산 ]

5 Rounds for time of :

12 DB Deadlift ( 50x2/35x2 )
9 DB Hang Power Clean
6 DB Push Jerk
30 Double under

A : 무게 자유
B : 10 DU
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

137

Friday 260522

[ 아차산 ]

Team of 2

I go You go

AMRAP : 18 MIN

7 Wall Ball Shot ( 20/14 )
4 Shuttle Run ( 50ft )
3 Snatch ( 135/95 )

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

[ 압구정 ]

5 Rounds

2 Minutes of :

15 Burpee Box Jump over ( 24/20 )
Row for max calories

Rest 2 Minutes

A : 12 BBJO
B : 9 BBJO
C : 상담

[ 잠실 ]

"Angry Jackie"

For time of :

2000 Row
50 Thruster ( 95/65 )
30 Muscle up

TIME CAP : 24 MIN

A : ( 75/45 ), 50 Pull up or 50 Chest to bar
B : 무게 자유, Band Assist
C : 상담

[ 수원 ]

For time of :

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

Power Snatch ( 115/75 )

Each rounds begin with 200 Run

A : ( 95/65 )
B : 무게 자유
C : 상담

136

Thursday 260521

[ 수원 ]

Team of 2

AMRAP : 25 MIN

150 Double under
50 Pull up
50 Push up
50 Squat

A : Assist Pull up
B : 200 Single
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

1 Snatch ( 155/105 )
6 Strict Pull up
18 Squat

2 Snatch
6 Strict Pull up
18 Squat

3 Snatch
.
.

A : Kipping
B : Band Assist
C : 상담

Compare to 231114

[ 아차산 ]

For time of :

1000/900 Row
30 Burpee
30 Pull up

750/700 Row
20 Burpee
20 Chest to bar

500/450 Row
10 Burpee
10 Bar Muscle up

A : All C2B or PU
B : Band Assist
C : 상담

TIME CAP : 20 MIN

[ 잠실 ]

1.

Push Jerk

2 - 2 - 2 - 2 - 2

2.

For time of :

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Push Jerk ( 115/85 )

Each rounds begin 30 Double under

TIME CAP : 10 MIN

A : ( 95/65 )
B : ( 75/45 )이상, Single under
C : 무게 자유

@painstorms

135

Wednesday 260520

[ 잠실 ]

Team of 2

AMRAP : 16 MIN

15 Shuttle Run ( 15m )
15 Strict Pull up
30 Push up

B : Band Assist
C : Jumping Pull up

[ 압구정 ]

As many rounds as possible in 18 minutes :

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

A : 무게 자유
B : 높이 자유
C : 상담

[ 아차산 ]

2 Rounds for time of :

50 Double under
40 Ground to OverHead ( 45/35 )
30 Push up
20 Sit up
10 Wall Walk

A : Half Wall Walk
B : 1/2 DU, 무게 자유, x2 Inchworm Push up
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

"Fight Gone Bad"

3 Rounds

Wall Ball Shot ( 20/14 )
Sumo Deadlift High Pull ( 75/55 )
Box Jump ( 24/20 )
Push Press ( 75/55 )
Row ( Cal )

Rest 1 minute

B : ( 14/8 ), ( 55/35 )
C : 무게 자유, Sumo Deadlift, Step up

@painstorms

134

Tuesday 260519

[ 압구정 ]

Team of 2

For time of :

40 Burpee over the barbell
40 Clean ( 95/65 )

30 Burpee over the barbell
30 Clean ( 135/85 )

20 Burpee over the barbell
20 Clean ( 185/125 )

10 Burpee over the barbell
10 Clean ( 205/135 )

TIME CAP : 15 MIN

A : ( 95/65 ), ( 115/75 ), ( 135/85 ), ( 155/105 )
B : 무게 자유
C : 상담

[ 잠실 ]

5 Rounds

2 Minutes of :

10 Front Squat ( 155/105 )
10 Box Jump ( 24/20 )
Max reps Row
Rest 2 minutes

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

[ 아차산 ]

AMRAP : 16 MIN

1 - 2 - 3 - 4 …
Power Clean ( 165/115 )
8 Toes to bar
16 Reverse Lunge

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

[ 수원 ]

AMRAP : 15 MIN

10 Toes to bar
15 Kettlebell Swing ( 24/20 )
20 Sit up

A : 무게 자유
B : Knee raise
C : 상담

133

Monday 260518

[ 아차산 ]

AMRAP : 14 MIN

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

A : 무게 자유
B : 높이 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

3 Bar Muscle up
6 Single Devil Press ( 50/35 )
9 Goblet Squat

A : n BMU, 6 Toes to bar
B : 6 Knee raise
C : 상담

[ 잠실 ]

AMRAP : 14 MIN

4 Bar Muscle up
6 Power Clean ( 115/85 )
8 DB Snatch, alternating ( 50/35 )
12 Jumping Lunge ( L+R‎ = 1)

A : 6 Toes to bar, ( 95/65 ), 덤벨 무게 자유
B : 6 Knee raise, 바벨 무게 자유
C : 상담

[ 수원 ]

1.

Clean Complex

1 Clean - 1 Hang Clean - 2 Front Squat

TIME CAP : 20 MIN

2.

Burpee Interval

Burpee over the barbell

7 Rounds

90 SEC ON
30 SEC OFF

132

Saturday 260516

[ 수원 ]

3 Sets ( 1 set every 7 minutes )

5 Rounds

40 Double under
4 Power Clean and Jerk ( 115/85 ), ( 135/95 ), ( 155/105 )

A : ( 95/65 ), ( 115/75 ), ( 135/85 )
B : 50 Single, 무게 자유
C : 상담

[ 잠실 ]

"Douglas Miller"

5 Rounds for time of :

1 Power Clean ( 135/95 )
2 Thruster
3 Power Snatch
4 Push Press
5 Front Squat
6 Deadlift

TIME CAP : 15 MIN

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

[ 압구정 ]

"Helen 5"

5 Rounds for time of :

400 Run
21 Kettlebell Swing ( 24/16 )
12 Pull up

A : 무게 자유
B : Assist Pull up
C : 상담

Compare to 241109

[ 아차산 ]

3 Rounds for time of :

24 DB Snatch, alternating ( 50/35 )
18 DB Box step over ( 24/20 )
12 Pull up
6 Wall Walk

A : 무게 자유, HWW
B : 높이 자유, Band Assist, 12 Inchworm Push up
C : 상담

TIME CAP : 14 MIN

@painstorms

131

Friday 260515

[ 잠실 ]

AMRAP : 10 MIN

2 - 4 - 6 - 8 - 10 - 12 - 14 • • •

Push up
Kettlebell Swing ( 24/16 )
V up

Scale : 무게 자유, Knee Touch

[ 압구정 ]

As many rounds as possible in 18 minutes :

6 Burpee over the Dumbbell
8 One Leg Squat, Alternating
10 Box Step up ( 50/35 )
12 Sit up

Scale : Weighted Lunge

Compare to 250418

[ 아차산 ]

AMRAP : 13 MIN

3 Power Clean ( 165/115 )
4 Front Squat
11 Burpee over the barbell

A : ( 135/95 ) 이상
B : ( 75/55 ) 이상
C : 상담

[ 수원 ]

For time of :

30 Toes to bar
30 Back Squat ( 95/65 )
30 Burpee over the barbell

Rest 3 MIN

30 Burpee over the barbell
30 Back Squat
30 Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

@painstorms

130

Thursday 260514

[ 압구정 ]

4 Rounds for time of :

400 Run
5 x [ 1 Toes through ring + 1 Muscle up ]
or
5 x [ 2 Toes to bar + 1 Bar Muscle up ]
50ft Handstand Walk

TIME CAP : 24 MIN

A : 12 Inchworm push up
B : n BMU, n T2B, 5 x [ 1 Knee raise + 1 Toes to bar ]
C : 10 Knee raise

[ 잠실 ]

5 Rounds for time of :

200 Run
15 Handstand Walk

TIME CAP : 15 MIN

A : 5 Chest Wall Walk
B : 10 Inchworm Push up
C : 상담

[ 아차산 ]

Team of 2

AMRAP : 20 MIN

500/450 Row
50 Hand Release Push up
50 Toes to bar

B : Knee raise
C : 상담

[ 수원 ]

Team Row

For time of :

5000 Row

#번갈아 가면서 20번씩 당기기!

129

Wednesday 260513

[ 아차산 ]

10 Rounds for time of :

10 Wall Ball Shot ( 20/14 )
10 Sit up
32 Double under

A : 무게 자유
B : 12 DU
C : 상담

TIME CAP : 18 MIN

[ 압구정 ]

5 Rounds

2 Minutes of :

10 Thruster ( 95/65 )
200 Row
Max reps Thruster

Rest 2 minutes

A : ( 75/55 )
B : 무게 자유
C : 상담

Compare to 210618

[ 잠실 ]

Team of 2

For time of :

400 Double under
200 Wall Ball Shot ( 14/10 )
100/80 Row
50 Burpee over the barbell
25 Power Clean ( 135/95 )

Partners alternate every 60 sec

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

[ 수원 ]

AMRAP : 25 MIN

1600 Run
-in remainder of time-
Max Rounds of Cindy

A : Band Assist
B : Box Assist, ( 4,8,12 )
C : 상담