54

Saturday 260822

[ 잠실 ]

"Nasty Girls"

3 Rounds for time of :

50 Squat
7 Muscle up
10 Hang Power Clean ( 135/95 )

A : 10 Chest to bar or 10 Pull up, 무게 자유
B : 10 Band Assist
C : 상담

[ 압구정 ]

"Schmalls"

For time of :

800 Run

Then, 2 Rounds

50 Burpee
40 Pull up
30 One leg squat, alternating
20 Kettlebell swing ( 24/16 )
10 Handstand push up

Then, 800 Run

A : Weighted Lunge
B : Band Assist
C : 상담

Compare to 130427

[ 아차산 ]

Team of 2

AMRAP : 20 MIN

50/40 Row
20 Deadlift ( 225/155 )
50 Wall Ball Shot ( 20/14 )

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

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

@painstorms

53

Friday 260821

[ 압구정 ]

Team of 2

As many rounds as possible in 20 minutes :

30/24 Row ( Cal )
30 Wall Ball Shot ( 20/14 )
30 Power Snatch ( 95/65 )

A : ( 14/10 ), ( 75/55 )
B : ( 10/6 ), ( 55/35 )
C : 상담

[ 잠실 ]

AMRAP : 16 MIN

10 Single Arm Dumbbell Row ( 50/35 )
10 Dumbbell Push Press
10 Dumbbell Box Step up ( 24/20 )
10 Burpee over the Dumbbell

A : 무게 자유
B : 높이 자유
C : 상담

[ 아차산 ]

AMRAP : 15 MIN

2 - 4 - 6 - 8 - 10 ...

Chest to bar
DB Overhead Walking Lunge ( each ) ( 50/35 )
Burpee over the DB

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

[ 수원 ]

AMRAP : 16 MIN

4 Bar Muscle up
8 Burpee over the dumbbell
8 Dumbbell Snatch ( 50/35 )

A : 8 T2B, 무게 자유
B : 8 Knee raise
C : 상담

52

Thursday 260820

[ 아차산 ]

3 Rounds for time of :

100 Double under
40 Sit up
10 Snatch ( 135/95 )

A : ( 95/65 ) 이상
B : 50 DU, 무게 자유
C : 상담

TIME CAP : 18 MIN

[ 압구정 ]

4 Rounds

3 Minutes of :

3 Bar Muscle up
5 Burpee to Target

Rest 3 Minutes

A : n BMU / 5 Toes to bar
B : n T2B / 5 Knee raise
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

Max Double unders ( unbroken )
400m Run

Score is total number of Double unders accumulated

Scale : 150 Single under

[ 수원 ]

“Michael Jr.”

3 Rounds for time of :

800 Run
50 Back Extension
50 Sit up

A : 35 Rep
B : 상담
C : 귀가

51

Wednesday 260819

[ 수원 ]

3 Sets for time of :

250/225 Row
50 Double under
5 Power Snatch ( 135/95 )

Rest 1 minute

5 Power Snatch
50 Double under
250/225 Row

*Rest 2 minutes between sets.

A : ( 115/75 )
B : 무게 자유, x2 Single
C : 상담

[ 아차산 ]

5 Rounds

AMRAP : 2 MIN

7 Devil Press ( 35x2/25x2 )
7 DB Thruster
Max cal Row

Rest 2 MIN

B : 무게 자유
C : 상담

[ 압구정 ]

3 Rounds for time of :

400 Run
40 Jumping Lunge
30 Power Clean ( 95/65 )

TIME CAP : 20 MIN

Scale : 무게 자유

[ 잠실 ]

1.

Deadlift

3 - 3 - 3 - 3 - 3

2.

For time of :

21 Deadlift ( 225/155 )
15 Handstand Walk ( m )
15 Deadlift
15 Handstand Walk
9 Deadlift
15 Handstand Walk

TIME CAP : 7 MIN

A : ( 185/135 ), 7-5-3 Wall Walk
B : ( 135/95 ), 7-5-3 Half Wall Walk
C : 상담

@painstorms

50

Tuesday 260818

[ 잠실 ]

AMRAP : 20 MIN

15 Wall Ball Shot ( 20/14 )
10 Row ( cal )
10 Deficit Push up
15 Sit up

B : 무게 자유, Push up
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Burpee over the Dumbbell
5/5 Dumbbell Snatch ( 65/45 )
10 Box Jump ( 24/20 )

A : 무게 자유
B : 높이 자유
C : 상담

Compare to 260331

[ 아차산 ]

AMRAP : 14 MIN

6 Hang Squat Clean ( 165/115 )
4 Handstand Push up
2 Muscle up

A : ( 115/85 ) 이상, Mat Assist, 4 T2B
B : 무게 자유, Push up, Knee raise
C : 상담

[ 수원 ]

“Cindy”

AMRAP : 20 MIN

5 Pull up
10 Push up
15 Squat

A : Assist Pull up
B : 4, 8, 12
C : 상담

@painstorms

49

Monday 260817

[ 압구정 ]

"Barbara A"

5 Rounds for time of :

10 Bar Muscle up
20 Push up
30 Sit up
40 Squat

Rest 2 minutes

TIME CAP : 30 MIN

A : 5 BMU / 10 C2B
B : 10 Pull up
C : 상담

Compare to 251004

[ 잠실 ]

Team of 2

For time of :

10 Rounds
10 Thruster ( 95/65 )
10 Pull up

10 Rounds
5 Clean and Jerk
10 Toes to bar

10 Rounds
5 Power Snatch
5 Burpee over the barbell

TIME CAP : 24 MIN

A : ( 75/45 ), Band Assist, Knee raise
B : 무게 자유
C : 상담

[ 아차산 ]

EMOM x 40

1 : 12/10 Row
2 : 16 Wall Ball Shot ( 20/14 )
3 : 16 DB Snatch, alternating( 50/35 )
4 : 8 Burpee Box Jump over ( 24/20 )
5 : Rest

A : 10/8 Row, ( 14/10 ), 무게 자유
B : 40sec On, 높이 자유
C : 상담

[ 수원 ]

Barbell Team of 3

For time of :

100 Deadlift ( 185/125 )
100 Hang Power Clean ( 155/105 )
100 Front Squat ( 135/95 )
100 Shoulder to Overhead ( 115/75 )
100 Thruster ( 95/65 )

Time Cap : 25 MIN

A : ( 155/105 ) ~ ( 75/55 )
B : 무게 자유
C : 상담

48

Saturday 260815

[ 아차산 ]

Team of 2

I go You go

30 Rounds for time of :

6 Thurster ( 95/65 )
6 Burpee over the barbell

B : 무게 자유
C : 상담

TIME CAP : 23 MIN

[ 압구정, 잠실, 수원 ]

휴무입니다.

47

Friday 260814

[ 아차산 ]

AMRAP : 10 MIN

4 Wall Walk
5 Power Clean ( 165/115 )
6 Front Squat

A : Half Wall Walk, ( 115/75 ) 이상
B : Inchworm Push up, ( 75/55 ) 이상
C : 상담

[ 압구정 ]

Team of 2

I Go, You Go

20 Rounds for time of :

5 Chest to bar
10 Push up
15 Wall Ball Shot ( 20/14 )

TIME CAP : 24 MIN

A : Pull up
B : Band Assist
C : 상담

Compare to 250723

[ 잠실 ]

For time of :

21 - 15 - 9

Wall Ball Shot ( 20/14 )
Box Jump Step Down ( 24/20 )

200m Run ( With Medicine Ball )

21 - 15 - 9

Wall Ball Shot
Box Jump Step Down

200m Run ( With Medicine Ball )

21 - 15 - 9

Wall Ball Shot
Box Jump Step Down

TIME CAP : 24 MIN

A : 무게 자유
B : 높이 자유
C : 상담

[ 수원 ]

For time of :

30 - 25 - 20 - 15 - 10 - 5

Sit up
Push up
Toes to bar

A : Knee raise
B : 25 시작
C : 상담

46

Thursday 260813

[ 수원 ]

“Iron House Crossfit”

2 Rounds for time of :

150 Double under
100 Squat
50 Dumbbell Snatch ( 50/35 )

Time Cap : 20 MIN

A : ( 35/25 )
B : x2 Single, 무게 자유
C : 상담

[ 압구정 ]

3 Rounds

4 Minutes of :

18/15 Row ( Cal )

Then, As many rounds as possible of :

5 Deadlift ( 225/155 )
5 Burpee over the barbell

Rest 4 minutes

A : ( 185/125 )
B : ( 135/95 )
C : 무게 자유

Compare to 230614

[ 잠실 ]

"16.3"

AMRAP : 7 MIN

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

A : ( 55/35 ), 5 Toes to bar
B : 무게 자유, 7 Knee raise
C : 상담

[ 아차산 ]

10 Rounds for time of :

7 Toes to bar
9 Kettlebell Swing ( 24/16 )
14 Box Jump over, step down

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

TIME CAP : 20 MIN

@painstorms

45

Wednesday 260812

[ 잠실 ]

1.

Bike ERG

500m

2.

For time of :

50 Sit up
50 Double under
30 Burpee
50 Double under
50 Sit up

TIME CAP : 10 MIN

B : single under
C : 상담

[ 압구정 ]

As many reps as possible in 18 minutes :

15 Squat
10 Box Jump ( 30/24 )
5 Bar Muscle up

A : ( 24/20 ), n BMU, 10 Toes to bar
B : 높이 자유, 10 Knee raise
C : 상담

[ 아차산 ]

For time of :

50 - 40 - 30 - 20 - 10

Double under
Sit up

Each rounds after 20 Wall Ball Shot ( 20/14 )

A : 무게 자유
B : 1/2 DU
C : 상담

TIME CAP : 18 MIN

[ 수원 ]

Team of 2

2 Sets

AMRAP : 10 MIN

1000/900 Row
then, in remaining time, max rounds of
I go, You go
10 Wall Ball Shot ( 20/14 )
10 Burpee

Rest 2 minutes

Scale : 무게 자유

@painstorms

44

Tuesday 260811

[ 압구정 ]

Team of 2

As many reps as possible in 17 minutes :

40 Burpee over the barbell
30 Snatch ( 95/65 )

30 Burpee over the barbell
30 Snatch ( 135/75 )

20 Burpee over the barbell
30 Snatch ( 165/105 )

10 Burpee over the barbell
Max reps Snatch ( 185/125 )

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

[ 잠실 ]

Team of 2

AMRAP : 20 MIN

24/18 Row ( cal )
10 Clean and Jerk ( 205/145 )

A : ( 165/105 ) 이상
B : ( 115/75 ) 이상
C : 무게 자유

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

15/12 Row
7 Power Snatch ( 95/65 )
7 Hang Power Snatch
7 Overhead Squat
Max reps Burpree over the barbell

Rest 3 MIN

A : ( 75/55 )
B : 12/10, 무게 자유
C : 상담

[ 수원 ]

AMRAP : 16 MIN

4 Strict Pull up
8 Kettlebell Swing ( 32/24 )
12 Box Jump ( 30/24 )

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

43

Monday 260810

[ 아차산 ]
​
“Cindy, Strict”
​
AMRAP : 20 MIN
​
5 Strict Pull up
10 Honest Push up
15 Squat

B : Band Assist, Hand release Push up or Mat Assist
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Strict Pull up
10 Push up
1 Dumbbell Thruster ( 50/35 )

5 Strict Pull up
10 Push up
2 Dumbbell Thruster

.
.
3

A : 무게 자유
B : Kipping, Band Assist
C : 상담

[ 잠실 ]

AMRAP : 20 MIN

10 Chest to bar
15 Push up
20 One Leg Squat, alternating

After every 3 rounds Run 400m

A : Pull up, Box pistol
B : Band Assist, Jumping Lunge
C : 상담

[ 수원 ]

1.

Squat Clean and Jerk

1 - 1 - 1 - 1 - 1

2.

“11.3”

AMRAP : 5 MIN

Squat Clean and Jerk ( 165/110 )

Scale : 무게 자유

42

Saturday 260808

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

Team of 2

For time of :

2000/1600 Row
100 Devil Press ( 50/35 )
2000/1600 Row

Scale : 무게 자유

[ 잠실 ]

4 Rounds

2 Minutes of :

12 Burpee over the barbell
6 Hang Power Clean ( 135/85 )
Max reps Front rack Lunge

Rest 2 MIN

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 아차산 ]

For time of :

1,000 Row

Then,

5 Rounds

25 Pull up
7 Shoulder to Overhead ( 135/95 )

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

TIME CAP : 18 MIN

@painstorms

41

Friday 260807

[ 잠실 ]

AMRAP : 30MIN

500m Row
100 Double under

B : 50 Double under
C : 150 Single under

[ 압구정 ]

For time of :

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

Medicine Ball Clean ( 20/14 )
Burpee
Toes to bar

TIME CAP : 20 MIN

A : 무게 자유
B : Knee raise
C : 상담

Compare to 250519

[ 아차산 ]

4 Rounds

Power Snatch ( 75/55 )

Rest 3 MIN

4 Rounds

Burpee over the barbell

90 SEC ON
30 SEC OFF

B : 무게 자유
C : 상담

[ 수원 ]

Team of 2

AMRAP : 15 MIN

10 - 20 - 30 - 40 ••

Pull up
Power Clean ( 95/65 )
Front Squat

A : ( 75/55 )
B : Band Assist
C : 상담

@painstorms

40

Thursday 260806

[ 압구정 ]

As many rounds as possible in 16 minutes :

4 Strict Handstand push up
8 Kettlebell Swing ( 32/24 )
8 Kettlebell Reverse Lunge

A : Mat Assist
B : 8 Push up
C : 상담

[ 잠실 ]

Team of 2

For time of :

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Squat Snatch ( 175/125 )
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
Deficit Handstand Push up ( 45x3 )

TIME CAP : 22 MIN

A : ( 135/95 ) 이상, HSPU
B : ( 95/65 ) 이상, Mat Assist
C : 상담

[ 아차산 ]

For time of :

40 Box Jump over, step down ( 24/20 )
40 Wall Ball Shot ( 20/14 )
20 Pull up

30 Box Jump over, step down
30 Wall Ball Shot
15 Chest to bar

20 Box Jump over, step down
20 Wall Ball Shot
10 Bar Muscle up

A : All PU, 무게 자유
B : 높이 자유, Band Assist
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

EMOM x 30

1 : 15 Wall Ball Shot ( 20/14 )
2 : 12 Dumbbell Snatch ( 50/35 )
3 : 10 Box Jump ( 24/20 )
4 : 8 Burpee
5 : 200 Row
6 : Rest

A : ( 14/10 ), ( 35/25 )
B : 무게 자유, Step up
C : 상담