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

9

Wednesday 260701

[ 잠실 ]

1.

For time of :

100m Row

2.

10 Rounds for time of :

7 Burpee
14 Sit up

TIME CAP : 10 MIN

[ 압구정 ]

As many rounds as possible in 16 minutes :

8 Single Devil press ( 50/35 )
8 Box Jump ( 30/24 )
8 Knee to elbow

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

[ 아차산 ]

3 Rounds

AMRAP : 2 MIN

7 Power Clean ( 115/75 )
12 Burpee over the barbell

Rest 1 MIN

AMRAP : 2 MIN

7 Front Squat
12 Burpee over the barbell

Rest 1 MIN

A : ( 95/65 )
B : 무게 자유
C : 상담

[ 수원 ]

For time of :

100 Overhead Squat ( 135/95 )

Every minute, starting at 15 Double under

A : ( 115/75 )
B : 무게 자유, 20 Single
C : 상담

@painstorms

8

Tuesday 260630

[ 압구정 ]

5 Rounds

2 Minutes of :

18/15 Row ( Cal )
Max rep Clean ( 185/125 )

Rest 2 Minutes

A : 무게 자유
B : 15/12 Row
C : 상담

[ 잠실 ]

Team of 2

For rime of :

100 Hang Power Clean ( 95/65 )
90 Handstand Push up
80 Front Squat
70 Toes to bar
60 Push Jerk
50 Burpee over the barbell
40 Thruster
30 Bar Muscle up
20 Cluster
10 Pull over

TIME CAP : 30 MIN

A : ( 75/45 ), Mat Assist, C2B or Pull up, No Pull over
B : 무게 자유, Push Press, Band Assist
C : 상담

[ 아차산 ]

AMRAP : 15 MIN

3 Deficit Handstand Push up ( 45lb x 2 )
3 Muslce up
10 Toes to ring
30 Squat

A : HSPU or Mat, 3 Knee to elbow, T2B
B : 6 Push up, Knee raise
C : 상담

[ 수원 ]

1.

Deadlift

5 - 5- 5 -5 - 5

2.

AMRAP : 7 MIN

10 Deadlift ( 135/95 )
15 Sit up

Scale : 무게 자유

7

Monday 260629

[ 아차산 ]

For time of :

5 Rounds

20 Double Under
10 Box Jump, step down ( 24/20 )

5 Rounds

20 Double Under
10 Burpee

5 Rounds

20 Double Under
10 Burpee Box Jump, step down

B : 높이 자유, 10 DU
C : 상담

TIME CAP : 24 MIN

[ 압구정 ]

As many rounds as possible in 16 minutes :

10 Dumbbell Walking Lunge ( 50/35 )
6 Burpee over the Dumbbell
6 Chest to bar

A : 무게 자유
B : Pull up
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

4 Dumbbell Snatch, alternating( 70/50 )
8 Ring Dip
12 Row ( cal )

A : ( 50/35 ), Bar Dip
B : 무게 자유, Push up
C : 상담

[ 수원 ]

For time of :

15 Hang Squat Clean ( 155/105 )
30 Pull up

12 Hang Squat Clean
24 Pull up

9 Hang Squat Clean
18 Pull up

A : ( 135/85 )
B : 무게 자유, Assist Pull up
C : 상담

6

Saturday 260627

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

Team of 2

For time of :

800 Run ( Together )
100 Sit up ( Each )

800 Run
100 Deadlift ( 185/125 ) ( Total )

800 Run
100 Bar Muscle up ( Total )

TIME CAP : 40 MIN

A : 100 Toes to bar
B : 100 Knee raise
C : 상담

[ 아차산 ]

AMRAP : 14 MIN

11 Toes to bar
22 Walking Lunge
33 Double under

B : Knee raise, 15 DU
C : 상담

[ 잠실 ]

“Grace"

For time of :

30 Clean and Jerk ( 135/95 )

TIME CAP : 4 MIN

A : ( 115/75 )
B : ( 95/55 )
C : 무게 자유

@painstorms

5

Friday 260626

[ 잠실 ]

AMRAP : 15 MIN

3 - 6 - 9 - 12 - 15 - 18 • • •

Wall Ball Shot ( 20/14 )
Toes to bar
Box Jump step down ( 24/20 )

A : 무게 자유
B : Knee raise
C : 높이자유

[ 압구정 ]

25.1

As many rounds as possible in 15 minutes :

3 - 6 - 9 - 12 - 15 - - -

Lateral burpees over the dumbbell ( 50/35 )
Dumbbell hang clean to overheads

After each round, complete 12 Walking Lunge

Scale : 무게 자유

[ 아차산 ]

10 Rounds for time of:

3 Cluster ( 135/95 )
5 Front Squat
7 Burpee over the bar

A : ( 95/65 ) 이상
B : 무게 자유
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

4 Rounds

2 Minutes of :

15 Wall Ball Shot ( 20/14 )
10 Power Snatch ( 95/65 )
Max rep Double under

Rest 2 minutes

A : ( 14/8 ), ( 75/55 )
B : Single under
C : 상담

@painstorms