4

Thursday 260625

[ 압구정 ]

4 Rounds

1 Minutes of Snatch ( 135/85 )
1 Minutes of Strict Pull up
1 Minutes of Box Step up ( 40/25 )
Rest 1 Minutes

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

[ 잠실 ]

1.

Bench Press

10 - 10

2.

TABATA

Push up
Double under

[ 아차산 ]

Team of 2

AMRAP : 20 MIN

1000/900 Row
50 Sit up
50 Pull up
200 Double under

B : Band Assist
C : 상담

[ 수원 ]

EMOM x 20

1 : 3 Shuttle Run ( 30m )
2 : 15 Russian Kettlebell Swing ( 32/24 )
3 : 40 sec Plank
4 : 15 Goblet Squat

A : 무게 자유
B : 30 sec Plank
C : 상담

3

Wednesday 260624

[ 아차산 ]

For time of :

30 Shuttle Run ( 50ft )
60 Wall Ball Shot ( 20/14 )
30 Hang Power Clean ( 165/115 )

A : ( 115/75 ) 이상
B : 무게 자유
C : 상담

TIME CAP : 14 MIN

[ 압구정 ]

"Van Aalten 19"

Team of 2

As many reps as possible in 19 minutes :

2000/1600 Row / Partner Hand Stand Hold
150 Wall Ball Shot ( 20/14 )
Max reps Muscle up

A : BMU
B : Toes to bar / Plank Hold
C : Knee raise / Straight Arm Plank Hold

[ 잠실 ]

Team of 3

For time of :

100 Pull up
100 Thruster ( 95/65 )
100 Chest to bar
100 Thruster
100 Bar Muscle up

TIME CAP : 25 MIN

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

[ 수원 ]

AMRAP : 15 MIN

200 Run
5 Bar Muscle up
5 Hang Power Clean ( 155/105 )

A : 7 Chest to bar
B : 7 All Pull up
C : 상담

2

Tuesday 260623

[ 수원 ]

2 Rounds for time of :

50 Sit up
50 Dumbbell Box Step up ( 50/35 ) ( 24/20 )
50/40 Row ( Cal )

A : 무게 자유
B : 40, 40, 40/32
C : 상담

[ 압구정 ]

For time of :

5 Rounds

20 Double Under
10 Box Jump ( 24/20 )

Then, 5 Rounds
20 Double Under
10 Burpee

Then, 5 Rounds

20 Double Under
10 Burpee Box Jump

TIME CAP : 24 MIN

A : 40 Single or 10 Double
B : 높이 자유
C : 상담

Compare to 251118

[ 잠실 ]

For time of :

2000/1800m Row
100 Sit up
( Partition anyhow)

E2OM 15 Kettlebell Swing ( 24/16 )

TIME CAP : 15 MIN

A : 무게 자유
B : 1500/1200, 10 KBS
C : 상담

[ 아차산 ]

5 Rounds

AMRAP : 2 MIN

6 DB Front Lunge ( 50x2/35x2 )
7 DB Front Squat
8 Lateral Burpee Box Jump over ( 24/20 )
Max cal Row

Rest 2 MIN

A : 무게 자유
B : 높이 자유
C : 상담

@painstorms

1

Monday 260622

[ 잠실 ]

1.

Hang Squat Clean

2 - 2 - 2 - 2 - 2

2.

For time of :

15 - 10 - 5

Hang Squat Clean ( 135/105 )
Burpee over the Barbell

TIME CAP : 5 MIN

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

[ 압구정 ]

As many rounds as possible in 18 minutes :

15 Squat
10 Toes to bar
5 Hang Power Clean and Jerk ( 135/85 )

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

[ 아차산 ]

AMRAP : 20 MIN

3 Bar Muscle up
6 Wall Facing Handstand Push up
9 Power Snatch ( 95/65 )

A : 6 T2B, HSPU or Mat Assist
B : Knee raise, Push up, 무게 자유
C : 상담

[ 수원 ]

12 Rounds for time of :

16 Squat
8 Toes to bar
8 Deadlift ( 155/105 )

A : ( 135/85 )
B : 무게 자유, Knee raise
C : 상담

@painstorms