84

Saturday 260926

[ 아차산 ]

Team of 2

I go You Go

26 Rounds for time of :

3 Muscle up
6 Handstand Push up
9 DB Hang Snatch( 70/50 )

A : C2B or PU, ( 50/35 ), Mat Assist
B : Band Assist, 9 DB Push Press, 무게 자유
C : 상담

TIME CAP : 30 MIN

[ 압구정 ]

"Gallant"

For time of :

1600 Run
21 Burpee Bar Muscle up

800 Run
15 Burpee Bar Muscle up

400 Run
9 Burpee Bar Muscle up

TIME CAP : 35 MIN

A : 30 - 20 - 10 Burpee C2B
B : 30 - 20 - 10 Burpee Pull up
C : 상담

Compare to 250812

[ 잠실 ]

Team of 2

AMRAP : 17 min

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

[ 수원 ]

휴무입니다.
즐거운 추석 연휴 보내세요.

83

Friday 260925

[ 수원 ]

EMOM x 30

1 : 12 Toes to bar
2 : 12/10 Row ( Cal )
3 : 12 Burpee
4 : 12 Wall Ball Shot ( 20/14 )
5 : Rest

A : ( 10/8, 10, 10 ), ( 14/10 )
B : Knee raise, 8 reps, 무게 자유
C : 상담

[ 압구정 ] [ 잠실 ] [ 아차산 ]

휴무입니다.
즐거운 추석 되세요.

@painstorms

82

Thursday 260924

[ 잠실 ]

Team of 2

“Asia Park"

3 Rounds for time of :

66 Stair Jumps / Medicine Ball Static Hold
55 Decline Push up / Medicine Ball Static Hold
44 Partner Ball Shot ( 20/14 )
330m Run ( Together with Medicine Ball )

Scale : Step up, Incline Push up, 공 무게 자유

# 박스에서 모여서 야외 나가 수업하오니 늦지 마시길 바랍니다.

[ 압구정 ]

Team of 3

For time of :

150 Thruster ( 95/65 )
200 Toes to bar
150 Wall Ball Shot ( 20/14 )
100 Bar Muscle up

Start each minute with burpees
- Min 1 – 10 : 5 burpees
- Min 11 – 20 : 4 burpees
- Min 21 – 30 : 3 burpees

After 30 min : No burpees

A : 무게 자유, 150 Toes to bar
B : 4 - 3 - 2 Burpee, 150 Knee raise
C : 상담

[ 아차산 ]

Team of 2

AMRAP : 25 MIN

1000/900 Row
50 Pull up
50 Thruster ( 95/65 )

1000/900 Row
40 Chest to bar
40 Thruster ( 135/95 )

1000/900 Row
30 Bar Muscle up
Max reps Thruster ( 165/115 )

A : All PU, ( 75/55 ), ( 95/65 ), ( 115/75 )
B : Band Assist, 무게 자유
C : 상담

[ 수원 ]

“Hotshot 19”

6 Rounds for time of :

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

Time Cap : 45 MIN

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

@painstorms

81

Wednesday 260923

[ 압구정 ]

4 Rounds

1 Minutes of Snatch ( 135/85 )
1 Minutes of Box Jump over ( 24/20 )
1 Minutes of Dumbbell Double Snatch ( 40/25 )
1 Minutes of Row ( Cal )

Rest 2 Minutes

A : ( 115/75 )
B : 무게, 높이 자유
C : 상담

[ 잠실 ]

For time of :

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

Muscle up

Each rounds begin with 20 Walking Lunge

TIME CAP : 18 MIN

A : Band Bar Muscle up or Chest to bar or Pull up
B : Band Assist Pull up
C : Jumping Pull up

[ 아차산 ]

5 Rounds for time of :

8 Power Snatch ( 95/65 )
16 Sit up
24 Box Jump over, step down ( 24/20 )

Rest 2 MIN

A : 무게 자유
B : 높이 자유
C : 상담

TIME CAP : 22 MIN

[ 수원 ]

7 Rounds for time of :

7 Deadlift ( 275/185 )
7 Strcit Handstand Push up

A : ( 225/155 ), 10 HSPU
B : 무게 자유, 10 Deadlift, 14 Push up
C : 상담

80

Tuesday 260922

[ 아차산 ]

5 Rounds for time of :

60 Double under
6 Wall Walk
10 Single Devil Press ( 50/35 )
3 Muscle up

A : HWW, 무게 자유, n MU or No MU
B : 30 DU, 10 Inchworm Push up
C : 상담

TIME CAP : 18 MIN

[ 압구정 ]

As many rounds as possible in 18 minutes :

8 Ring Dip
12 Kettlebell Swing ( 24/16 )
12 V up
20 Hop Jump

A : Bar Dip
B : Push up
C : 상담

[ 잠실 ]

1.

Hang Power clean

3 - 3 - 3 - 3 - 3

2.

5 Rounds for time of :

10 Hang Power Clean ( 135/95 )
10 Burpee

TIME CAP : 5 MIN

A : ( 115/75 )
B : ( 75/45 )이상
C : 상담

[ 수원 ]

AMRAP : 20 MIN

30 Double under
20 Sit up
1 Bar Muscle up

30 Double under
20 Sit up
2 Bar Muslce up

30 Double under
20 Sit up
3 Bar Muscle up
•
•
•

A : x2 Toes to bar
B : x2 Single under, x2 Knee raise
C : 상담

79

Monday 260921

[ 수원 ]

Team of 2

AMRAP : 20 MIN

40/32 Row ( Cal )
30 Box Jump Over ( 24/20 )
20 Devil Press ( 50/35 )

A : 무게 자유
B : Step over
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

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

A : 무게 자유
B : Pull up
C : 상담

[ 잠실 ]

AMRAP : 17 MIN

5 Knee to elbow
10 Medicine Ball Clean ( 20/14 )
20 Sit up
40 Double under

A : Toes to bar, 무게 자유
B : Knee raise, 60 Single under
C : 상담

[ 아차산 ]

AMRAP : 16 MIN

6 Power Clean ( 115/85 )
9 Front Squat
12 Toes to bar
18 Reverse Lunge

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

@painstorms

78

Saturday 260919

[ 잠실 ]

휴관

[ 압구정 ]

"Barbara B"

5 Rounds for time of :

40 Double under
30 Sit up
20 Medicine Ball Clean ( 20/14 )
10 Handstand push up

Rest 2 minutes

TIME CAP : 25 MIN

A : 무게 자유, Mat Assist
B : 80 Single, 10 Push up
C : 상담

Compare to 230520

[ 아차산 ]

Team of 2

AMRAP : 20 MIN

40/36 Row
20 Bar Muscle up
20 Clean and Jerk ( 135/95 )

A : 30 T2B, ( 95/65 ) 이상
B : 40 Knee raise, 무게 자유
C : 상담

[ 수원 ]

Team Hyrox

400 Run
1000 Ski

400 Run
50 Sled Push

400 Run
50 Sled Pull

400 Run
80 Burpee Broad Jump

400 Run
1000 Row

400 Run
200 Farmers Carry ( 24/16 )

400 Run
100 Sandbag Walking Lunge

400 Run
100 Wall Ball Shot ( 14/10 )

Scale : 상담

@painstorms

77

Friday 260918

[ 압구정 ]

4 Rounds for time of :

400 Run
25 Dumbbell Push Jerk ( 50/35 )
15 Burpee
5 Pull over

TIME CAP : 30 MIN

A : 무게 자유, n Pull over
B : No Pull over
C : 상담

[ 잠실 ]

AMRAP : 10 MIN

20 Double under
10 Push up
10 Deadlift ( 95/65 )

B : 무게 자유
C : 30 Single under

[ 아차산 ]

AMRAP : 16 MIN

1 - 2 - 3 - 4 ...
Power Snatch ( 135/95 )
4 Wall Walk
12 Box Jump, step down ( 24/20 )

A : ( 95/65 ) 이상, Half Wall Walk
B : 무게 자유, x2 Inchworm Push up, 높이 자유
C : 상담

[ 수원 ]

AMRAP : 15 MIN

10 Deadlift ( 135/95 )
10 Hand Raise Push up
10 Pull up

A : 무게 자유
B : Band Assist
C : 상담

76

Thursday 260917

[ 아차산 ]

10 Rounds for time of :

3 Chest to bar
4 V up
5 KB over the Burpee
6 Kettlebell Swing ( 24/16 )
7 Goblet Squat

Rest 1 MIN

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

TIME CAP : 20 MIN

[ 압구정 ]

As many rounds as possible in 16 minutes :

2 Hang Power Clean ( 205/135 )
4 Bar Muscle up
8 One Leg Squat, Alternating

A : 6 Chest to bar
B : 6 Pull up, 12 Jumping Lunge
C : 상담

[ 잠실 ]

Team of 2

For time of :

150 Wall Ball Shot ( 20/14 )
75 Burpee over the barbell
100 Thruster ( 95/65 )
50 Muscle up

TIME CAP : 25 MIN

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

[ 수원 ]

Team of 2

For time of :

120/96 - 80/64 - 40/32 - 80/64 - 120/96
Row ( Cal )

*Complete 30 Synchro Sit up after every set.

A : 20 Synchro Sit up
B : 100/80 - 60/48 - 20/16 - 60/48 - 100/80
C : 상담

75

Wednesday 260916

[ 수원 ]

For time of :

10 Shuttle Run ( 50ft )
15 Clean and Jerk ( 135/95 )
10 Shuttle Run
12 Clean and Jerk
10 Shuttle Run
9 Clean and Jerk
10 Shuttle Run
9 Clean and Jerk

Time Cap : 15 MIN

A : ( 115/75 )
B : 7 Shuttle Run, 무게 자유
C : 상담

[ 압구정 ]

Team of 2

For time of :

1 : 5000/4000 Row
2 : Side Plank Hold

TIME CAP : 25 MIN

Scale : 상담

[ 아차산 ]

AMRAP : 15 MIN

7 DB Thruster ( 50x2/35x2 )
8 DB Renegade Row
35 Double under

A : 무게 자유
B : 20 DU
C : 상담

[ 잠실 ]

1.

Hang Squat Clean

1 - 1 - 1 - 1 - 1

2.

EMOM x 12

1 : 20 Sec Hollow Hold
2 : 30 Sec Arch Hold
3 : 40 Sec Plank

Scale : 상담

@painstorms

74

Tuesday 260915

[ 잠실 ]

“Jonny Boi"

For time of :

50 Sit up
21 Strict Pull up
21 Push Press ( 95/65 )
400m Run
15 Strict Pull up
15 Push Press ( 115/85 )
800m Run
9 Strict Pull up
9 Push Press ( 135/105 )
1600m Run
50 Sit up

TIME CAP : 35 MIN

A : Band assist, ( 95/65 ) 고정
B : 15-12-9/ 무게 자유 및 고정
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

10 Deadlift ( 135/95 )
10 Push up
10 Wall Ball Shot ( 20/14 )

A : 둘 중 하나 무게 자유
B : 둘 다 자유
C : 상담

Compare to 260130

[ 아차산 ]

For time of :

60 Row
50 Sit up
40 Wall Ball Shot ( 20/14 )
30 Power Clean ( 135/95 )
20 Handstand Push up
10 Muscle up

A : 무게 자유, ( 95/65 ) 이상, Burpee, No Muslce up
B : 무게 자유
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

1.

Split Jerk

1 - 1 - 1 - 1 - 1


2.

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

Time Cap : 5 MIN

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

@painstorms

73

Monday 260914

[ 압구정 ]

For time of :

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

Sit up
Box Jump ( 24/20 )
Toes to bar
Burpee

TIME CAP : 20 MIN

A : 14 - 12 - 10 - 8 - 6 - 4 - 2 T2B
B : Knee raise, 높이 자유
C : 상담

Compare to 260107

[ 잠실 ]

AMRAP : 20 MIN

3 Wall Walk
6 Single Arm Devil Press, alternating( 50/35 )
9 Toes to bar
12 DB Goblet Squat
15/12 Row ( cal )

A : Half Wall Walk, 무게 자유
B : 5 Inchworm Push up, Knee raise
C : 상담

[ 아차산 ]

AMRAP : 8 MIN

8 DB Snatch, alternating ( 50/35 )
8 Burpee Box Jump over, step down ( 30/24 )
8 Toes to bar

Rest 2 MIN

AMRAP : 8 MIN

8 DB Hang Snatch, alternating
8 Burpee Box Jump over, step down ( 24/20 )
8 Toes to bar

A : 무게 자유, ( 24/20 )
B : 높이 자유, knee raise
C : 상담

[ 수원 ]

For time of :

50 Wall Ball Shot ( 20/14 )
50 Box Jump Over ( 24/20 )
50 Wall Ball Shot
50 Medicine Ball Box Step Over
50 Wall Ball Shot
50 Lateral Burpee Box Jump Over

Time Cap : 25 MIN

A : ( 14/10 )
B : 무게 자유, Step over
C : 상담

72

Saturday 260912

[ 아차산 ]

AMRAP : 20 MIN

400 Run
12 DB Thruster ( 50x2/35x2 )
5 Muscle up

A : 무게 자유, 10 T2B
B : Knee raise
C : 상담

[ 압구정 ]

For time of :

1000 Run
50 Devil Press ( 50/35 )
1000 Run

Scale : 무게 자유

[ 잠실 ]

For time of :

20 Box Jump step down ( 30/24 )
15 Back Squat ( 165/115 )
10 Power Clean
800m Row
10 Power Clean
15 Back Squat
20 Box Jump step down

A : ( 24/20 ), ( 125/85 )
B : ( 75/45 )이상
C : 높이자유, 무게 자유, 500m Row

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

71

Friday 260911

[ 수원 ]

AMRAP : 15 MIN

12 Pull up
9 Power Clean ( 95/65 )
6 Push Press

A : ( 75/55 )
B : Band Assist, 무게 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

3 Muscle up
10 Kettlebell Tater ( 24/16 )
30 Double under

A : 3 BMU / 6 Toes to bar
B : 6 Knee raise, 15 Double or 60 Single
C : 상담

[ 잠실 ]

Team of 3

For time of :

100 Bench Press ( 135/95 )
400 Run
80 Bench Press
400 Run
60 Bench Press
400 Run
40 Bench Press
400 Run
20 Bench Press

A : ( 95/65 )이상
B : 무게 자유
C : 상담

[ 아차산 ]

AMRAP : 14 MIN

7 Pull up
7 Hang Power Snatch ( 135/95 )
7 Pull up
14 Burpee over the barbell

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

@painstorms

70

Thursday 260910

[ 잠실 ]

10 Rounds for time of :

21 Double under
7 Chest to bar
7 Front Squat ( 135/95 )
7 Handstand Push up

TIME CAP : 18 MIN

A : Pull up, ( 95/65 )이상, Mat Assist
B : x2 Single under, Band Assist, 무게 자유, Push Press
C : 상담

[ 압구정 ]

Team of 2

For time of :

50 - 40 - 30 - 20 - 10

Burpee over the barbell
Hang Snatch
( 75/55 )
( 95/65 )
( 115/75 )
( 135/85 )
( 155/95 )

TIME CAP : 17 MIN

A : ( 75/55 ), ( 95/65 ), ( 115/75 ), ( 135/85 )
B : ( 75/55 ), ( 95/65 ), ( 115/75 )
C : ( 75/55 ), ( 95/65 )
D : 무게 자유

[ 아차산 ]

EMOM x 20

1 : 15/12 Bike or 12/10 Assult Bike
2 : 6 Shuttle Run ( 50ft )
3 : 20 Sit up
4 : 20 Wall Ball Shot ( 20/14 )
5 : Rest

A : 무게 자유
B : 12/10 ro 10/8, 5 Shuttle Run, 15 Reps
C : 상담

[ 수원 ]

5 Rounds for time of :

200 Run
20 Squat
20 Push up
20 Lunge

Scale : 상담

@painstorms