165

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

164

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

163

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

162

Saturday 260620

[ 압구정 ]

Team of 2

As many rounds as possible in 17 minutes :

10 Synchronized Burpee over the barbell
15 Hang Squat Clean ( 135/85 )

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 잠실 ]

3 Rounds

1 : Row ( cal )
2 : Bench Press ( 135/75 )
3 : Row
4 : Strict Push up
5 : Rest

A : 무게 자유
B : Mat Assist
C : 상담

[ 아차산 ]

For time of :

21 Chest to bar
21/21 DB Thurster
21 DB Hang Snatch, alternating ( 50/35 )

15 Chest to bar
15/15 DB Thurster
15 DB Hang Snatch, alternating

9 Chest to bar
9/9 DB Thurster
9 DB Hang Snatch, alternating

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

TIME CAP : 16 MIN

[ 수원 ]

Team Rextream

For time of :

2000 Row
100 One arm Dumbbell Ground to overhead ( 35/20 )
60/50 Shuttle Run ( 20m, 10K )
100 Medichine Ball Over + Burpee ( 30/20 )
2000 Ski
60 Burpee Box Jump ( 24/20 )

Scale : 상담

*내일은 11시 수업만 있습니다

161

Friday 260619

[ 아차산 ]

AMRAP : 14 MIN

7 Push Jerk ( 115/85 )
11 Burpee over the barbell
17 Sit up

A : ( 95/65 )
B : 무게 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

30 Double Under
20 Sit up
1 Devil Press ( 50/35 )

30 Double Under
20 Sit up
2 Devil Press

.
.
3

A : 무게 자유
B : x2 Single
C : 상담

Compare to 250324

[ 잠실 ]

Team of 2

AMRAP : 20 MIN

30 Wall Ball Shot ( 20/14 )
20 Chest to bar
10 Burpee Box Jump ( 24/20 )

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

[ 수원 ]

"Adrian"

7 Rounds for time of :

3 Forward Roll
5 Wall Walk
7 Toes to bar
9 Box Jump ( 30/24 )

TIME CAP : 18 MIN

A : ( 24/20 )
B : Inch Worm Push up, Knee raise, Step up
C : 상담

160

Thursday 260618

[ 수원 ]

AMRAP : 15 MIN

100 Dumbbell Suitcase Carry ( 50/35 )
10 Shuttle Run ( 25ft )
30 Dumbbell Snatch

Scale : 무게 자유

[ 압구정 ]

As many rounds as possible in 17 minutes :

15 Squat
10 Kettlebell Swing ( 32/24 )
1 Bar Muscle up

15 Squat
10 Kettlebell Swing
2 Bar Muscle up

.
.
3

A : x2 Chest to bar
B : x2 Pull up
C : 상담

[ 아차산 ]

Team of 2

E3MOM x 7

1 : Row
2 : Sled Push ( 152/102 )
3 : Ski
4 : Sandbag Walking Lunge ( 20/10 )
5 : Run
6 : Box Jump over, step down ( 24/20 )
7 : Bike
8 : Farmers Carry ( 24x2/16x2 )

Rest 30 Sec

Then,

100 Wall Ball Shot ( 14/10 )

Scale : 상담

[ 잠실 ]

AMRAP : 12 MIN

5 Handstand Push up
10 Deadlift ( 95/65 )
10 - 20 - 30 - 40 - 50 - 60 • • •
Double under

A : ( 75/45 ), Mat Assist
B : 무게 자유, Push up, 1/2 Double under
C : x2 Single under

@painstorms

159

Wednesday 260617

[ 잠실 ]

“Chipper"

For time of :

10 Overhead Squat ( 135/95 )
10 Box Jump over ( 24/20 )
10 Thruster
10 Power Clean ( 205/125 )
10 Toes to bar
10 Burpee Muscle up
10 Toes to bar
10 Power Clean
10 Thruster
10 Box Jump over
10 Overhead Squat

TIME CAP : 15 MIN

A : ( 95/65 )이상, ( 155/105 )이상, Chest to bar or Pull up
B : 무게 자유,높이 자유, Knee raise, Burpee Bar Touch
C : 상담

[ 압구정 ]

Team of 2

As many rounds as possible in 20 minutes :

30/24 Row ( Cal )
24 Shoulder to overhead ( 135/85 )

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 아차산 ]

For time of :

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

Deadlift ( 225/155 )
Bar Muscle up

Each rounds after 10 Burpee

A : ( 155/105 ) 이상, PU or C2B
B : 무게 자유
C : 상담

TIME CAP : 18 MIN

[ 수원 ]

On an 18-minute clock :

For time of :

9 - 15 - 21

Pull up
Thruster ( 95/65 )

In the remaining time :
Build to a heavy single thruster.

A : 무게 자유
B : Band Assist
C : 상담

@painstorms

158

Tuesday 260616

[ 압구정 ]

7 Rounds

30 Sec Deadlifit ( 135/85 )
30 Sec Box Jump over ( 24/20 )
30 Sec Toes to bar
Rest 30 Seconds

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

[ 잠실 ]

For time of :

400 Run
50 Back Extension
50 Sit up
400 Run
80m Burpee Broad Jump
400 Run
50 Back Extension
50 Sit up

Scale : 30 Rep, 40m

[ 아차산 ]

AMRAP : 15 MIN

3 Handstand Push up
9 Kettlebell Swing ( 32/24 )
12 Kettlebell Plank Drag Through
30 Double under

A : Mat Assist, ( 24/16 )
B : 6 PU, 무게 자유, 10 DU
C : 상담

[ 수원 ]

EMOM x 18

1 : 50 Double under
2 : 15/12 Row ( Cal )
3 : 10 Burpee

A : 30 DU
B : 60 Single, 12/10 Row, 8 Burpee
C : 상담

157

Monday 260615

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

21 Sit up
15 Box Jump over,step down ( 24/20 )
9 Squat Clean ( 135/95 )
Max reps Toes to bar

Rest 3 MIN

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

[ 압구정 ]

As many rounds as possible in 15 minutes :

5/5 Dumbbell Hang Snatch ( 50/35 )
10 Push up
10 Wall Ball Shot ( 20/14 )

Scale : 무게 자유

[ 잠실 ]

Team of 2

AMRAP : 17 MIN

10 Single arm DB Man Maker, alternating ( 50/35 )
20 DB Snatch, alternating
40 DB Overhead Walking Lunge
60 Double under

A : 무게 자유
B : x2 Single under
C : 상담

[ 수원 ]

"The Chief 2"

Max rounds in 3 minute of :

3 Power Snatch ( 95/65 )
6 Push up
9 Squat

Rest 1 minute

Repeat for a total of 5 cycles

Scale : 무게 자유

156

Saturday 260613

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

4 Rounds for time of :

400 Run
4 Pull over
20 Single Devil press ( 50/35 )

TIME CAP : 24 MIN

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

[ 잠실 ]

AMRAP : 12 MIN

1 - 2 - 3 - 4 - 5 - 6 - 7 • •
Bar Muscle up
Snatch ( 135/95 )

A : Chest to bar or Pull up, ( 115/75 )
B : Band Assist, ( 75/45 )이상
C : 상담

[ 아차산 ]

AMRAP : 15 MIN

10 Toes to bar
5/5 DB Overhead Lunge ( 50/35 )
10 Burpee over the DB

B : Knee raise, 무게 자유
C : 상담

@painstorms

155

Friday 260612

[ 잠실 ]

6 Rounds for time of :

30 Walking Lunge
20 Russian Kettlebell Swing ( 24/16 )
10 Push up

TIME CAP : 16 MIN

Scale : 무게 자유

[ 압구정 ]

As many rounds as possible in 16 minutes :

2 Hang Power Clean ( 185/125 )
4 Strict Pull up
8 One leg Squat, Alternating

A : ( 155/105 )
B : 12 Jumping Lunge
C : 상담

[ 아차산 ]

For time of :

100 Squat
2 Power Snatch ( 135/95 )
80 Squat
4 Power Snatch
60 Squat
6 Power Snatch
40 Squat
8 Power Snatch
20 Squat
10 Power Snatch

A : ( 95/65 ) 이상
B : 무게 자유
C : 상담

TIME CAP : 10 MIN

[ 수원 ]

For time of :

30 Power Clean ( 155/105 )
800 Run
30 Power Clean

A : ( 135/85 )
B : ( 95/65 ) 이상
C : 무게 자유

@painstorms

154

Thursday 260611

[ 압구정 ]

EMOM x 30

1 : 15/12 Row ( Cal )
2 : 12 Burpee
3 : 50 Double under

A : 12/10, 10
B : 10/8, 10, 50 Single
C : 맘대로

[ 잠실 ]

“Uplift"

For Time
Every 4 minutes, complete:
15 Burpee Box Jump ( 24/20 )
20 Pull up
50 Double Under
Max Wall Ball Shot ( 20/14 )
Rest 1 minute

*Complete as many rounds until 200 Wall Ball
Shots are accumulated.

TIME CAP : 30 MIN

A : Pull up, 무게 자유
B : 높이 자유, Band Pull up, Single under
C : 상담

[ 아차산 ]

EMOM x 20

1 : Row
2 : Burpee
3 : Pull up
4 : Wall Ball Shot ( 14/10 )
5 : Rest

B : Band Assist, 무게 자유
C : 상담


[ 수원 ]

AMRAP : 15 MIN

5 Pull up
5/5 Dumbbell Push Jerk ( 50/35 )
10 Dumbbell Overhead Lunge

A : 무게 자유
B : Assist Pull up
C : 상담

153

Wednesday 260610

[ 아차산 ]

5 Rounds

AMRAP : 3 MIN

6 V up
8 DB Hang Clean and Jerk, alternating ( 50/35 )
10 Box Jump over, step down ( 24/20 )

Rest 1 MIN

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

[ 압구정 ]

4 Rounds

As many reps as possible in 3 minutes :

21 Sit up
15 Box Jump over ( 24/20 )
9 Squat Clean ( 135/85 )
Max reps Toes to bar

Rest 3 minutes

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

[ 잠실 ]

For time of :

1000 Run
200 Row
800 Run
400 Row
600 Run
600 Row
400 Run
800 Row
200 Run
1000 Row

Scale : 800/200 - 600/400 - 400/600 - 200/800

[ 수원 ]

Team of 2

2 Sets

EMOM : 18 MIN

1 : Ski
2 : Burpee Broad Jump
3 : Row
4 : Sled Push
5 : Wall Ball Shot ( 14/8 )
6 : Bike

Rest 5 minutes

Scale : 상담

152

Tuesday 260609

[ 수원 ]

For 4 rounds, complete as many reps as possible in 3 minutes of :

21 Sit up
15 Box Jump over ( 24/20 )
9 Squat Clean ( 135/95 )
Max Toes to bar in remaining time.

Rest 3 minutes between rounds

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

[ 압구정 ]

I Go, You Go

As many rounds as possible in 18 minutes :

3 Snatch ( 115/75 )
6 Push up
9 Squat

A : ( 95/65 )
B : 무게 자유
C : 상담

[ 아차산 ]

For time of :

10 Muscle up
50 Double under
25 Toes to bar
50 Double under
15 Wall Walk
50 Double under
25 Toes to bar
50 Double under
10 Muscle up

A : T2B, HWW
B : Knee raise, 10 DU, x2 Inchworm Push up
C : 상담

TIME CAP : 15 MIN

[ 잠실 ]

For 4 rounds, complete as many reps as possible in 3 minutes of :

21 Sit up
15 Box jump over ( 24/20 )
9 Squat clean ( 135/95 )
Max toes to bar in remaining time

Rest 3 minutes between rounds

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

151

Monday 260608

[ 잠실 ]

1.

Push Press

3 - 3 - 3 - 3 - 3

2.

AMRAP : 7 MIN

1 - 2 - 3 - 4 - 5 • • •
Strict Pull up
Push Press ( 155/105 )

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

[ 압구정 ]

As many rounds as possible in 16 minutes :

6 Burpee over the Dumbbell
5/5 DB Hang Clean and Jerk ( 50/35 )
4 Bar Muscle up

A : 6 Toes to bar
B : 6 Knee raise
C : 상담

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

18/15 Row
3 Power Clean ( 165/115 )
3 Hang Power Clean
3 Front Squat
Max reps Burpee over the barbell

Rest 3 MIN

A : ( 115/95 ) 이상
B : 15/12 Row, 무게 자유
C : 상담

[ 수원 ]

6 Rounds for time of :

24 Kettlebell Swing ( 24/16 )
12 Burpee to a target

Scale : 무게 자유

@painstorms