262

Saturday 250503

[ 아차산 ]

5/3(토)은 휴무로

5/5(월) 10:00, 11:30 수업으로 대체됩니다.

[ 압구정 ]

“Pat"

As many rounds as possible in 20 minutes :

15 Pull up
10 Front rack Walking Lunge ( 50/35 )
15 Push up
10 Front rack Walking Lunge

A : 무게 자유
B : Band Assist
C : 상담

[ 잠실 ]

3 Rounds

1 Minutes of Bench Press ( 135/95 )
1 Minutes of Box Jump (24/20 )
1 Minutes of Burpee Pull up
1 Minutes of Row ( cal )
Rest 1 Min

Scale : 벤치 무게 자유, 높이 자유, Burpee

[ 수원 ]

4 Rounds for time of :

20 Dumbbell Snatch ( 50/35 )
15 Box Jump ( 24/20 )
10/10 Dumbbell Push Jerk
15 Box Jump

*Step down from the box.

A : 무게 자유
B : Step up
C : 상담

261

Friday 250502

[ 수원 ]

Team of 2

AMRAP : 21 MIN

30/26 Row ( Cal )
20 Burpee over the rower
10 Power Clean ( 155/105 )

Scale : 무게 자유

[ 압구정 ]

EMOM x 20

Odd : 15/12 Row ( Cal )
Even : 24 Sit up

A : 18 Sit up
B : 12/10, 15 Sit up
C : 상담

Compare to 230224

[ 잠실 ]

"Joy Ride"

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Hang Power Clean ( 135/95 )

10 Wall Ball Shot ( 20/14 ) after each round

TIME CAP : 15 MIN

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

[ 아차산 ]

AMRAP : 15 MIN

3 Pull up
15 Wall Ball Shot ( 20/14 )
30 Double under

6 Pull up
15 Wall Ball Shot
30 Double under

9 Pull up
15 Wall Ball Shot
30 Double under

...

B : Band Assist, 무게 자유
C : x2 Single under

@painstorms

260

Thursday 250501

[ 압구정 ]

Team of 2

50 Rounds for time of :

1 Clean ( 185/125 )
3 Synchronized Burpee over the barbell
5 Synchronized Squat

TIME CAP : 35 MIN

A : ( 135/95 )
B : 무게 자유
C : 상담

[ 잠실 ]

"Seven"

7 Rounds for time of :

7 Handstand Push up
7 Thruster ( 135/95 )
7 Knee to elbow
7 Deadlift ( 245/165 )
7 Burpee
7 Kettlebell Swing ( 32/24 )
7 Pull up

A : Mat Assist, ( 95/65 )이상 , T2B, ( 185/125 ), ( 24/16 )
B : Push Press , 무게 자유, Knee raise, Band Assist
C : 상담

[ 아차산 ]

5 Rounds

AMRAP : 3 MIN

4 Hang Power Snatch ( 95/65 )
8 Push up
12 Squat

Rest 1 MIN

B : 무게 자유
C : 상담

[ 수원 ]

AMRAP : 16 MIN

12 Kettlebell Swing ( 24/16 )
4 RH Turkish Get up
12 Kettlebell Swing
4 LH Turkish Get up

Scale : 무게 자유

259

Wednesday 250430

[ 잠실 ]

"Micheal"

3 Rounds for time of :

800m Run
50 Back Extension
50 Sit up

B : 35 Reps
C : 400m

[ 아차산 ]

AMRAP : 15 MIN

5 DB Snatch, L ( 50/35 )
10 Box Jump Step down ( 24/20 )
5 DB Snatch, R
10 Box Jump Step down
20 Sit up

B : 무게 자유, 높이 자유
C : 상담

[ 수원 ]

AMRAP : 7 MIN

200 Run
10 Pull up

Rest 3 MIN

AMRAP : 7 MIN

200 Run
15 Push up

Rest 3 MIN

AMRAP : 7 MIN

200 Run
25 Squat

Scale : Assist Pull up

[ 압구정 ]

As many rounds as possible in 15 minutes :

40 Double under
8 Single Devil Press ( 50/35 )
1 Muscle up

40 Double under
8 Single Devil Press
2 Muscle up

40
8
3
.
.

A : BMU / x2 Toes to bar
B : 20 DU / 80 SU, x2 Knee raise
C : 상담

Compare to 240621

@painstorms

258

Tuesday 250429

[ 아차산 ]

For time of :

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

Thruster ( 135/95 )

Each rounds begin with 12/10 Row

A : ( 95/65 ) 이상
B : 무게 자유, 10/8 Row
C : 상담

[ 압구정 ]

"Running Macho Man"

As many rounds as possible in 20 minutes :

200 Run
3 Power Clean ( 135/95 )
3 Front Squat
3 Push Jerk

A : ( 115/75 )
B : 무게 자유
C : 상담

Compare to 240730

[ 잠실 ]

AMRAP : 12 MIN

3 Minute of Row ( Cal )
3 Minute of Dumbbell Snatch, Alternating( 70/50 )
2 Minute of Row
2 Minute of DB Snatch, Alternating
1 Minute of Row
1 Minute of DB Snatch, Alternating

A : ( 50/35 )
B : 무게 자유
C : Hang

[ 수원 ]

1.

Thruster

2 - 2 - 2 - 2 - 2

2.

“Karen”

For time of :

150 Wall Ball Shot ( 20/14 )

Time Cap : 10 MIN

A : ( 14/10 )
B : 무게 자유
C : 상담

257

Monday 250428

[ 수원 ]

AMRAP : 20 MIN

40 Double under
20 Sit up
10 Toes to bar

A : Knee raise
B : 1/2 DU or x2 Single
C : 상담

[ 압구정 ]

"Cindy, Strict!"

As many rounds as possible in 20 minutes :

5 Strict Pull up
10 Honest Push up
15 Squat

A : Kipping, Hand raise
B : Band Assist
C : 상담

Compare to 230905

[ 잠실 ]

I go you go

Team of 2

AMRAP : 20 MIN

1 Muscle up
10 Push up
15 Squat

2 Muscle up
10 Push up
15 Squat

3 Muscle up
.
.
.

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

[ 아차산 ]

AMRAP : 14 MIN

4 Deadlift ( 185/125 )
12 Burpee over the barbell
20 Toes to bar

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

@painstorms

256

Saturday 250426

[ 압구정 ]

7 Rounds for time of :

21 Shoulder Press ( 75/55 )
21 Sit up

TIME CAP : 20 MIN

Scale : 무게 자유

Compare to 230727

[ 잠실 ]

AMRAP : 15 MIN

200 Run
5 Thruster ( 155/105 )

# 쓰러스터 한방 실패시 패널티 5 버피

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

[ 아차산 ]

AMRAP : 18 MIN

400 Run
15 Handstand Push up
5 Snatch ( 115/85 )

A : Mat Assist, ( 75/55 ) 이상
B : Push up, 무게 자유
C : 상담

[ 수원 ]

수원점은 두 번째, 네 번째 토요일은 휴무입니다.
감사합니다.

255

Friday 250425

[ 잠실 ]

Team of 2

AMRAP : 14 MIN

2 Deadlift ( 225/155 )
4 Toes to bar
4 Box Jump ( 30/24 )
4 Deadlift
8 Toes to bar
8 Box Jump
6 Deadlift
12 Toes to bar
12 Box Jump
.
.
.

A : ( 155/105 ) 이상, ( 24/20 )
B : ( 95/65 ) 이상, Knee raise, 높이 자유
C : 무게 자유

[ 아차산 ]

For time of :

25 Pull up
10 Muscle up
50 Burpee
10 Muscle up
25 Pull up

A : x2 Toes to bar
B : Band Assist, x2 Knee raise
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

For time of :

800 Run
25 Push Press ( 115/75 )

400 Run
20 Push Press

200 Run
15 Push Press

Scale : 무게 자유

[ 압구정 ]

Team of 2

As many reps as possible in 16 minutes :

100 Wall Ball Shot ( 20/14 )
80 Toes to bar
60 Burpee over the barbell
40 Clean ( 165/115 )

A : ( 135/95 )
B : 무게 자유, Knee raise
C : 상담

@painstorms

254

Thursday 250424

[ 아차산 ]

AMRAP : 12 MIN

10 Push Press ( 95/65 )
30 Walking Lunge

B : 무게 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

5 LH Push Jerk ( 50/35 )
5 RH Push Jerk
10 Push up
15/12 Row ( Cal )

Scale : 무게 자유

Compare to 231110

[ 잠실 ]

For time of :

1000 Run
30 Handstand Push up
1000 Row

A : Mat Assist
B : Push up
C : 600 Run/Row, 20 Push up

[ 수원 ]

Team of 2

For time of :

100 Box Jump ( 24/20 )
80 Row ( Cal )
60 Deadlift ( 225/155 )
80 Row
100 Box Jump

A : ( 185/125 )
B : Step up, ( 135/95 ) 이상
C : 상담

253

Wednesday 250423

[ 수원 ]

AMRAP : 15 MIN

12 Front Lunge ( 24/16 )
18 Kettlebell Swing
24 Sit up

Scale : 무게 자유

[ 압구정 ]

4 Rounds for time of :

400 Run
30 Sit up
15 Deadlift ( 185/125 )

A : ( 135/95 )
B : 무게 자유
C : 상담

[ 아차산 ]

4 Rounds

AMRAP : 2 MIN

15 Burpee Box Jump over ( 24/20 )
Max Power Clean ( 135/95 )

Rest 2 MIN

A : ( 95/65 )
B : 무게 자유, 높이 자유
C : 상담

[ 잠실 ]

1.

Push Jerk

1 - 1 - 1 - 1 - 1

2.

5 Rounds for time of :

12 Push Jerk ( 135/95 )
12 Back Squat

TIME CAP : 10 MIN

A : (95/65 ) 이상
B : ( 55/35 ) 이상
C : 상담

@painstorms

252

Tuesday 250422

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Burpee Pull up
5 Snatch ( 135/95 )

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 잠실 ]

For time of :

40 Pull up
40 Burpee
20 Power Snatch ( 115/75 )

Rest 3 Min

30 Pull up
30 Burpee
15 Power Snatch

Rest 2 Min

20 Pull up
20 Burpee
10 Power Snatch

TIME CAP : 30 MIN

A : 무게 자유
B : Band Pull up
C : 상담

[ 아차산 ]

5 Rounds for time of :

15 Kettlebell Swing ( 24/16 )
15 Push up
15/12 Row

B : 무게 자유
C : 상담

TIME CAP : 14 MIN

[ 수원 ]

For time of :

40 Pull up
40 Burpee
20 Power Snatch ( 115/75 )

Rest 3 minutes

30 Pull up
30 Burpee
15 Power Snatch

Rest 2 minutes

20 Pull up
20 Burpee
10 Power Snatch

Time Cap : 25 MIN

A : ( 95/65 )
B : Assist Pull up, 무게 자유
C : 상담

251

Monday 250421

[ 잠실 ]

AMRAP : 14 MIN

10 Medicine Ball Clean ( 20/14 )
15 Sit up
10 Double under

10 Medicine Ball Clean
15 Sit up
20 Double under

10 Medicine Ball Clean ( 20/14 )
15 Sit up
30 Double under
.
.
.

A : 무게 자유
B : x2 Single under
C : 상담

[ 아차산 ]

AMRAP : 14 MIN

7 Shuttle Run (50ft)
14 Front Squat ( 95/65 )
21 Sit up

B : 무게 자유
C : 상담

[ 수원 ]

1.

Back Squat

3 - 3 - 3 - 3 - 3

2.

AMRAP : 10 MIN

10 V up
15 Squat

Scale : Knee Touch

[ 압구정 ]

"Loredo"

6 Rounds for time of :

24 Squat
24 Push up
24 Walking Lunge
48 Double under

TIME CAP : 21 MIN

A : 24 Double
B : 96 Single
C : 상담

Compare to 231205

@painstorms

250

Saturday 250419

[ 아차산 ]

AMRAP : 12 MIN

30 Double under
5 DB Snatch,R (50/35)
5 One Arm Devil Press, R
5 DB Snatch, L
5 One Arm Devil Press, L

B : 무게 자유
C : x2 Single under

[ 압구정 ]

Team of 2

2 Rounds for time of :

2000/1600 Row
100 Toes to bar

Scale : Knee raise

Compare to 241221

[ 잠실 ]

Team of 2

For time of :

1000 Row
10 DB Burpee Box Step up ( 50x2/35x2, 24/20 )
900 Row
9 DB Burpee Box Step up
800 Row
8 DB Burpee Box Step up
.
.
100 Row
1 DB Burpee Box Step up

A : 무게 자유
B : 높이 자유
C : 상담

[ 수원 ]

AMRAP : 15 MIN

250 Row
10 Bench Press ( 135/85 )

A : 무게 자유
B : 15 Push up
C : 상담

249

Friday 250418

[ 수원 ]

For time of :

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

Hang Squat Clean ( 115/75 )

Perform 25 Double under after each set.

A : ( 95/65 )
B : 무게 자유, X2 Single
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

6 Burpee over the Dumbbell
8 One Leg Squat, Alternating
10 Box Step up ( 50/35 )
12 Sit up

A : Box Assist
B : 12 Jumping Lunge
C : 상담

[ 잠실 ]

For time of :

10 Burpee Box Jump ( 24/20 )
5 Squat Clean ( 225/155 )

10 Burpee Box Jump
4 Squat Clean

10 Burpee Box Jump
3 Squat Clean

10 Burpee Box Jump
2 Squat Clean

10 Burpee Box Jump
1 Squat Clean

TIME CAP : 12 MIN

A : ( 185/125 ) 이상
B : ( 135/95 ) 이상
C : ( 95/65 ) 이상
D : 무게 자유, 높이 자유

@painstorms

248

Thursday 250417

[ 압구정 ]

For time of :

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

Clean ( 185/125 )

Each rounds begin with 10 Chest to bar

TIME CAP : 20 MIN

A : 무게 자유
B : Pull up
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

20 Walking Lunge
5 Devil Press ( 50/35 )
4 Toes to bar
3 Chest to bar
2 Bar Muscle up

# Rx'd 4 - 3 - 2 한방! 못하면 A

A : 무게 자유
B : 10 Toes to bar
C : 10 Knee raise

[ 수원 ]

AMRAP : 12 MIN

3 Bar Muscle up
6 Right arm Kettlebell Snatch ( 24/16 )
6 Left arm Kettlebell Snatch
15 Sit up

A : 6 T2B, 무게 자유
B : 6 Knee raise
C : 상담