120

Saturday 260502

[ 수원 ]

AMRAP : 15 MIN

12 Toes to bar
12 Wall Ball Shot ( 20/14 )
1 Thruster ( 135/95 )

12 Toes to bar
12 Wall Ball Shot
2 Thruster

12 Toes to bar
12 Wall Ball Shot
3 Thruster
.
.

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

[ 잠실 ]

"Isabel“

For time of :

30 Snatch ( 135/95 )

Time CAP : 3 MIN

A : ( 115/75 )
B : ( 75/45 ) 이상
C : 무게 자유

[ 압구정 ]

Team of 2

For time of :

100 Dumbbell Snatch ( 50/35 )
100/80 Row ( Cal )
100 Dumbbell Snatch
100 Burpee Box Jump over ( 24/20 )

TIME CAP : 20 MIN

A : 무게 자유
B : 높이 자유
C : 상담

Compare to 170818

[ 아차산 ]

휴무입니다! 감사합니다!

@painstorms

119

Friday 260501

[ 잠실 ]

“Clovis"

For time of :

16km Run
150 Burpee Pull up

Scale : 10km, 100 Burpee

# Rxd 반환점 물 제공 / Run 대체재 X / 포기 X / 스케일보다 낮은 레벨 X / 운동시간 2~3시간 예정

[ 압구정 ]

"Murph"

For time of :

1600 Run Then,

10 Rounds

10 Pull up
20 Push up
30 Squat

Then , 1600 Run

A : 1200 Run, 8, 16, 24
B : 800 Run, 6, 12, 18
C : 상담

Compare to 240504

[ 아차산 ]

For time of :

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

Row
Burpee
DB Snatch, alternating ( 50/35 )
Box Jump, step down ( 24/20 )
Wall Ball Shot ( 20/14 )

After every rounds 20 Jumping Lunge

B : 무게 자유, 높이 자유
C : 상담

TIME CAP : 32 MIN

[ 수원 ]

“Linda for team fixed”

Team of 3

AMRAP : 25 MIN

10 - 20 - 30 - 40 - 50 ••

Deadlift ( 245/155 )
Bench Press ( 155/85 )
Squat Clean ( 115/75 )

Scale : 무게 자유, Push up, Front Squat

@painstorms

118

Thursday 260430

[ 압구정 ]

As many rounds as possible in 18 minutes :

15 Kettlebell Swing ( 24/16 )
15 Box Jump ( 24/20 )
15 V up

A : 무게 자유
B : 높이 자유
C : 상담

[ 잠실 ]

Squat Clean

1 - 1 - 1 - 1 - 1

For time of :

5 Squat Clean ( 135/105 )
4 Squat Clean ( 155/125 )
3 Squat Clean ( 185/145 )
2 Squat Clean ( 215/165 )
1 Squat Clean ( 245/185 )

TIME CAP : 5 MIN

A : ( 185/135 ), ( 165/115 ), ( 145/95 ), ( 125/75 ), ( 105/65 )
B : 1 ( 135/95 ), 3 ( 115/75 ), 5 ( 95/65 ), 6 ( 75/45 )
C : 무게 자유, 무게 고정, 20 Reps

[ 아차산 ]

AMRAP : 18 MIN

1 - 2 - 3 - 4 ...
Bar Muscle up
8 Kettlebell Swing ( 32/24 )
12 Box Jump over ( 30/24 )

A : T2B, ( 24/16 ), ( 24/20 )
B : Knee raise, 무게 자유, 높이 자유
C : 상담

[ 수원 ]

3 Rounds for time of :

400 Run
30 Kettlebell Snatch ( 24/16 )
20 Kettlebell Swing

Scale : 무게 자유

117

Wednesday 260429

[ 아차산 ]

For time of :

4 - 6 - 8 - 10 - 12 - 4
Power Snatch ( 115/75 )
4 Wall Walk
16 Squat

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

TIME CAP : 16 MIN

[ 압구정 ]

3 Rounds for time of :

400 Run
9 Front Squat ( 185/125 )
9 Bar Muscle up

TIME CAP : 20 MIN

A : n BMU or 15 Toes to bar
B : n T2B or 15 Knee raise
C : 상담

[ 잠실 ]

5 Rounds for time of :

60 Double under
30 Sit up
15 Row

TIME CAP : 15 MIN

B : 100 Single under
C : 상담

[ 수원 ]

“Maxton 1/2”

13 Rounds for time of :

4 Strict Pull up
13 Box Step up ( 24/20 )
10 Burpee

Time Cap : 25 MIN

A : Kipping
B : Band Assist
C : 상담

116

Tuesday 260428

[ 수원 ]

On a 15:00 Clock

AMRAP : 5 MIN

15 Overhead Squat ( 75/55 )
30 Double under

AMRAP : 5 MIN

10 Overhead Squat ( 135/95 )
30 Double under

AMRAP : 5 MIN

5 Overhead Squat ( 165/115 )
30 Double under

A : ( 75/55 ), ( 115/75 ), ( 135/95 )
B : 무게 자유, 50 Single
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

12 Dumbbell Snatch ( 50/35 )
12 Weighted Box Step up ( 24/20 )
6 Burpee over the Dumbbell
6 Handstand push up

A : Mat Assist, n HSPU
B : NO HSPU
C : 상담

Compare to 251208

[ 아차산 ]

AMRAP : 16 MIN

4 Chest to bar
6/6 DB Thruster ( 50/35 )
48 Double under

A : Pull up, 무게 자유
B : Band Assist, 10 DU
C : 상담

[ 잠실 ]

Team of 2

AMRAP : 20 MIN

5 - 10 - 15 - 20 - 25 • • •
Back Squat ( 95/75 )
Toes to bar
Front Squat
Toes to bar
Overhead Squat
1 - 2 - 3 - 4 - 5 • • •
Muscle up

A : ( 75/55 ), All Toes to bar
B : 무게 자유, Knee raise
C : 상담

@painstorms

115

Monday 260427

[ 잠실 ]

6 Rounds for time of :

10 Dumbbell Hang Snatch, alternating ( 50/35 )
10 Handstand Push up
10 Dumbbell Snatch, alternating
10 Box Jump over ( 24/20 )

TIME CAP : 18 MIN

A : 무게 자유, Mat Assist
B : 높이 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Strict Pull up
15 Squat
1 Clean ( 165/115 )

5 Strict Pull up
15 Squat
2 Clean

5
15
3
.
.

A : ( 135/95 )
B : 무게 자유
C : 상담

Compare to 250822

[ 아차산 ]

1.

Back Squat

1 - 1 - 1 - 1 - 1

2.

10 Rounds for time of :

10 Burpee
10 Sit up

Scale : 상담

TIME CAP : 15 MIN

[ 수원 ]

EMOM x 20

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

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

@painstorms

114

Saturday 260425

[ 압구정 ]

"Helena"

3 Rounds for time of :

400 Run
12 Bar Muscle up
21 Dumbbell Snatch ( 50/35 )

TIME CAP : 20 MIN

A : 6 BMU
B : 12 T2B
C : 12 Knee raise

Compare to 240903

[ 잠실 ]

Team of 3

For time of :

150 Wall Ball Shot ( 20/14 )
75 Snatch ( 135/95 )
150 Burpee over the barbell
75 Bar Muscle up

A : ( 14/10 ), ( 95/65 ), Chest to bar or Pull up
B : 무게 자유, Band Assist
C : 상담

[ 아차산 ]

For time of :

50 - 40 - 30 - 20 - 10

Walking Lunge
Squat

After every rounds 2 Gymnastic Complex

A : 4 PU/ 2 C2B, 6 PU or C2B
B : 6 Band Assist
C : 상담

*Gymnastic Complex

3 Pull up
2 Chest to bar
1 Bar Muscle up

TIME CAP : 16 MIN

[ 수원 ]

For time of :

25 Hang Power Clean ( 165/115 )
50 Front Squat
25 Hang Power Clean

A : ( 135/95 )
B : 무게 자유, ( 30/60/30 )
C : 상담

113

Friday 260424

[ 아차산 ]

AMRAP : 13 MIN

5 Hang Power Snatch ( 95/65 )
11 Push up
7 Toes to bar

B : 무게 자유, Knee raise
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

3 Wall Walk
10 Medicine ball clean ( 20/14 )
30 Double under

A : 5 Inchworm Push up
B : x2 Single
C : 상담

[ 잠실 ]

For time of :

5K Run

Scale : 3.5K

[ 수원 ]

AMRAP : 15 MIN

3 - 6 - 9 ••

Toes to bar
Burpee Box Jump Over ( 30/24 )

A : ( 24/20 )
B : Knee raise, Burpee Step over
C : 상담

112

Thursday 260423

[ 수원 ]

"Dumbbell Chipper"

2 Rounds for time of :

40 DB Overhead Lunge ( 50/35 )
30 DB Snatch
20 DB Overhead Squat
10 DB Turkish Get up

TIME CAP : 20 MIN

A : 무게 자유
B : Goblet Squat
C : 상담

[ 압구정 ]

For time of :

50 - 40 - 30 - 20 - 10

Sit up

5 - 4 - 3 - 2 - 1

Snatch ( 135/85 )

Each rounds begin with 400 Run

TIME CAP : 24 MIN

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 잠실 ]

5 Rounds for time of :

10 Thruster ( 95/65 )
20 Double under
10 Handstand Push up
20 Double under

TIME CAP : 12 MIN

A : 무게 자유, Mat Assist
B : x2 Single under, Push Press
C : 상담

[ 아차산 ]

E2MOM x 7

1 : Shuttle Run ( 60ft )
2 : Weighted Walking Lunge ( 20/10 ) ( 30ft )
3 : Box Step over ( 48 )
4 : DB Snatch ( 50/35 )
5 : Burpee Board Jump ( 30ft )
6 : Wall Ball Shot ( 20/14 )
7 : Farmers Carry ( 24x2/16x2 )

*Each rounds after 2 MIN Recovery Machine

B : 무게 자유, 높이 자유
C : 상담

@painstorms

111

Wednesday 260422

[ 잠실 ]

2 Rounds for time of :

1000/900 Row
75 Sit up
50 Back Extension

TIME CAP : 20 MIN

Scale : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

12 One Leg Squat, Alternating
8 Kettlebell Swing ( 32/24 )
6 Chest to bar

A : Box Assist
B : Jumping Lunge, Pull up
C : 상담

Compare to 250212

[ 아차산 ]

Team of 2

AMRAP : 20 MIN

40 Row
40 DB Front Squat ( 50x2/35x2 )
40 DB Box Step over ( 24/20 )

B : 무게 자유, 높이 자유
C : 상담

[ 수원 ]

10 Rounds for time of :

5 Pull up
15 Sit up
30 Double under

Time Cap : 15 MIN

A : Band Assist
B : Box Assist, 45 Single
C : 상담

@painstorms

110

Tuesday 260421

[ 압구정 ]

Team of 2

As many rounds as possible in 18 minutes :

30 Wall Ball Shot ( 20/14 )
30 Burpee over the barbell
30 Hang Power Clean ( 135/95 )

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 잠실 ]

“Nelle"

3 Rounds for time of :

20 One Leg Squat, alternating
8 Box Jump ( 30/24 )
1 Bar Muscle up
14 Shoulder to Overhead ( 135/95 )
11 Toes to bar
25 Burpee
15 Hang Power Clean
21 Kettlebell Swing ( 24/16 )

TIME CAP : 30 MIN

A : Box Pistol, ( 24/20 ), No BMU, ( 95/65 )이상
B : Jumping Lunge, 무게 자유, Knee raise,
C : 상담

[ 아차산 ]

For time of :

1 - 4R : 4 Pull up
5 - 8R : 4 Chest to bar
9 - 12R : 4 Bar Muscle up
8 Burpee
32 Double under

A : All Pull up
B : Band Assist, 10 DU
C : 상담

TIME CAP : 18 MIN

[ 수원 ]

1.

Push Press

2 - 2 - 2 - 2 - 2

2.

8 Rounds

For max reps of :

20 Sec On Push Press ( 75/55 )
10 Sec Off
20 Sec On Jumping Lunge
10 Sec Off

Scale : 무게 자유

109

Monday 260420

[ 아차산 ]

AMRAP : 16 MIN

2 - 4 - 6 - 8 …
Power Clean ( 135/95 )
12 Box Jump, Step down ( 24/20 )
12 V up

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

[ 압구정 ]

As many rounds as possible in 16 minutes :

8 Single Devil Press ( 50/35 )
8 Toes to bar
12 Box Jump ( 24/20 )

A : 무게 자유
B : Knee raise, 높이 자유
C : Step up

[ 잠실 ]

AMRAP : 14 MIN

8 Strict Pull up
15 Ring dip
30 Squat

A : Bar Dip
B : Band Assist
C : 상담

[ 수원 ]

Team of 2

2 Set

AMRAP : 4 MIN

400/360 Row
Max Farmers Carry ( 24/16 )
Rest 1 MIN

AMRAP : 4 MIN

800/720 Bike
Max Sandbag Walking Lunge ( 20/10 )
Rest 1 MIN

AMRAP : 4 MIN

400 Run
Max Wall Ball Shot ( 20/14 )
Rest 1 MIN

Scale : 무게 자유

108

Saturday 260418

[ 수원 ]

수원점은 휴무입니다. 4/25(토)에 대체 수업합니다.
감사합니다.

[ 잠실 ]

10 Rounds for time of :

5 Cluster ( 95/75 )
25 Double under

TIME CAP 15 MIN

A : ( 75/55 )
B : 무게 자유, Single under
C : 상담

[ 압구정 ]

"Loredo"

6 Rounds for time of :

24 Squat
24 Push up
24 Walking Lunge
400 Run

Scale : 상담

Compare to 240629

[ 아차산 ]

5 Rounds for time of :

200 Run
15 DB Front Squat ( 50x2/35x2 )
6 Single Devil Press

B : 무게 자유
C : 상담

TIME CAP : 18 MIN

@painstorms

107

Friday 260417

[ 잠실 ]

AMRAP : 15 MIN

10 Burpee over the barbell
20 Sit up
30 Deadlift hold ( 135/95, Sec )

A : ( 95/65 ) 이상
B : 무게 자유
C : 상담

[ 압구정 ]

Team of 2

As many rounds as possible in 24 minutes :

24/20 Row ( Cal )
24 Burpee over the rower
24 Toes to bar

Scale : Knee raise

[ 아차산 ]

AMRAP : 16 MIN

1 - 2 - 3 - 4 …
Power Snatch ( 135/95 )
10 Push up
10 Box Jump over ( 24/20 )

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

[ 수원 ]

10 Rounds for time of :

3 Snatch ( 115/75 )
6 Overhead Squat
9 Pull up

Time Cap : 20 MIN

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

@painstorms

106

Thursday 260416

[ 압구정 ]

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

[ 잠실 ]

Team of 2

AMRAP : 20 MIN

A : 600 Row
B : 400 Run
15 Push Jerk ( 185/135 )

A : ( 135/95 ) 이상
B : ( 75/45 ) 이상
C : 상담

[ 아차산 ]

5 Rounds

1 Minute of Row
1 Minute of Wall Ball Shot ( 20/14 )
1 Minute of Double under
Rest 1 MIN

B : 무게 자유
C : 상담

[ 수원 ]

AMRAP : 15 MIN

3 Wall Walk
15 Burpee
60 Double under

A : 6 Inch Worm
B : x2 Single
C : 상담