109

Friday 250620

[ 압구정 ]

"Michael 2"

3 Rounds for time of :

1000 Row
50 Sit up
50 Push up

TIME CAP : 27 MIN

Scale : 상담

[ 잠실 ]

For time of :

30 - 20 - 10

Toes to bar
Kettlebell Lunge ( 32x2/24x2, Meter )

TIME CAP : 10 MIN

A : ( 24/16 )
B : 무게 자유
C : Knee raise

[ 아차산 ]

10 Rounds for time of :

3 Muscle up
10 Burpee

A : 5 Chest to bar or Pull up
B : Band Assist
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

Team Row

For time of :

5000 Row

#번갈아 가면서 20번씩 당기기!

108

Thursday 250619

[ 아차산 ]

AMRAP : 15 MIN

10 DB Hang Snatch, Alternating ( 50/35 )
20 DB Goblet Squat
30 Box Step up ( 24/20 )

B : 무게 자유, 높이 자유
C : 상담

[ 압구정 ]

Muscle up test 3 
 
For time of : 
 
50 - 40 - 30 - 20 - 10 
Unbroken Wall Ball Shot ( 20/14 ) 
10 - 8 - 6 - 4 - 2 
Unbroken Muscle up

TIME CAP : 22 MIN

A : 5 - 4 - 3 - 2 - 1 Ubroken Muscle up
B : 25 - 20 - 15 - 10 - 5 Pull up
C : Broken

Compare to 181227

[ 잠실 ]

"Nick"

12 Rounds for time of :

10 Dumbbell Hang Squat Clean ( 50x2/35x2 )
6 Handstand push up on Dumbbell

TIME CAP : 24 MIN

A : 무게 자유, HSPU
B : Mat Assist
C : Push up

[ 수원 ]

AMRAP : 15 MIN

10 Kettlebell Swing ( 24/16 )
10 Goblet Squat
10 Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

107

Wednesday 250618

[ 수원 ]

3 Rounds for time of :

100 Double under
15 Deadlift ( 225/155 )
15 Burpee over the barbell

A : ( 185/125 )
B : 50 Double or x2 Single, 무게 자유
C : 상담

[ 압구정 ]

Team of 2

For time of :

5 Rounds

10 Clean ( 135/95 )
10 Burpee over the barbell

4 Rounds

8 Clean ( 165/115 )
10 Burpee over the barbell

3 Rounds

6 Clean ( 185/125 )
10 Burpee over the barbell

2 Rounds

4 Clean ( 205/135 )
10 Burpee over the barbell

1 Rounds

2 Clean ( 225/145 )
10 Burpee over the barbell

TIME CAP : 20 MIN

A : ( 95/65 ), ( 115/75 ), ( 135/85 )
( 155/95 ), ( 175/105 )
B : 무게 자유
C : 상담

[ 잠실 ]

3 Rounds for time of :

400 Run
21 Burpee
500 Row ( Cal )

TIME CAP : 20 MIN

Scale : 상담

[ 아차산 ]

AMRAP : 3 MIN

15/12 Row
15 Handstand Push up
Max rep Toes to bar

Rest 3 MIN

AMRAP : 3 MIN

15 Handstand Push up
15 Toes to bar
Max cal Row

Rest 3 MIN

AMRAP : 3 MIN

15 Toes to bar
15/12 Row
Max rep Handstand Push up

A : Mat Assist
B : Knee raise, Push up
C : 상담

@painstorms

106

Tuesday 250617

[ 잠실 ]

"Air Fryer"

3 Rounds for time of :

20 Pull up
10 Power Clean ( 165/115 )
20 Box Jump ( 24/20 )
10 Push Jerk

TIME CAP : 18 MIN

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

[ 압구정 ]

As many rounds as possible in 18 minutes :

30 Double under
20 Squat
3 x [ 1 Wall walk + 1 Wall facing HSPU ]

A : Wall Walk
B : x2 Single, 6 Inchworm Push up
C : 상담

[ 아차산 ]

5 Rounds for time of :

10 Burpee Box Jump over ( 24/20 )
3 Clean and Jerk ( 185/125 )

A : ( 135/95 ) 이상
B : 높이 자유, 무게 자유
C : 상담

TIME CAP : 12 MIN

[ 수원 ]

For time of :

800 Run
40 Wall Ball Shot ( 20/14 )

400 Run
30 Wall Ball Shaot

200 Run
20 Wall Ball Shot

Scale : 무게 자유

@painstorms

105

Monday 250616

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Toes to bar
10 Kettlebell Swing ( 24/16 )
10 Box Jump ( 24/20 )

A : Knee raise
B : Step up
C : 상담

Compare to 250104

[ 잠실 ]

AMRAP : 15 MIN

30 Double under
20 Sit up
10 Kettlebell Taters ( 24/16 )

A : 무게 자유
B : x2 Single under
C : 상담

[ 아차산 ]

AMRAP : 18 MIN

1 Strict Pull up
10 Wall Ball Shot ( 20/14 )
15 Sit up

2 Strict Pull up
10 Wall Ball Shot
15 Sit up

3 Strict Pull up
10 Wall Ball Shot
15 Sit up

...

B : Band Assist, 무게 자유
C : 상담

[ 수원 ]

AMRAP : 15 MIN

1 Round Cindy
1 Power Clean ( 135/95 )

1 Round Cindy
2 Power Clean

1 Round Cindy
3 Power Clean
.
.

A : ( 115/75 )
B : 무게 자유
C : 상담

104

Saturday 250614

[ 아차산 ]

For time of :

30/24 Row
30 Burpee Bar Touch
30 Toes to bar
30 Burpee Bar Touch
30/24 Row

B : Knee raise
C : 상담

TIME CAP : 15 MIN

[ 압구정 ]

7 Rounds for time of :

21 Overhead Walking Lunge ( 45/35 )
12 Burpee Plate Jump

Scale : 무게 자유

Compare to 130527

[ 잠실 ]

For time of :

30 Squat Snatch ( 135/95 )

TIME CAP : 7 MIN

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

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

103

Friday 250613

[ 수원 ]

For time of :

30 Deadlift ( 165/115 )
20 Hang Squat Clean
10 Shoulder to overhead

A : ( 135/95 )
B : 무게 자유
C : 상담

[ 압구정 ]

10 Rounds for time of :

200 Run
5 Muscle up

TIME CAP : 25 MIN

A : 1 ~ 5 Muscle up
B : 5 ~ 10 Toes to bar
C : 10 Knee raise
D : 상담

Compare to 220511

[ 잠실 ]

For time of :

50 Bar Muscle up
100 Row ( cal )
100 Box Jump over step down ( 30/24 )

Partition any way

TIME CAP : 20 MIN

A : 80 Chest to bar or 80 Pull up, ( 24/20 )
B : 100 Band Assist Pull up, 높이 자유
C : 100 Jumping Pull up

[ 아차산 ]

AMRAP : 18 MIN

1 Bar Muscle up
1 Power Clean ( 135/95 )
15 Squat

2 Bar Muscle up
2 Power Clean
15 Squat

3 Bar Muscle up
3 Power Clean
15 Squat

...

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

@painstorms

102

Thursday 250612

[ 잠실 ]

Team of 2

For time of :

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Partner Deadlift ( 405/305 )
20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2
Burpee over the Barbell
30 - 27 - 24 - 21 - 18 - 15 - 12 - 9 - 6 - 3
Wall Ball Shot ( 20/14 )

TIME CAP : 20 MIN

A : ( 305/205 ) 이상, 공 무게 자유
B : ( 205/105 ) 이상
C : 바벨 무게 자유

[ 압구정 ]

Team of 2

For time of :

100/80 Row ( Cal )
100 Power Snatch ( 95/65 )
100 Wall Ball Shot ( 20/14 )
100/80 Row

TIME CAP : 22 MIN

A : ( 75/55 ), ( 14/8 )
B : 무게 자유
C : 상담

[ 아차산 ]

For time of :

15 - 12 - 9 - 6 - 3

Power Snatch ( 95/65 )
Sit up

Each round begin with 50 Double under

A : ( 75/45 ) 이상
B : 무게 자유, x2 Single under
C : 상담

TIME CAP : 12 MIN

[ 수원 ]

Team of 2

2 Rounds for time of :

2000/1800 Row
100 Toes to bar

Time Cap : 30 MIN

Scale : Knee raise

@painstorms

101

Wednesday 250611

[ 압구정 ]

5 Rounds

2 Minutes of :

15 Lateral Burpee Box Jump Over ( 24/20 )
#Step down from the box.
Max reps Double under

Rest 2 Minutes

A : 12 LBBJO
B : 10 Step over
C : 상담

[ 잠실 ]

1.

Shoulder Press

3 - 3 - 3 - 3 - 3

2.

AMRAP : 10 MIN

15 Shoulder Press ( 75/55 )
15 Sit up

Scale : 무게 자유

[ 아차산 ]

3 Rounds for time of :

50 Walking Lunge
40 Squat
30 Box Step up ( 24/20 )
20 Burpee
10 Handstand Push up

A : Mat Assist
B : 높이 자유, Push up
C : 상담

TIME CAP : 20 MIN

[ 수원 ]

AMRAP : 20 MIN

15 Box Jump Over ( 24/20 )
10 Dumbbell Snatch ( 50/35 )
5 Handstand Push up

A : 무게 자유, Box HSPU
B : Step up over, 10 Push up
C : 상담

100

Tuesday 250610

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

15/12 Row
10 Push Jerk ( 155/105 )

Rest 3 MIN

A : ( 95/65 ) 이상
B : 무게 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

1 Round Cindy
1 Power Clean ( 135/95 )

1 Round Cindy
2 Power Clean

1 Round Cindy
3 Power Clean
.
.

A : ( 115/75 )
B : 무게 자유
C : 상담

Compare to 230602

[ 잠실 ]

AMRAP : 15 MIN

5 Front Squat ( 155/105 )
10 Strict Push up
15 Toes to bar

A : ( 115/75 ) 이상, Hand Release Push up
B : ( 75/55 ) 이상, Knee raise
C : 무게 자유

[ 수원 ]

For time of :

7 - 6 - 5 - 4 - 3 - 2 - 1
Bar Muscle up
20 Sit up
400 Run

Time Cap : 30 MIN

A : Band Bar Muscle up
B : x2 All Pull up
C : 상담

99

Monday 250609

[ 수원 ]

1.

Overhead Squat

3 - 3 - 3 - 3 - 3

2.

“Jeremy”

For time of :

21 - 15 - 9

Overhead Squat ( 95/65 )
Burpee over the barbell

Time Cap : 8 MIN

Scale : 무게 자유

[ 압구정 ]

As many rounds as possible in 15 minutes :

5/5 Dumbbell Snatch ( 50/35 )
10 Overhead Walking Lunge
5 Burpee over the Dumbbell

Scale : 무게 자유

[ 잠실 ]

For total rep :

Tabata Double under

Then, complete as many reps as possible in 4 minutes of :

8 Dumbbell Hang Snatch, alternating ( 50/35)
8 One Leg Squat, alternating

Then, Tabata Double under

# Tabata is 20 seconds of work and 10 seconds of rest for 8 sets.

A : 무게 자유, Box Pistol
B : Jumping Lunge
C : Single under

[ 아차산 ]

AMRAP : 15 MIN

1 Power Clean ( 135/95 )
1 Front Squat
10 Push up
15 Toes to bar

2 Power Clean
2 Front Squat
10 Push up
15 Toes to bar

3 Power Clean
3 Front Squat
10 Push up
15 Toes to bar

…

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

@painstorms

98

Saturday 250607

[ 잠실 ]

For time of :

27 - 21 - 15 - 9

Row
Thruster ( 95/65 )

B : 무게 자유
C : Row 21 - 15 - 9 - 3, Front Squat

[ 수원 ]

AMRAP : 12 MIN

5 Shoulder to Overhead ( 135/95 )
7 Toes to bar
9 Box Jump ( 24/20 )

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

[ 아차산 ]

5 Rounds

AMRAP : 2 MIN

10 Deadlift ( 155/105 )
12 Wall Ball Shot ( 20/14 )
Max rep Lateral Burpee Box Jump over ( 24/20 )

Rest 2 MIN

A : ( 115/75 ) 이상, 무게 자유
B : 무게 자유, 높이 자유
C : 상담

[ 압구정 ]

For time of :

30 - 27 - 24 - 21 - 18 - 15 - 12 - 9 - 6 - 3

Wall Ball Shot ( 30/20 )

Each Round begin with 200 Run

A : ( 20/14 )
B : ( 14/8 )
C : 상담

Compare to 230617

97

Friday 250606

[ 압구정 ]

압구정은 휴무에요.

[ 잠실 ]

10:00 - 13:00
Open Gym

For time of:

21 Clean and Jerk ( 135/95 )
30 Pull up
14 Clean and Jerk
20 Chest to bar
7 Clean and Jerk
10 Burpee Muscle up

TIME CAP : 15 MIN

A: ( 115/75 ), Pull up - C2B - Burpee C2B
B: ( 75/55 ), All Pull up or All Band Assist Pull up
C: 무게 자유, All Jumping Pull

[ 아차산 ]

Team of 2

10 Rounds for time of :

300 Run ( with partner )
10 Bar Muscle up
20 Burpee
30 Thruster ( 95/65 )

A : Chest to bar or Pull up, ( 45/35 )
B : Band Assist, Goblet Squat
C : Jumping Pull up, Push up, Air Squat

TIME CAP : 60 MIN

[ 수원 ]

수원점은 휴무에요.

96

Thursday 250605

[ 아차산 ]

AMRAP : 15 MIN

500/400 Row
5 Single Devil Press, L ( 50/35 )
5 Single DB Push Press, L
5 Single Devil Press, R
5 Single DB Push Press, R

B : ( 35/25 )
C : 무게 자유

[ 압구정 ]

"CORA"

For time of :

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

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

3 Handstand Push up ( after every round )

TIME CAP : 25 MIN

A : 2/3 T2B or Knee raise, Mat Assist
B : Step up, No HSPU
C : 상담

Compare to 240716

[ 잠실 ]

Team of 2

2 Rounds for time of :

1000 Row
100 Strict Push up
100 V up

TIME CAP : 22 MIN

A : Hand Release Push up
B : Knee touch
C : 상담 ( 양조절)

[ 수원 ]

Team of 2

For time of :

1000 Row
50 Dumbbell Thruster ( 50/35 )
1000 Row
100 Wall Ball Shot ( 30/20 )
1000 Row
50 Dumbbell Thruster

A : 둘 중 하나 무게 자유
B : 둘 다 무게 자유
C : 상담

95

Wednesday 250604

[ 수원 ]

“Pyramid Annie”

For time of :

50 - 40 - 30 - 20 - 10 - 20 - 30 - 40 - 50

Double under
Sit up

A : Half Double
B : x2 Single
C : Annie

[ 압구정 ]

For time of :

10 - 8 - 6 - 4 - 2

Thruster ( 135/85 )
Clean and Jerk

TIME CAP : 10 MIN

A : ( 115/75 )
B : 무게 자유
C : 상담

Compare to 230823

[ 잠실 ]

AMRAP : 15 MIN

1 Bar Muscle up
7 Kettlebell Swing ( 32/24 )
10 Medicine Ball Clean ( 20/14 )

2 Bar Muscle up
7 Kettlebell Swing
10 Medicin Ball Clean

3 Bar Muscle up
.
.

A : x2 Chest to bar or Pull up, 무게 자유
B : Band Assist Pull up
C : Jumping Pull up

[ 아차산 ]

AMRAP : 14 MIN

14 Goblet Back Junge ( 24/16 )
14 Box Jump ( 24/20 )
21 Sit up

A : ( 16/12 )
B : 무게 자유, 높이 자유
C : 상담

@painstorms