98

Thursday 250925

[ 수원 ]

AMRAP : 10 MIN

5 Toes to bar
3 Power Clean ( 155/105 )
1 Wall Walk

A : 무게 자유
B : Knee raise, 2 Inch Worm
C : 상담

[ 압구정 ]

As many rounds as possible in 20 minutes :

200 Run
5 Wall Walk
1 Clean Complex ( 185/125 )
- Squat Clean
- Hang Squat Clean
- Front Squat

A : 무게 자유
B : 10 Inchworm Push up
C : 상담

[ 잠실 ]

1.

Hang Squat Clean

1 - 1 - 1 - 1 - 1

2.

For time of :

21 - 15 - 9

Hang Squat Clean ( 135/105 )
Burpee over the barbell

TIME CAP : 7 MIN

A : ( 115/85 )
B : ( 75/55 )
C : 무게 자유

[ 아차산 ]

Team of 2

For time of :

1000/800 Row
30 Burpee Box Jump over ( 24/20 )
30 Pull up
30 Burpee Box Jump over
30 Chest to bar
30 Burpee Box Jump over
30 Bar Muscle up
1000/800 Row

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

TIME CAP : 22 MIN

@painstorms

97

Wednesday 250924

[ 잠실 ]

AMRAP : 12 MIN

10 Ring dip
15 Box Jump step down ( 24/20 )
20 Sit up

A : Bar dip
B : Band Assist
C : 높이 자유

[ 압구정 ]

Team of 2

As many rounds as possible in 20 minutes :

30/24 Row ( Cal )
30 Ground to Overhead ( 95/65 )

Scale : 무게 자유

[ 아차산 ]

5 Rounds for time of :

30 Sit up
75ft Kettlebell Front Walking Lunge ( 24x2/16x2 )
15 Handstand Push up

A : Mat Assist, 무게 자유
B : Inchworm Push up
C : 상담

TIME CAP : 20 MIN

[ 수원 ]

Team of 2

For time of :

1000 Row
75 Thruster ( 95/65 )
1000 Row
150 Wall Ball Shot ( 30/20 )
1000 Row
75 Thruster

A : 둘 중 하나 무게 자유
B : 둘 다 무게 자유
C : 상담

@painstorms

96

Tuesday 250923

[ 압구정 ]

As many rounds as possible in 15 minutes :

1 Muscle up
8 Dumbbell Snatch ( 50/35 )
12 Box Jump ( 24/20 )

2 Muscle up
8 Dumbbell Snatch
12 Box Jump

3
.
.

A : BMU / x2 Toes to bar
B : Toes to bar / x2 Knee raise, Step up
C : 상담

Compare to 240105

[ 잠실 ]

Team of 2

AMRAP : 20 MIN

20 Thruster ( 95/65 )
20 Burpee over the barbell
20 Pull up
30 Thruster
30 Burpee over the barbell
30 Chest to bar
40 Thruster
40 Burpee over the barbell
40 Bar Muscle up
50 Thruster
Max cal Row

A : ( 75/55 ), All Pull up
B : 무게 자유, Band Pull up
C : 상담

[ 아차산 ]

4 Rounds

AMRAP : 3 MIN

15/12 Row
6 Clean and Jerk ( 135/95 )
Max rep Burpee over the barbell

Rest 3 MIN

A : ( 95/65 ) 이상
B : 12/10 Row, 무게 자유
C : 상담

[ 수원 ]

For time of :

1600 Run
Rest 3 minutes
800 Run
Rest 2 minutes
400 Run
Rest 1 minute
200 Run

95

Monday 250922

[ 아차산 ]

AMRAP : 15 MIN

3 - 6 - 9 - 12 …

Back Squat ( 135/95 )
Toes to bar

Each rounds begin with 40 Double under

A : ( 95/65 ) 이상
B : 무게 자유, Knee raise, 10 DU
C : 상담

[ 압구정 ]

1.

Front Squat

1 - 1 - 1 - 1 - 1

2.

7 Rounds for time of :

21 Overhead Lunge ( 45/35 )
12 Burpee

TIME CAP : 15 MIN

Scale : 무게 자유

Compare to 240415

[ 잠실 ]

For 6 rounds, complete 1 minute of:

45 double-unders
Max kettlebell swings ( 32/24 ) in the remaining time

Rest 1 minute between rounds. Score is total number of kettlebell swings.

A : 무게 자유
B : 20 Double under
C : 60 Single under

[ 수원 ]

AMRAP : 18 MIN

10 Burpee
15 Pull up
20 Walking Lunge

Scale : Assist Pull up

94

Saturday 250920

[ 수원 ]

AMRAP : 15 MIN

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

A : 무게 자유
B : Step up
C : 상담

[ 압구정 ]

As many rounds as possible in 30 minutes :

400 Run 
10 Deadlift ( 315/215 ) 
400 Run 
50 Sit up

A : ( 225/145 )
B : 무게 자유
C : 상담

Compare to 180519

[ 잠실 ]

Team vs Team

3 Rounds

1 : 1000 Row
2 : Bench Press ( 155/85 )

Scale : 무게 자유

[ 아차산 ]

EMOM x 10

3 Power Snatch ( 135/95 )
6 Burpee over the barbell

A : ( 95/65 ) 이상
B : 무게 자유
C : 상담

@painstorms

93

Friday 250919

[ 잠실 ]

AMRAP : 12 MIN

5 Unbroken Hang Squat Clean ( 135/105 )
10 Toes to bar
20 Back Extension

A : ( 115/85 )
B : broken ( 75/55 ) 이상, Knee raise
C : 무게 자유

[ 압구정 ]

“The Ghost"

6 Rounds

1 Minutes of Row ( Cal )
1 Minutes of Burpee
1 Minutes of Double under
Rest 1 Minutes

Scale : Single under

Compare to 250221

[ 아차산 ]

3 Rounds for time of :

22 Squat
22 Burpee
22 Medicine Ball Clean ( 20/14 )
22 Box Step up ( 24/20 )
22 Toes to bar

B : 무게 자유, Knee raise
C : 상담

TIME CAP : 20 MIN

[ 수원 ]

Service Cup Workout 4

A. AMRAP : 10 MIN

5 Hang Clean and Jerk ( 115/80 )
10 Back Squat
15 Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

B. In 5 minutes to establish :

1 Rep max Clean

@painstorms

92

Thursday 250918

[ 압구정 ]

For time of :

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

Thruster ( 135/95 )

Each rounds begin with 200 Run

TIME CAP : 25 MIN

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 잠실 ]

1.

Sumo deadlift

2 - 2 - 2 - 2 - 2

2.

10 Rounds for time of :

3 Deadlift ( 225/155 )
25 Double under

TIME CAP : 10 MIN

A : ( 155/105 ) 이상
B : Single under, ( 95/65 ) 이상
C : 무게 자유

[ 아차산 ]

Team of 2

3 Rounds for time of :

1000/800 Row / Plank Hold
100 Push up / Hang Hold

Scale : 상담

TIME CAP : 20 MIN

[ 수원 ]

Team of 2

I go, you go

AMRAP : 20 MIN

15/12 Row ( Cal )
50-ft Farmers Carry ( 50/35 )

Scale : 무게 자유

91

Wednesday 250917

[ 아차산 ]

AMRAP : 18 MIN

1 Power Clean ( 155/105 )
1 Hang Power Clean
14 Sit up
14 Box Jump, step down ( 24/20 )

2 Power Clean
2 Hang Power Clean
14 Sit up
14 Box Jump, step down

3 Power Clean
3 Hang Power Clean
14 Sit up
14 Box Jump, step down

...

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

[ 압구정 ]

For time of :

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

Clean ( 185/125 )

Each rounds begin with 10 Toes to bar

TIME CAP : 20 MIN

A : ( 155/105 )
B : 5 T2B / 10 Knee raise
C : 상담

Compare to 231027

[ 잠실 ]

5 Rounds for time of :

10 DB Overhead Walking Lunge ( 50/35 )
10 Handstand Psuh up
10 DB Overhead Walking Lunge
30 Sit up

TIME CAP : 15 MIN

A : 무게 자유, Mat Assist
B : Push Press ( DB )
C : 상담

[ 수원 ]

Service Cup Workout 1

For time of :

21 - 15 - 9 - 9

Thruster ( 95/65 )
Burpee over the barbell

Time Cap : 15 MIN

A : ( 75/55 )
B : 무게 자유
C : 상담

90

Tuesday 250916

[ 수원 ]

1.

Split Jerk

1 - 1 - 1 - 1 - 1

2.

AMRAP : 10 MIN

20 Push up
40 Squat

[ 압구정 ]

As many rounds as possible in 16 minutes :

10 Wall Ball Shot ( 20/14 )
10 Kettlebell Swing ( 24/16 )
10 Box Jump ( 24/20 )

A : 무게 자유
B : Step up
C : 상담

Compare to 241010

[ 잠실 ]

Team of 2

For time of :

50 - 40 - 30 - 20 - 10

Row ( cal )
Burpee box jump over ( 24/20 )

B : 높이 자유
C : 상담

[ 아차산 ]

For time of :

21 - 15 - 9

Thruster ( 95/65 )
Burpee over the barbell

Rest 3 MIN

9 - 6 - 3

Thruster ( 135/95 )
Burpee over the barbell


A : ( 75/55 ), ( 95/65 )
B : 무게 자유
C : 상담

TIME CAP : 18 MIN

@painstorms

89

Monday 250915

[ 잠실 ]

For time of :

20 - 15 - 10 - 5

Wall Ball Shot ( 20/14 )
Chest to bar

Rest 3 minutes

50 Wall Ball Shot
50 Chet to bat

TIME CAP : 20 MIN

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

[ 압구정 ]

As many rounds as possible in 15 minutes :

2 - 4 - 6 - 8 - 10 - 12 - 14 - -

Dumbbell Push Jerk ( 50/35 )
Burpee over the Dumbbell
Chest to bar

A : 무게 자유
B : Pull up
C : 상담

[ 아차산 ]

AMRAP : 15 MIN

5 Pull up
10 DB Overhead Lunge, L ( 50/35 )
5 Pull up
10 DB Overhead Lunge, R
40 Double under

B : Band Assist, 무게 자유, 10 DU
C : 상담

[ 수원 ]

6 Rounds for time of :

12 Weighted Box Step Over ( 50/35 ) ( 24/20 )
12 Dumbbell Snatch
48 Double under

A : 무게 자유
B : x2 Single under
C : 상담

@painstorms

88

Saturday 250913

[ 압구정 ]

Team of 2

3 Rounds for time of :

1000/800 Row
100 Strict Push up

Scale : 상담

Compare to 220210

[ 잠실 ]

AMRAP : 10 MIN

1 - 2 - 3 - 4 - 5 - 6 • • •
Clean and jerk ( 185/125 )
3 - 6 - 9 - 12 - 15 - 18 • • •
Toes to bar

A : ( 135/95 ) 이상
B : ( 95/65 ) 이상, Knee raise
C : 무게 자유

[ 아차산 ]

For time of :

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

Toes to bar
DB Thruster ( 35x2/25x2 )

B : Knee raise, 무게 자유
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

87

Friday 250912

[ 아차산 ]

AMRAP : 15 MIN

5 Unbroken Power Snatch ( 115/75 )
10 Push up
50 Double under

A : ( 75/55 ) 이상
B : 무게 자유, 10 DU
C : 상담

[ 압구정 ]

For time of :

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

Bar Muscle up
Clean and Jerk ( 115/75 )

TIME CAP : 20 MIN

A : Chest to bar
B : Pull up
C : 상담

[ 잠실 ]

4 Rounds

2 Minutes of :

12 Burpee Box Jump over ( 24/20 )
18/15 Row
Muscle up for max reps

Rest 2 Minutes

A : 12 Reps, Row for max calories, no Muscle up
B : 9 Reps
C : 상담

[ 수원 ]

“Josh”

For time of :

21 Overhead Squat ( 95/65 )
42 Pull up
15 Overhead Squat
30 Pull up
9 Overhead Squat
18 Pull up

A : 무게 자유
B : Assist Pull up
C : 상담

86

Thursday 250911

[ 수원 ]

3 Set

AMRAP : 3 MIN

6 Clean and Jerk ( 95/65 )
6 Burpee Box Jump Over ( 24/20 )

Rest 3 minutes

A : 무게 자유
B : Burpee Step up over
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

5/5 Dumbbell Hang Snatch ( 50/35 )
5/5 One Leg Squat
10 Box Jump ( 24/20 )

A : 무게 자유
B : 10 Weighted Lunge
C : 상담

[ 잠실 ]

1.

Power Snatch

2 - 2 - 2 - 2 - 2

2.

AMRAP : 5 MIN

1 Power Snatch ( 115/75 )
1 Burpee over the barbell
2 Power Snatch
2 Burpee over the barbell
.
.
.

A : ( 95/65 )
B : ( 75/55 )
C : 무게 자유

[ 아차산 ]

AMRAP : 20 MIN

400 Run
15 Toes to bar
15 Wall Ball Shot ( 20/14 )

B : Knee raise, 무게 자유
C : 상담

@painstorms

85

Wednesday 250910

[ 잠실 ]

5 Rounds For time of :

200 Run ( m )/M350,F300Row ( m )
100 Double under

B : 50 Double under
C : 100 Single under

# 신발 던져 신발 밑 바닥면이 바닥에 똑바로 닿아지게 떨어졌으면 Row 아닐시 런! 매 라운드마다 신발던지기 실시

[ 압구정 ]

As many rounds as possible in 20 minutes :

200 Run
15 Toes to bar
9 Burpee

Scale : Knee raise

[ 아차산 ]

5 Rounds

AMRAP : 2 MIN

15/12 Row
5 Wall Walk
Max rep Burpee Box Jump over ( 24/20 )

Rest 2 MIIN

A : Half Wall Walk
B : 12/10 Row, x2 Inchworm Push up, 높이 자유
C : 상담

[ 수원 ]

“Michael Jr.”

3 Rounds for time of :

800 Run
50 Back Extension
50 Sit up

A : 35 Rep
B : 상담
C : 귀가

@painstorms

84

Tuesday 250909

[ 압구정 ]

Team of 2

I go, You go

50 Rounds for time of :

5 Wall Ball Shot ( 20/14 )
3 Handstand push up
1 Clean ( 225/145 )

TIME CAP : 30 MIN

A : Mat Assist, ( 185/125 )
B : 3 Push up
C : 상담

[ 잠실 ]

Team of 2

AMRAP : 20 MIN

5 - 10 - 15 - 20 - 25 - 30 • • •

Power Clean ( 135/95 )
Front Squat
Push Jerk
Bar Muscle up

A : ( 115/75 ), Chest to bar or Pull up
B : ( 75/55 ) 이상, Band Assist
C : 무게 자유, Jumping Pull up

[ 아차산 ]

3 Rounds for time of :

50 Walking Lunge
7 Muscle up
10 Hang Power Clean ( 155/105 )

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

TIME CAP : 15 MIN

[ 수원 ]

Team of 2

For time of :

1000 Row
30 Snatch ( 95/65 )
1000 Row
30 Snatch ( 115/75 )
1000 Row
30 Snatch ( 135/85 )

A : ( 75/45 ), ( 95/55 ), ( 115/65 )
B : 무게 자유
C : 상담