41

Saturday 250719

[ 잠실 ]

AMRAP : 15 MIN

1 Handstand Walk ( m )
2 Strict Pull up
3 Row ( cal )

2 Handstand Walk
4 Strict Pull up
6 Row

3 Handstand Walk
6 Strict Pull up
9 Row
•
•
•

A : Wall Walk
B : Half Wall Walk, Band Assist
C : Inchworm Push up, Jumping Pull up

[ 압구정 ]

"Nancy"

5 Rounds for time of :

400 Run
15 Overhead Squat ( 95/65 )

Scale : 무게 자유

Compare to 180901

# 19 (토) 19:00, 20:00 수업입니다

[ 아차산 ]

Team of 2

10 Rounds for time of :

10 Synchonized Burpee over the barbell
10 Power Snatch ( 135/95 )

A : ( 95/65 ) 이상
B : 무게 자유
C : 상담

TIME CAP : 20 MIN

[ 수원 ]

7 Rounds for time of :

30 Double under
15 Kettlebell Swing ( 24/16 )
15 Sumo Deadlift High Pull ( 95/65 )

A : 무게 자유
B : x2 Single under
C : 상담

@painstorms

40

Friday 250718

[ 압구정 ]

As many rounds as possible in 16 minutes :

4 Strict Chest to bar
8 Kettlebell Swing ( 32/24 )
8 Kettlebell Reverse Lunge
32 Lateral Hops over kettlebell

A : Kipping
B : Pull up
C : 상담

[ 잠실 ]

For time of :

90 Mountain Climber
80 Deadlift ( 75/55 )
70 Sit up
60 Hang Power Clean
50 Alternating Box Step up ( 24/20 )
40 Shoulder to overhead
30 Alternating Crab Kick
20 Thruster
10 Muscle up

Every 3 minutes, perform :
5 Burpee
10 Squat

TIME CAP : 30 MIN

A : ( 55/45 ), C2B or Pull up
B : 무게 자유, 높이 자유, Band Assist
C : 상담

[ 아차산 ]

Team of 2

AMRAP : 18 MIN

2 Rounds

50 Wall Ball Shot ( 20/14 )
20 Pull up

2 Rounds

40 Wall Ball Shot
15 Chest to bar

2 Rounds

30 Wall Ball Shot
10 Bar Muscle up

Then,
Max cal Row

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

[ 수원 ]

“Karabel”

3 Rounds

AMRAP : 5 MIN

3 Power Snatch ( 135/95 )
15 Wall Ball Shot ( 20/14 )

Rest 5 minutes

A : ( 115/75 )
B : 무게 자유
C : 상담

39

Thursday 250717

[ 아차산 ]

AMRAP : 15 MIN

5 Shoulder Press ( 95/65 )
10 Sit up
15 Squat

B : 무게 자유
C : 상담

[ 압구정 ]

As many reps as possible in 5 minutes :

30 Wall Ball Shot ( 20/14 )
15 Snatch ( 135/85 )
Max reps Burpee over the barbell

Rest 5 minutes

As many reps as possible in 5 minutes :

40 Wall Ball Shot ( 20/14 )
10 Snatch ( 155/105 )
Max reps Burpee over the barbell

Rest 5 minutes

As many reps as possible in 5 minutes :

50 Wall Ball Shot ( 20/14 )
5 Snatch ( 175/115 )
Max reps Burpee over the barbell

A : ( 95/65 ), ( 115/75 ), ( 135,85 )
B : ( 75/55 ), ( 95/65 ), ( 115/75 )
C : 무게 자유
D : 상담

[ 잠실 ]

For time of :

1000 Double under

TIME CAP : 15 MIN

Scale : 10000 Single under

[ 수원 ]

AMRAP : 15 MIN

1 Pull up
2 Push up
3 Squat

2 Pull up
4 Push up
6 Squat

3 Pull up
6 Push up
9 Squat
.
.

Scale : Assist Pull up

38

Wednesday 250716

[ 수원 ]

“Laura”

Team of 2

AMRAP : 21 MIN

30/24 Row ( Cal )
20 Burpee over the rower
10 Power Clean ( 155/105 )

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 압구정 ]

Team of 2

As many reps as possible in 24 minutes :

2 Rounds

2000/1600 Row
100 Toes to bar

Then, Max reps Bar muscle up

A : Band Assist
B : 100 Knee raise, Then T2B
C : 상담

[ 잠실 ]

Team of 2

AMRAP : 24 MIN

5 - 10 - 15 - 20 - 25 - 30 - 35 - 40 • • •

Handstand Push up
Toes to bar

#20cal Row( after every round )

B: Mat Assist
C : Push up, Knee raise

[ 아차산 ]

For time of :

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

Power Clean ( 185/125 )

Each rounds begin with 10 Toes to bar

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

TIME CAP : 18 MIN

@painstorms

37

Tuesday 250715

[ 잠실 ]

1. 

Squat Clean 

1 - 1 - 1 - 1 - 1 

2.

Team of 2 ( I go you go ) 

AMRAP : 8 MIN 

1 Squat Clean ( 245/155 ) 

3 Burpee over the barbell 

A : ( 185/115 )이상 

B : ( 115/75 )이상 

C : 무게 자유 

[ 압구정 ] 

As many rounds as possible in 15 minutes : 

3 Wall Walk 

6 Deadlift ( 225/145 ) 

12 Box Jump ( 24/20 ) 

#Step down from the box 

A : ( 185/125 ) 

B : 6 Inchworm push up, Step up 

C : 상담 

[ 아차산 ] 

4 Rounds 

AMRAP : 3 MIN 

15/12 Row 

50ft DB Walking Lunge ( 50x2/35x2 ) 

Max rep Burpee over the DB

Rest 3 MIN 

B : 무게 자유 

C : 상담 

[ 수원 ] 

1.

Push Press 

5 - 5 - 5 - 5 - 5 

2.

5 Rounds for time of : 

12 Push Press ( 135/95 ) 

20 Box Jump ( 24/20 ) 

Time Cap : 10 MIN 

A : 무게 자유 

B : Step up 

C : 상담 

@painstorms

36

Monday 250714

[ 압구정 ]

As many rounds as possible in 16 minutes :

4 Burpee over the dumbbell
5/5 DB Hang Clean and Jerk ( 50/35 )
6/6 One leg Squat, Alternating

A : 무게 자유, Box Assist
B : 12 Jumping Lunge
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

10 Plate Ground to overhead ( 25/15 )
15 Plate Russian Twist ( each side )
20 Air Squat with Plate

Scale : 무게 자유

[ 아차산 ]

AMRAP : 18 MIN

16 Box Jump over ( 24/20 )
8 Handstand Push up
16 DB Hang Snatch, Alternating ( 50/35 )
8 Handstand Push up

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

[ 수원 ]

For time of :

42 Sit up
21 Toes to bar
42 Sit up
42 DB Weighted Lunge ( 50/35 )

30 Sit up
15 Toes to bar
30 Sit up
30 DB Weighted Lunge

18 Sit up
9 Toes to bar
18 Sit up
18 DB Weighted Lunge

A : 무게 자유
B : Knee raise
C : 상담

35

Saturday 250712

[ 아차산 ]

AMRAP : 15 MIN

10 Kettlebell Swing ( 24/16 )
15 Sit up
10 Burpee

B : 무게 자유
C : 상담

[ 압구정 ]

"Angie"

For time of :

100 Pull up
100 Push up
100 Sit up
100 Squat

TIME CAP : 23 MIN

A : Band Assist
B : 75 Reps
C : 상담

Compare to 240724

[ 잠실 ]

For time of :

40 - 30 - 20 - 10

Walking Lunge
Kettlebell Swing ( 24/16 )
Burpee

TIME CAP : 18 MIN

B : 무게 자유
C : 상담

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

34

Friday 250711

[ 수원 ]

AMRAP : 5 MIN

10 Back Lunge ( 115/75 )
25 Double under

Rest 5 minutes

AMRAP : 5 MIN

10 Front Lunge ( 95/65 )
25 Double under

Rest 5 minutes

AMRAP : 5 MIN

10 Overhead Lunge ( 75/55 )
25 Double under

A : ( 95/65 ), ( 75/55 ), ( 45/35 )
B : ( 75/55 ), ( 55/35 ), ( 35/15 ) , x2 Single
C : 상담

[ 압구정 ]

"Isabel"

For time of :

30 Snatch ( 135/85 )

or

"Grace"

For time of :

30 Clean and Jerk ( 135/85 )

TIME CAP : 7 MIN

Scale : 무게 자유

[ 잠실 ]

"Fight Club"

3 Rounds for total reps in 17 Minutes

1 Minute Thruster ( 95/65 )
1 Minute Toes to bar
1 Minute Power Clean
1 Minute Box Jump over ( 24/20 )
1 Minute Bike ( cal )
1 Minute Rest

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

[ 아차산 ]

5 Rounds for time of :

5 Strict Pull up
10 Thruster ( 115/85 )
100 Double under

B : Band Assist, 무게 자유
C : 150 Single under

TIME CAP : 15 MIN

@painstorms

33

Thursday 250710

[ 잠실 ]

“Pyramid Annie”

For time of :

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

Double under
Sit up

TIME CAP : 16 MIN

B : Single under
C : Annie

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Chest to bar
5/5 Dumbbell Push Jerk ( 50/35 )
15 Squat

A : Pull up
B : Band Assist
C : 상담

Compare to 241101

[ 아차산 ]

Team of 2

AMRAP : 20 MIN

1000/800 Row
6 Wall Walk
30 Toes to bar

A : Half Wall Walk
B : 10 Inchworm Push up, Knee raise
C : 상담

[ 수원 ]

“G.I Joe”

For time of :

50 Burpee Bar Muscle up

or

“G.I Jane”

For time of :

100 Burpee Pull up

Time Cap : 20 MIN

Scale : 100 Burpee Box Pull up

@painstorms

32

Wednesday 250709

[ 압구정 ]

"Heavy Laura"

Team of 2

As many rounds as possible in 21 minutes :

24/18 Row ( Cal )
16 Burpee over the barbell
8 Power Clean ( 185/125 )

A : ( 135/95 )
B : 무게 자유
C : 상담

[ 잠실 ]

10 Rounds for time of :

4 Deadlift ( 155/105 )
3 Hang Power Snatch
2 Overhead Squat

TIME CAP : 15 MIN

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

[ 아차산 ]

AMRAP : 15 MIN

3 Power Clean ( 155/105 )
3 Front Squat
3 Push Jerk
12 Box Jump ( 30/24 )

A : ( 95/65 ) 이상, ( 24/20 )
B : 무게 자유, 높이 자유
C : 상담

[ 수원 ]

"Double Rep DT"

5 Rounds for time of :

24 Deadlift ( 95/65 )
18 Hang Power Clean
12 Push Jerk

A : ( 75/45 )
B : 무게 자유
C : 상담

31

Tuesday 250708

[ 아차산 ]

E3MOM x 5

12 Single Arm Devil Press ( 50/35 )
4 Bar Muscle up

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

[ 압구정 ]

As many rounds as possible in 7 minutes :

7 Wall Ball Shot ( 20/14 )
7 Push up

Rest 3 minutes

As many rounds as possible in 7 minutes :

7 Kettlebell Swing ( 24/16 )
7 Box Jump ( 24/20 )

A : 무게 자유
B : Step up
C : 상담

Compare to 230316

[ 잠실 ]

Team vs Team

3 Rounds

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

B : 무게 자유
C : Push up

[ 수원 ]

Team of 2

For time of :

100 Wall Ball Shot ( 20/14 )
100 Toes to bar
100/80 Row ( Cal )
100 Toes to bar
100 Wall Ball Shot

A : 무게 자유
B : Knee raise
C : 상담

30

Monday 250707

[ 수원 ]

AMRAP : 15 MIN

20 Dumbbell Snatch ( 50/35 )
15 Sit up
10 Box Jump ( 24/20 )
*Step down from the box.

A : 무게 자유
B : Step up
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

12 Goblet Squat ( 50/35 )
9 Toes to bar
6 Single Devil Press
3 Bar Muscle up

A : 1 도전
B : Knee raise
C : 상담

[ 잠실 ]

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 : 20 MIN

A : 5-4-3-2-1 Unbroken Muscle up
B : 무게 자유, 25-20-15-10-5 Unbroken Pull up
C : Broken

[ 아차산 ]

5 Rounds for time of :

50 Jumping Jack
40 Squat
30 Jumping Lunge
20 V up
10 Push up

B : Knee touch
C : 상담

TIME CAP : 20 MIN

@painstorms

29

Saturday 250705

[ 잠실 ]

Team of 2

For time of :

10 Muscle up
10 Snatch ( 95/65 )
8 Muscle up
8 Snatch ( 115/75 )
6 Muscle up
6 Snatch ( 135/95 )
4 Muscle up
4 Snatch ( 155/105 )
2 Muscle up
2 Snatch ( 185/125 )

TIME CAP : 12 MIN

A : BMU or 20 Chest to bar, 무게 자유
B : 20 Pull up, 무게 고정
C : 고정

[ 압구정 ]

Team of 2

For time of :

5000/4000 Row

#번 갈아 가며 20번씩 당기기

Compare to 241120

[ 아차산 ]

For time of :

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

Thruster ( 95/65 )
Pull up

Each rounds begin with 12/10 Row

B : Band Assist, 무게 자유
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

10 Rounds for time of :

200 Run
10 Kettlebell Swing ( 24/16 )
1 Rope Climb

A : 무게 자유
B : 5 All Pull up
C : 상담

@painstorms

28

Friday 250704

[ 압구정 ]

10 Rounds for time of :

5 Strict Pull up
10 Burpee
15 Sit up

TIME CAP : 20 MIN

A : Kipping
B : Band Assist
C : 상담

Compare to 240103

[ 잠실 ]

5 Rounds for time of :

40 Crossover
30 Back Extension
20 Strict Sit up
5 Handstand Walk ( 1 = 50cm )

TIME CAP : 12 MIN

A : No HSW
B : Single under, Sit up
C : 상담

[ 아차산 ]

AMRAP : 15 MIN

3 Wall Walk
5 DB Hang Snatch, L( 50/35 )
10 DB Overhead Walking Lunge, L
5 DB Hang Snatch, R
10 DB Overhead Walking Lunge, R

A : Half Wall Walk, 무게 자유
B : Push up
C : 상담

[ 수원 ]

On a 2-minute clock:
25 Front Squat ( 115/75 )
Max Row ( Cal ) in the remaining time
Rest 2 minutes

On a 2-minute clock:
20 Push Press
Max Row ( Cal ) in the remaining time
Rest 2 minutes

On a 2-minute clock:
15 Thruster
Max Row ( Cal ) in the remaining time
Rest 2 minutes

On a 2-minute clock:
10 Cluster
Max Row ( Cal ) in the remaining time

A : ( 95/65 )
B : 무게 자유
C : 상담

27

Thursday 250703

[ 아차산 ]

AMRAP : 18 MIN

4 Deadlift ( 275/185 )
8 Burpee
12 Toes to bar

A : ( 155/105 ) 이상
B : 무게 자유, Knee raise
C : 상담

[ 압구정 ]

Team of 2

As many rounds as possible in 20 minutes, increasing the snatch weight every 5 minutes:

30 Wall Ball Shots ( 20/14 )
20 Handstand Push-Ups
10 Snatch
( 115/75→135/85→155/105→175/115 )

A : Mat Assist,
( 95/65→115/75→135/85→155/105 )
B : Push up
C : 상담

[ 잠실 ]

AMRAP : 14 MIN

8 RH Dumbbell Snatch ( 50/35 )
8 RH Dumbbell Overhead Walking Lunge
8 LH Dumbbell Snatch
8 LH Dumbbell Overhead Walking Lunge
8 Burpee over the Dumbbell

B : 무게 자유
C : 상담

[ 수원 ]

For time of :

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

Power Snatch ( 95/65 )

Each rounds begin with 10 Toes to bar

A : 무게 자유
B : Knee raise
C : 상담