83

Monday 250908

[ 아차산 ]

AMRAP : 15 MIN

1 Devil Press ( 50x2/35x2 )
15 Sit up
20 Squat

2 Devil Press
15 Sit up
20 Squat

3 Devil Press
15 Sit up
20 Squat

…

B : 무게 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

1 Snatch ( 135/95 )
5 Strict Pull up
15 Squat

2 Snatch
5 Strict Pull up
15 Squat
.
.

A : ( 115/75 )
B : 무게 자유
C : 상담

Compare to 230713

[ 잠실 ]

EMOM x 20

1 min Max Squat
1 min Max V-up, alternating
1 min Max Reverse Lunge, alternating
1 min Max Strict Burpee
1 min Rest

Scale : Knee Touch V up, Burpee

[ 수원 ]

AMRAP : 12 MIN

25 Double under
15 Toes to bar
25 Double under
15 Push up

A : Knee raise
B : x2 Single under
C : 상담

82

Saturday 250906

[ 수원 ]

AMRAP : 15 MIN

6 Hang Power Snatch ( 95/65 )
12 One Leg Squat, Alternating
18 Sit up

A : 무게 자유, Box Pistol
B : Jumping Lunge
C : 상담

[ 압구정 ]

Team of 3

For time of :

100 Deadlift ( 165/105 )
80 Hang Power Clean
60 Front Squat
40 Thruster
20 Shoulder to Overhead

On the minute 5 Burpee

TIME CAP : 30 MIN

A : 5 Burpee
B : 4 Burpee
C : 3 Burpee

Compare to 240515

[ 잠실 ]

10 Rounds for time of :

10 Wall Ball Shot ( 20/14 )
30 Double under

A : 무게 자유
B : Single under
C : 상담

[ 아차산 ]

AMRAP : 12 MIN

5 DB Deadlift ( 50x2/35x2 )
5 DB Hang Power Clean
5 DB Front Squat
15 Burpee over the DB

B : 무게 자유
C : 상담

@painstorms

81

Friday 250905

[ 잠실 ]

AMRAP : 15 MIN

20 DB Hang Snatch( 50/35 )
10 Burpee over the DB
20 DB Hang Clean and Jerk
10 Burpee over the DB
20 DB Thruster
10 Burpee over the DB
20 DB Hang Squat Clean
10 Burpee over the DB
20 DB Devil Press
10 Burpee over the DB

B : 무게 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

14 Toes to bar
14 Dumbbell Snatch ( 50/35 )
14 Box Jump ( 24/20 )
#Step down from the box.

A : 무게 자유
B : Knee raise
C : 상담

[ 아차산 ]

For time of :

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

Power Snatch ( 95/65 )
Toes to bar
Squat

A : ( 75/55 )
B : 무게 자유, Knee raise
C : 상담

TIME CAP : 18 MIN

[ 수원 ]

"Kelly 1/2"

AMRAP : 20 MIN

200 Run
15 Box Jump ( 24/20 )
15 Wall Ball Shot ( 20/14 )

*Step down from the box.

A : 무게 자유
B : Step up
C : 상담

@painstorms

80

Thursday 250903

[ 압구정 ]

Team of 2

For time of :

200 Wall Ball Shot ( 20/14 )
100 Burpee over the rower
2000/1600 Row

Scale : 무게 자유

[ 잠실 ]

For time of :

200 Sit up

Every 40 repetitions completed, perform :

10 Handstand Walk ( m )

A : 6 Wall Walk
B : 6 Half Wall Walk
C : 상담

[ 아차산 ]

EMOM x 20

1 : 15/12 Row
2 : 15 Sit up
3 : 10 Strict Handstand Push up
4 : 14 Box Jump, step down ( 30/24 )
5 : Rest

A : HSPU or Mat Assist, ( 24/20 )
B : 12/10 Row , 12 SU, Push up, 높이 자유
C : 상담

[ 수원 ]

For time of :

50 Deadlift ( 185/125 )
40 Pull up
30 Row ( Cal )
20 Chest to bar
10 Squat Clean

A : ( 155/105 ), All Pull up
B : 무게 자유, Assist Pull up
C : 상담

79

Wednesday 250903

[ 아차산 ]

Team of 2

AMRAP : 20 MIN

20 Deadlift ( 135/95 )
20 Power Clean
20 Front Squat
20 Push Jerk
1R : 20 Pull up
2R : 20 Chest to bar
3R+ : 20 Bar Muscle up

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

[ 압구정 ]

Base Line

As many rounds as possible in 18 minutes :

10 Pull up
15 Push up
20 Sit up
25 Squat

Scale : Assist pull up

[ 잠실 ]

“Team of 2"

For time of :

2000 Run with partner ( m )
1000 Row ( m )
50 Snatch ( 95/65 )
25 Muscle up

A : ( 75/55 ), 50 Chest to bar or Pull up
B : 1Km Run, 무게 자유, Band Assist
C : 상담

[ 수원 ]

1.

Power Clean

1 - 1 - 1 - 1 - 1

2.

For time of :

15 - 12 - 9 - 6 - 3

Power Clean ( 115/75 )
Strict Push up

Time Cap : 7 MIN

A : 무게 자유
B : Hand raise push up
C : 상담

78

Tuesday 250902

[ 수원 ]

AMRAP : 20 MIN

20 Dumbbell Snatch ( 50/35 )
15 Dumbbell Front Squat
10 Burpee
5 Bar Muscle up

A : 무게 자유, 10 T2B
B : 10 Knee raise
C : 상담

[ 압구정 ]

For time of :

2500 Run
25 Clean and Jerk ( 185/125 )

TIME CAP : 25 MIN

A : ( 155/105 )
B : 무게 자유
C : 상담

[ 잠실 ]

1.

Back Squat

5 - 5 - 5 - 5 - 5

2.

AMRAP : 7 MIN

1 - 2 - 3 - 4 - 5 - 6 - 7 • • •
Box Jump step down ( 30/24 )
2 - 4 - 6 - 8 - 10 - 12 - 14 • • •
Push up

B : ( 24/20 )
C : 높이 자유

[ 아차산 ]

5 Rounds

AMRAP : 3 MIN

3 Wall Walk
12 Burpee
36 Double under

Rest 1 MIN

A : Half Wall Walk
B : x2 Inchworm Push up, 10 DU
C : 상담

@painstorms

77

Monday 250901

[ 잠실 ]

AMRAP : 15 MIN

24 Double under
12 Toes to bar
6 Hang Power Clean ( 165/115 )

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

[ 압구정 ]

As many rounds as possible in 16 minutes :

12 Dumbbell Walking Lunge ( 50/35 )
8 Burpee over the Dumbbell
4 Bar Muscle up

A : 8 Toes to bar
B : 8 Knee raise
C : 상담

[ 아차산 ]

AMRAP : 15 MIN

5 Front Squat ( 135/95 )
10 V up
15 Box Jump over ( 24/20 )

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

[ 수원 ]

For 6 Rounds, complete 1 minute of :

45 Double under
Max Kettlebell Swing ( 32/24 )

Rest 1 minute

A : 무게 자유
B : Single under
C : 상담

@painstorms

76

Saturday 250830

[ 압구정 ]

"Linda for team fixed"

As many reps as possible in 25 minutes :

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

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

Scale : 무게 자유

Compare to 231230

[ 잠실 ]

"G.I Joe"

For time of :

50 Burpee Bar Muscle up

or

"G.l Jane"

For time of :

100 Burpee Pull up

Scale : Jumping Pull up

[ 아차산 ]

For time of :

24 - 18 - 12 - 6

DB Overhead Lunge, L ( 50/35 )
DB Overhead Lunge, R
Burpee over the DB

B : 무게 자유
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

AMRAP : 16 MIN

12 Toes to bar
14 Box Jump Over ( 24/20 )
16 Wall Ball Shot ( 20/14 )

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

75

Friday 250829

[ 아차산 ]

Team of 2

AMRAP : 18 MIN

55 Row
55 Wall Ball Shot ( 20/14 )
55 Pull up
55 Burpee

B : 무게 자유, Bnad Assist
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

3 Wall Walk
12 Dumbbell Snatch ( 50/35 )
12 Box Jump ( 24/20 )
#Step down from the box

A : 무게 자유
B : 6 Inchworm Push up, Step up
C : 상담

[ 잠실 ]

"Sukal"

For time of :

100 Burpee

On the minutes 5 Thruster ( 135/95 )

TIME CAP : 20 MIN

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

[ 수원 ]

AMRAP : 18 MIN

15 Deadlift ( 155/105 )
12 Push up
15 Kettlebell Swing ( 24/16 )
12 Kettlebell Front Rack Lunge

A : 둘 중 하나 무게 자유
B : 둘 다 무게 자유
C : 상담

74

Thursday 250828

[ 수원 ]

Team of 2

5 Rounds for time of :

50/40 Row ( Cal )
30 W up

Scale : 상담

[ 압구정 ]

5 Rounds for time of :

500/400 Row
5 Muscle up
30 Squat

TIME CAP : 24 MIN

A : BMU / 15 T2B
B : 15 Knee raise
C : 상담

Compare to 221221

[ 잠실 ]

Team of 2

AMRAP : 17 MIN

20 Wall Ball Shot ( 20/14 )
20 Box Step up over with MB ( 24/20 )
20 Row ( cal ) with partner hold MB

# 공 바닥에 떨구거나 어딘가에 기대면 팀원 둘다 5버피

A : 무게 자유
B : 높이 자유
C : 상담

[ 아차산 ]

For time of :

50 - 40 - 30 - 20 - 10

Sit up
Double under

Each rounds begin with 6 Clean and Jerk ( 135/95 )

A : ( 95/65 ) 이상
B : 무게 자유, 1/2 DU or x2 SU
C : 상담

TIME CAP : 18 MIN

@painstorms

73

Wednesday 250827

[ 잠실 ]

For time of :

100 - 80 - 60 - 40 - 20
Double under
50 - 40 - 30 - 20 - 10
Sit up
50 - 40 - 30 - 20 - 10
Back Extension

TIME CAP : 18 MIN

A : 50 - 40 - 30 - 20 - 10 Double under
B : Single under
C : 상담

[ 압구정 ]

For time of :

50 - 40 - 30 - 20 - 10
Sit up
5 - 4 - 3 - 2 - 1
Clean ( 225/145 )

Each rounds begin with 400 Run

TIME CAP : 22 MIN

A : ( 185/125 )
B : 무게 자유
C : 상담

[ 아차산 ]

2 Rounds

AMRAP : 2 MIN

50ft DB Walking Lunge ( 50x2/35x2 )
50ft DB Farmers Carry
Max cal Row

Rest 2 MIN

2 Rounds

AMRAP : 2 MIN

12 DB Front Squat
50ft Front Rack Carry
Max cal Row

Rest 2 MIN

B : 무게 자유
C : 상담

[ 수원 ]

For time of :

400 Run
30 Chest to bar
400 Run
20 Snatch ( 115/75 )
400 Run
20 Clean and Jerk
400 Run

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

@painstorms

72

Tuesday 250826

[ 압구정 ]

Team of 2

For time of :

100 Ground to Overhead ( 95/65 )
100 Burpee over the barbell
100 Overhead Squat
100 Burpee over the barbell

TIME CAP : 21 MIN

A : ( 75/55 )
B : 무게 자유
C : 상담

[ 잠실 ]

Team of 2

AMRAP : 25 MIN

5 - 10 - 15 - 20 - 25 • • •

Power Clean ( 135/95 )
Pull up
Front Squat
Toes to bar
Shoulder to overhead
Burpee over the barbell

A : ( 115/75 )
B : ( 75/55 ) 이상, Band Assist, Knee raise
C : 상담

[ 아차산 ]

AMRAP : 15 MIN

10 Handstand Push up
10 Box Jump, step down
10 Toes to bar

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

[ 수원 ]

1.

Back Squat

20x1

2.

Tabata Sit up
Tabata Squat

71

Monday 250825

[ 아차산 ]

AMRAP : 18 MIN

1 Power Snatch ( 155/105 )
10 Push up
20 Squat

2 Power Snatch
10 Push up
20 Squat

3 Power Snatch
10 Push up
20 Squat

…

A : ( 95/65 ) 이상
B : 무게 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

8 Knee to elbow
8 Kettlebell Swing ( 24/16 )
12 Goblet Squat

A : 무게 자유
B : Knee raise
C : 상담

[ 잠실 ]

“Dizzy Diane"

For time of :

15 - 12 - 9

Deadlift ( 155/105 )
Handstand Walk ( m )
Handstand Push up

A : ( 115/75 ) 이상, Handstand Shoulder tap, Mat Assist
B : ( 75/55 ) 이상, Handstand Hold 30 - 24 - 18 ( sec ), Push up
C : 무게 자유, Plank

[ 수원 ]

4 Rounds for time of :

50 Double under
15 Thruster ( 95/65 )
10 Burpee over the barbell

A : 무게 자유
B : x2 Single under
C : 상담

70

Saturday 250823

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

[ 압구정 ]

"Kali"

5 Rounds for time of :

400 Run
15 Burpee
30 Wall Ball Shot ( 20/14 )

Scale : 상담

Compare to 220812

[ 잠실 ]

AMRAP : 18 MIN

5 Snatch ( 175/115 )
250m Row

A : ( 135/95 )이상
B : ( 75/55 ) 이상
C : 무게 자유, 200m Row

[ 아차산 ]

AMRAP : 15 MIN

500/400 Row
20 Sit up
10 Deadlift ( 315/205 )

A : ( 185/125 ) 이상
B : 무게 자유
C : 상담

@painstorms

69

Friday 250822

[ 잠실 ]

10 Rounds for time of :

3 Bar Muscle up
6 DB Thruster ( 50/35 )
18 Walking Lunge

TIME CAP : 17 MIN

A : 6 Toes to bar, 무게 자유
B : 6 Knee raise
C : Squat, 10 Walking Lunge

[ 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 240625

[ 아차산 ]

For time of :

21 DB Snatch, alternating ( 50/35 )
21 DB Thurster
21 Pull up

15 DB Snatch
15 DB Thurster
15 Chest to bar

9 DB Snatch
9 DB Thurster
9 Bar Muscle up

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

TIME CAP : 15 MIN

[ 수원 ]

For time of :

20-18-16-14-12-10-8-6-4-2
Pull up
3 Clean ( 185/125 )

A : ( 155/105 )
B : Assist Pull up, 5 Clean, 무게 자유
C : 상담

@painstorms