135

Wednesday 260520

[ 잠실 ]

Team of 2

AMRAP : 16 MIN

15 Shuttle Run ( 15m )
15 Strict Pull up
30 Push up

B : Band Assist
C : Jumping Pull up

[ 압구정 ]

As many rounds as possible in 18 minutes :

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

A : 무게 자유
B : 높이 자유
C : 상담

[ 아차산 ]

2 Rounds for time of :

50 Double under
40 Ground to OverHead ( 45/35 )
30 Push up
20 Sit up
10 Wall Walk

A : Half Wall Walk
B : 1/2 DU, 무게 자유, x2 Inchworm Push up
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

"Fight Gone Bad"

3 Rounds

Wall Ball Shot ( 20/14 )
Sumo Deadlift High Pull ( 75/55 )
Box Jump ( 24/20 )
Push Press ( 75/55 )
Row ( Cal )

Rest 1 minute

B : ( 14/8 ), ( 55/35 )
C : 무게 자유, Sumo Deadlift, Step up

@painstorms

134

Tuesday 260519

[ 압구정 ]

Team of 2

For time of :

40 Burpee over the barbell
40 Clean ( 95/65 )

30 Burpee over the barbell
30 Clean ( 135/85 )

20 Burpee over the barbell
20 Clean ( 185/125 )

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

TIME CAP : 15 MIN

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

[ 잠실 ]

5 Rounds

2 Minutes of :

10 Front Squat ( 155/105 )
10 Box Jump ( 24/20 )
Max reps Row
Rest 2 minutes

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

[ 아차산 ]

AMRAP : 16 MIN

1 - 2 - 3 - 4 …
Power Clean ( 165/115 )
8 Toes to bar
16 Reverse Lunge

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

[ 수원 ]

AMRAP : 15 MIN

10 Toes to bar
15 Kettlebell Swing ( 24/20 )
20 Sit up

A : 무게 자유
B : Knee raise
C : 상담

133

Monday 260518

[ 아차산 ]

AMRAP : 14 MIN

20 Burpee Box Jump over ( 24/20 )
14 DB Thruster ( 50x2/35x2 )

A : 무게 자유
B : 높이 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

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

A : n BMU, 6 Toes to bar
B : 6 Knee raise
C : 상담

[ 잠실 ]

AMRAP : 14 MIN

4 Bar Muscle up
6 Power Clean ( 115/85 )
8 DB Snatch, alternating ( 50/35 )
12 Jumping Lunge ( L+R‎ = 1)

A : 6 Toes to bar, ( 95/65 ), 덤벨 무게 자유
B : 6 Knee raise, 바벨 무게 자유
C : 상담

[ 수원 ]

1.

Clean Complex

1 Clean - 1 Hang Clean - 2 Front Squat

TIME CAP : 20 MIN

2.

Burpee Interval

Burpee over the barbell

7 Rounds

90 SEC ON
30 SEC OFF

132

Saturday 260516

[ 수원 ]

3 Sets ( 1 set every 7 minutes )

5 Rounds

40 Double under
4 Power Clean and Jerk ( 115/85 ), ( 135/95 ), ( 155/105 )

A : ( 95/65 ), ( 115/75 ), ( 135/85 )
B : 50 Single, 무게 자유
C : 상담

[ 잠실 ]

"Douglas Miller"

5 Rounds for time of :

1 Power Clean ( 135/95 )
2 Thruster
3 Power Snatch
4 Push Press
5 Front Squat
6 Deadlift

TIME CAP : 15 MIN

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

[ 압구정 ]

"Helen 5"

5 Rounds for time of :

400 Run
21 Kettlebell Swing ( 24/16 )
12 Pull up

A : 무게 자유
B : Assist Pull up
C : 상담

Compare to 241109

[ 아차산 ]

3 Rounds for time of :

24 DB Snatch, alternating ( 50/35 )
18 DB Box step over ( 24/20 )
12 Pull up
6 Wall Walk

A : 무게 자유, HWW
B : 높이 자유, Band Assist, 12 Inchworm Push up
C : 상담

TIME CAP : 14 MIN

@painstorms

131

Friday 260515

[ 잠실 ]

AMRAP : 10 MIN

2 - 4 - 6 - 8 - 10 - 12 - 14 • • •

Push up
Kettlebell Swing ( 24/16 )
V up

Scale : 무게 자유, Knee Touch

[ 압구정 ]

As many rounds as possible in 18 minutes :

6 Burpee over the Dumbbell
8 One Leg Squat, Alternating
10 Box Step up ( 50/35 )
12 Sit up

Scale : Weighted Lunge

Compare to 250418

[ 아차산 ]

AMRAP : 13 MIN

3 Power Clean ( 165/115 )
4 Front Squat
11 Burpee over the barbell

A : ( 135/95 ) 이상
B : ( 75/55 ) 이상
C : 상담

[ 수원 ]

For time of :

30 Toes to bar
30 Back Squat ( 95/65 )
30 Burpee over the barbell

Rest 3 MIN

30 Burpee over the barbell
30 Back Squat
30 Toes to bar

A : 무게 자유
B : Knee raise
C : 상담

@painstorms

130

Thursday 260514

[ 압구정 ]

4 Rounds for time of :

400 Run
5 x [ 1 Toes through ring + 1 Muscle up ]
or
5 x [ 2 Toes to bar + 1 Bar Muscle up ]
50ft Handstand Walk

TIME CAP : 24 MIN

A : 12 Inchworm push up
B : n BMU, n T2B, 5 x [ 1 Knee raise + 1 Toes to bar ]
C : 10 Knee raise

[ 잠실 ]

5 Rounds for time of :

200 Run
15 Handstand Walk

TIME CAP : 15 MIN

A : 5 Chest Wall Walk
B : 10 Inchworm Push up
C : 상담

[ 아차산 ]

Team of 2

AMRAP : 20 MIN

500/450 Row
50 Hand Release Push up
50 Toes to bar

B : Knee raise
C : 상담

[ 수원 ]

Team Row

For time of :

5000 Row

#번갈아 가면서 20번씩 당기기!

129

Wednesday 260513

[ 아차산 ]

10 Rounds for time of :

10 Wall Ball Shot ( 20/14 )
10 Sit up
32 Double under

A : 무게 자유
B : 12 DU
C : 상담

TIME CAP : 18 MIN

[ 압구정 ]

5 Rounds

2 Minutes of :

10 Thruster ( 95/65 )
200 Row
Max reps Thruster

Rest 2 minutes

A : ( 75/55 )
B : 무게 자유
C : 상담

Compare to 210618

[ 잠실 ]

Team of 2

For time of :

400 Double under
200 Wall Ball Shot ( 14/10 )
100/80 Row
50 Burpee over the barbell
25 Power Clean ( 135/95 )

Partners alternate every 60 sec

A : 공무게 자유, ( 95/65 )이상
B : Single under, 무게 자유
C : 상담

[ 수원 ]

AMRAP : 25 MIN

1600 Run
-in remainder of time-
Max Rounds of Cindy

A : Band Assist
B : Box Assist, ( 4,8,12 )
C : 상담

128

Tuesday 260512

[ 수원 ]

"Andi"

For time of :

100 Hang Power Snatch ( 65/45 )
100 Push Press
100 Sumo Deadlift High Pull
100 Front Squat

TIME CAP : 20 MIN

A : 무게 자유
B : 75 Rep
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

10 Dumbbell Snatch ( 50/35 )
10 Box Jump ( 24/20 )
10 Toes to bar

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

[ 아차산 ]

5 Rounds

AMRAP : 2 MIN

10 Deadlift ( 185/125 )
10 Box Jump,s step down ( 24/20 )
Max Burpee over the barbell

Rest 2 MIN

A : ( 135/95 ) 이상
B : ( 95/65 ) 이상, 높이 자유
C : 상담

[ 잠실 ]

AMRAP : 20 MIN

5 Handstand Push up
10 One Leg Squat, alternating
15 Pull up

A : Mat Assist, Box Pistol
B : DB Push Press, Jumping Lunge, Band Assist
C : 상담

@painstorms

127

Monday 260511

[ 잠실 ]

AMRAP : 12 MIN

5 Burpee
10 Sit up
15 Box Jump step down ( 24/20 )

Scale : 높이 자유

[ 압구정 ]

1.

Clean Complex

1 Clean - 1 Hang Clean - 2 Front Squat

TIME CAP : 20 MIN

2.

Burpee Interval

Burpee over the barbell

7 Rounds

90 SEC ON
30 SEC OFF

Compare to 220913

[ 아차산 ]

AMRAP : 16 MIN

21 Squat
6 Bar Muscle up
1 - 2 - 3 - 4 …
Hang Power Snatch ( 135/95 )

A : 9 T2B, ( 95/65 ) 이상
B : 9 Knee raise, 무게 자유
C : 상담

[ 수원 ]

AMRAP : 15 MIN

10 Kettlebell Swing ( 24/16 )
10 Ring Dip
10 V up

A : 무게 자유, Bar Dip
B : Push up, Knee touch
C : 상담

@painstorms

126

Saturday 260509

[ 압구정 ]

"Blake"

4 Rounds for time of :

40 Overhead Lunge ( 45/25 )
30 Box Jump ( 24/20 )
20 Wall Ball Shot ( 20/14 )
10 Handstand push up

TIME CAP : 25 MIN

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

Compare to 250531

[ 잠실 ]

4 Rounds

1 Minutes of Barbell Row ( 95/65 )
1 Minutes of Barbell Floor Press
1 Minutes of Triple under
Rest 1 Minutes

A : ( 75/45 ), Double under
B : 무게 자유
C : Single under

[ 아차산 ]

AMRAP : 13 MIN

6 Chest to bar
11 Burpee Box Jump over ( 24/20 )

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

[ 수원 ]

수원점은 매월 두번째, 네번째 토요일은 휴무입니다.
감사합니다.

125

Friday 260508

[ 아차산 ]

For time of :

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Power Snatch ( 115/75 )

1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
Handstand Push up

After every rounds 10 Sit up

A : ( 95/65 ), Mat Assist
B : 무게 자유, x2 Push up
C : 상담

TIME CAP : 18 MIN

[ 압구정 ]

10 Rounds for time of :

3 Muscle up
10 Burpee
15 Sit up

TIME CAP : 20 MIN

A : 3 Bar Muscle up
B : 3 Toes to bar
C : 3 Knee raise

Compare to 251124

[ 잠실 ]

AMRAP : 14 MIN

10 Wall Ball Shot ( 20/14 )
10 Toes to bar
3 Snatch ( 115/75 )

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

[ 수원 ]

Team of 2

For time of :

1000/800 Row
40 Dumbbell Thruster ( 50/35 )
40 Pull up
20 Devil Press
1000/800 Row
20 Devil Press
40 Pull up
40 Dumbbell Thruster
1000/800 Row

A : 무게 자유
B : Assist Pull up
C : 상담

124

Thursday 260507

[ 수원 ]

AMRAP : 20 MIN

400 Run
50ft Bear Crawl
50 Box Step up ( 24/20 )

Scale : 귀가

[ 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 : 높이 자유
C : 상담

Compare to 250708

[ 아차산 ]

5 Rounds

AMRAP : 2 MIN

15/12 Row
15 DB Front Squat ( 50x2/35x2 )
Max rep Shuttle Run ( 50ft )

Rest 2 MIN

B : 무게 자유
C : 상담

[ 잠실 ]

Team of 2

For time of :

1000 Row
50 Burpee Box Jump over ( 24/20 )
800 Row
40 Burpee Box Jump over
600 Row
30 Burpee Box Jump over
400 Row
20 Burpee Box Jump over
200 Row
10 Burpee Box Jump over

B : 높이 자유
C : 상담

@painstorms

123

Wednesday 260506

[ 잠실 ]

AMRAP : 12 MIN

20 Sit up
20 Jumping Lunge
15 Sumo Deadlift ( 75/55 )
15 Push Press

B : ( 55/35 )
C : 무게 자유

[ 압구정 ]

As many rounds as possible in 15 minutes :

7 Chest to bar
7 Burpee
7 Clean and Jerk ( 95/65 )

A : Pull up
B : 무게 자유
C : 상담

[ 아차산 ]

For time of :

10 Push Jerk ( 135/95 )
100 Double under
8 Push Jerk
80 Double under
6 Push Jerk
60 Double under
4 Push Jerk
40 Double under
2 Push Jerk
20 Double under

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

TIME CAP : 14 MIN

[ 수원 ]

“Bar Nasty Girls”

3 Rounds for time of :

50 Squat
7 Bar Muscle up
10 Hang Power Clean ( 135/95 )

A : 14 T2B, 무게 자유
B : 14 Knee raise
C : 상담

@painstorms

122

Tuesday 260505

[ 압구정 ]

For time of :

5K Run/Row

Compare to 251113

[ 잠실 ]

"Bull"

2 Rounds for time of :

200 Double under
50 Overhead Squat ( 135/95 )
50 Pull up
1.6km Run

A : ( 95/65 ) 이상
B : x2 Single under, 무게 자유, Band Assist, 1 Km
C : 상담

[ 아차산 ]

Team of 2

AMRAP : 20 MIN

55 Row
55 Wall Ball Shot ( 20/14 )
55 Pull up
55 Box Jump over ( 24/20 )

B : 무개 자유, Band Assist, 높이 자유
C : 상담

[ 수원 ]

내일은 휴무입니다. 감사합니다.

121

Monday 260504

[ 아차산 ]

AMRAP : 15 MIN

8 Burpee over the barbell
7 Toes to bar
6 Hang Power Clean ( 155/105 )

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

[ 압구정 ]

As many rounds as possible in 18 minutes :

5 Deadlift ( 225/155 )
10 Toes to bar
15 Squat

A : ( 185/125 )
B : n T2B / 10 Knee raise
C : 상담

Compare to 250602

[ 잠실 ]

“Nate"

AMRAP : 20 MIN

2 Muscle up
4 Handstand Push up
8 Kettlebell Swing ( 32/24 )

A : Bar Muscle up, Mat Assist, ( 24/16 )
B : 4 Toes to bar, 무게 자유
C : 4 Knee raise, 8 Push up

[ 수원 ]

“Lite”

For time of :

100 Jumping Jack
90 Squat
80 Push up
70 Sit up
60 Walking Lunge
50 Wall Ball Shot ( 20/14 )
40 Double Under
30 Box Jump ( 24/20 )
20 Kettlebell Swing ( 24/16 )
10 Handstand Push up

Time Cap : 25 MIN

A : 무게 자유, No HSPU
B : 90-80-70...., x2 Single under, Step up
C : 상담