87

Wednesday 260325

[ 잠실 ]

Team of 2

For time of :

100 Toes to bar
100 Shoulder to overhead ( 95/65 )
100 Deadlift
100 Shoulder to overhead
100 Toes to bar

Then,

50 Bar Muscle up

TIME CAP : 30 MIN

A : 무게 자유, No Bar Muscle up
B : Knee raise
C : 상담

[ 압구정 ]

"Michael"

3 Rounds for time of :

800 Run
50 Back Extension
50 Sit up

Scale : 상담

Compare to 230826

[ 아차산 ]

AMRAP : 15 MIN

5 Handstand Push up
6 Kettlebell Swing ( 24/16 )
7 Goblet Squat
8 Kettlebell Tater

A : Mat Assist, 무게 자유
B : Shoulder Press
C : 상담

[ 수원 ]

AMRAP : 15 MIN

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

A : 무게 자유
B : Knee raise
C : 상담

@painstorms

86

Tuesday 260324

[ 압구정 ]

"The Chief 5"

Team of 2

I Go, You Go

50 Rounds for time of :

3 Clean ( 135/85 )
6 Push up
9 Squat

TIME CAP :  27 MIN

A : ( 115/75 )
B : 무게 자유
C : 상담

[ 잠실 ]

1.

Clean Complex

1 Hang Clean
1 Front Squat
1 Clean

2.

For time of :

12 - 9 - 6 - 3

Hang Squat Clean ( 115/85 )
Burpee

TIME CAP : 7 MIN

A : ( 95/65 )
B : ( 75/45 )
C : 무게 자유

[ 아차산 ]

2 Rounds for time of :

30/24 Row
30 Burpee Plate Jump
30 Toes to bar
30 Burpee Plate Jump

B : Knee raise
C : 상담

TIME CAP : 20 MIN

[ 수원 ]

1.

Hang Power Snatch

2 - 2 - 2 - 2 - 2

2.

“Annie”

For time of :

50 - 40 - 30 - 20 - 10

Double under
Sit up

Time Cap : 10 MIN

A : 1/2 Double under
B : x2 Single under
C : 상담

85

Monday 260323

[ 아차산 ]

AMRAP : 14 MIN

7 Strict Pull up
7/7 DB Thruster ( 50/35 )
49 Double under

B : Band Assist, 무게 자유, 21 DU
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

4 Bar Muscle up
5/5 Dumbbell Hang Snatch ( 50/35 )
6 Burpee over the Dumbbell

A : 6 Toes to bar
B : 6 Knee raise
C : 상담

Compare to 250224

[ 잠실 ]

AMRAP : 16 MIN

3 Strict Chest to bar
6 Hand Release Push up
9 V up
12 Box Jump Step Down ( 24/20 )

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

[ 수원 ]

5 Rounds

2 Minutes of :

10 Power Clean ( 95/65 )
10 Thruster
Max reps Burpee over the barbell

Rest 2 Minutes

Scale : 무게 자유

84

Saturday 260321

[ 수원 ]

5 Rounds for time of :

24 Wall Ball Shot ( 20/14 )
18 Toes to bar
18 Push up

A : 무게 자유
B : Knee raise
C : 상담

[ 압구정 ]

Team of 2

As many rounds as possible in 20 minutes :

30/24 Row ( Cal )
30 Wall Ball Shot ( 20/14 )

Scale : 무게 자유

[ 잠실 ]

AMRAP : 15 MIN

1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 • • •
Snatch ( 135/95 )
5 Strict Handstand Push up
15 Squat

A : ( 115/75 ), Mat Assist
B : ( 75/45 ), 10 Push up
C : 무게 자유

[ 아차산 ]

AMRAP : 7 MIN

7 Power Clean ( 135/95 )
7 Pull up

Rest 1 MIN

AMRAP : 7 MIN

4 Squat Clean
4 Chest to bar

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

@painstorms

83

Friday 260320

[ 잠실 ]

For time of :

25 Row
50 Sit up
25 Medicine Ball Clean ( 20/14 )
20 Row
40 Sit up
20 Medicine Ball Clean
15 Row
30 Sit up
15 Medicine Ball Clean
10 Row
20 Sit up
10 Medicine Ball Clean
5 Row
10 Sit up
5 Medicine Ball Clean

A : 무게 자유
B : 1/2 Sit up
C : 상담

[ 압구정 ]

3 Rounds for time of :

20 Single Devil Press ( 50/35 )
30 Toes to bar
400 Run

A : n T2B
B : Knee raise
C : 상담

[ 아차산 ]

5 Rounds for time of :

12 Kettlebell Swing ( 24/16 )
16 Box Jump over ( 24/20 )
20 Jumping Lunge

Rest 1 MIN

B : 무게 자유, 높이 자유
C : 상담

TIME CAP : 16 MIN

[ 수원 ]

AMRAP : 20 MIN

500/400 Row
25 Squat
5 Power Snatch ( 135/95 )

A : ( 115/75 )
B : 무게 자유
C : 상담

@painstorms

82

Thursday 260319

[ 압구정 ]

Team of 2

As many rounds as possible in 16 minutes :

32 Handstand push up
24 Clean ( 135/85 )
16 Front Squat

A : Mat Assist
B : Push up
C : 상담

[ 잠실 ]

Team of 2

For time of :

100 Burpee Muscle up

TIME CAP : 30 MIN

# No Bar Muscle up

A : 240 Burpee Toes to bar
B : 240 Burpee Knee raise
C : 240 Burpee

[ 아차산 ]

AMRAP : 20 MIN

10 Pendlay Row ( 135/95 )
10 Push up
30 Sit up
30 Squat

Scale : 무게 자유

[ 수원 ]

Team of 2

3 Min On
1 Min Off

1 : Bike
2 : W up
3 : Sled Pull ( 103/78 )
4 : Plate Ground to Overhead ( 45/35 )
5 : Sandbag Lunge ( 20/10 )
6 : Ski
7 : Kettlebell Farmers Carry ( 24/16 )

Scale : 무게 자유

81

Wednesday 260318

[ 아차산 ]

4 Rounds for time of :

21 Burpee over the barbell
14 Power Snatch ( 75/55 )
7 Bar Muscle up

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

TIME CAP : 18 MIN

[ 압구정 ]

For time of :

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

Snatch ( 115/75 )
Strict Pull up

TIME CAP : 18 MIN

A : 무게 자유
B : Band Assist
C : 상담

Compare to 240320

[ 잠실 ]

1.

Paused Back Squat

3 - 3 - 3 - 3 - 3

2.

AMRAP : 2 MIN

Back Squat Max Reps ( 225/165 )

A : ( 185/125 )
B : ( 135/95 )이상
C : ( 75/55 )이상
D : 상담

[ 수원 ]

AMRAP : 15 MIN

30 Double under
15 Box Jump ( 24/20 )
15 Deadlift ( 135/95 )
*Step down from the box

A : ( 115/85 )
B : x2 Single, Step up, 무게 자유
C : 상담

80

Tuesday 260317

[ 수원 ]

“Helen”

3 Rounds for time of :

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

A : 무게 자유
B : Band Assist
C : 상담

[ 압구정 ]

For time of :

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

Box Jump ( 24/20 )
Burpee
Sit up
Back Extension

TIME CAP : 16 MIN

Scale : 높이 자유

[ 잠실 ]

For time of :

1 Wall Walk
10 Double under
3 Wall Walk
30 Double under
6 Wall Walk
60 Double under
9 Wall Walk
90 Double under
15 Wall Walk
150 Double under
21 Wall Walk
210 Double under

TIME CAP : 15 MIN

A : Half Wall Walk
B : x6 High Plank Shoulder Tap
C : x2 Single under

[ 아차산 ]

5 Rounds

AMRAP : 2 MIN

12/10 Row
5 Wall Walk
Max rep Double under

Rest 2 MIN

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

@painstorms

79

Monday 260316

[ 잠실 ]

AMRAP : 15 MIN

5 Pull up
10 Push up
15 Squat

B : Band Pull up
C : Jumping Pull up

[ 압구정 ]

As many rounds as possible in 16 minutes :

8 Kettlebell Swing ( 32/24 )
12 Push up
16 Squat

Scale : 무게 자유

[ 아차산 ]

AMRAP : 16 MIN

10 DB Snatch, alternating ( 50/35 )
10 Goblet Squat
10 Toes to bar

B : 무게 자유, Knee raise
C : 상담

[ 수원 ]

26.3

For time of :

2 Rounds

12 Burpee over the bar
12 Clean ( 95/65 )
12 Burpee over the bar
12 Thruster

2 Rounds

12 Burpee over the bar
12 Clean ( 115/75 )
12 Burpee over the bar
12 Thruster

2 Rounds

12 Burpee over the bar
12 Clean ( 135/85 )
12 Burpee over the bar
12 Thruster

Time Cap : 16 MIN

Scale : ( 65/45 ), ( 85/55 ), ( 95/65 ), Step over

@painstorms

78

Saturday 260314

[ OPEN GYM ]

12:00 ~ 15:00
압구정

10:00 ~ 13:00
잠 실

10:00 ~ 13:00
아차산

14:00 ~ 16:00
수 원

77

Friday 260313

26.3

For time of :

2 Rounds

12 Burpee over the barbell
12 Clean ( 95/65 )
12 Burpee over the barbell
12 Thruster

2 Rounds

12 Burpee over the barbell
12 Clean ( 115/75 )
12 Burpee over the barbell
12 Thruster

2 Rounds

12 Burpee over the barbell
12 Clean ( 135/85 )
12 Burpee over the barbell
12 Thruster

TIME CAP : 16 MIN

76

Thursday 260312

[ 수원 ]

10 Rounds for time of :

200 Run
3 Bar Muscle up

Time Cap : 20 MIN

A : 1 BMU or 6 Toes to bar
B : 6 Knee raise
C : 상담

[ 압구정 ]

As many rounds as possible in 15 minutes :

5/5 Dumbbell Clean and Jerk ( 50/35 )
10 Goblet Squat
10 Box Jump ( 24/20 )

A : 무게 자유
B : 높이 자유
C : 상담

[ 잠실 ]

AMRAP : 10 MIN

10 Burpee
30 Seconds Plank

Scale : 귀가

[ 아차산 ]

10 Rounds for time of :

10 Burpee
10 Box Jump, step down ( 24/20 )
30 Double under

B : 높이 자유, 10 DU
C : 상담

TIME CAP : 18 MIN

@painstorms

75

Wednesday 260311

[ 잠실 ]

Team of 2

For time of :

10000/9000 Row

TIME CAP : 50 MIN

Scale : 상담

[ 압구정 ]

1.

Snatch

1 - 1 - 1 - 1 - 1

Compare to 250211

2.

For time of :

400 Run
100 Sit up
50 Bupree
400 Run

Scale : 상담

[ 아차산 ]

Team of 2

AMRAP : 24 MIN

1000/900 Row
100 Toes to bar
100 Medicin Ball Box Step over ( 20/14 ) ( 24/20 )

B : Knee raise, 무게 자유, 높이 자유
C : 상담

[ 수원 ]

4 Set

AMRAP : 2 MIN

10 Overhead Squat ( 135/95 )
50 Double under
Max rep Push up

Rest 1 minute between sets

A : ( 115/75 )
B : 무게 자유, 12 OHS, x2 Single
C : 상담

@painstorms

74

Tuesday 260310

[ 압구정 ]

"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

A : ( 14/8 ), ( 55/35 )
B : Goblet Squat, Sumo Deadlift,
Step up, Push up
C : 상담

Compare to 240723

[ 잠실 ]

AMRAP : 15 MIN

35 Double under
25 Back Extension
15 Sit up
5 Thruster ( 135/105 )

A : ( 115/85 )
B : ( 95/65 )
C : 무게 자유, Single under

[ 아차산 ]

AMRAP : 15 MIN

5 Power Clean ( 135/95 )
10 Handstand Push up
20 Sqaut

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

[ 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

73

Monday 260309

[ 잠실, 수원, 아차산 ]

“26.2”

For time of :

80ft DB Overhead Walking Lunge ( 50/35)
20 DB Snatch
20 Pull up

80ft DB Overhead Walking Lunge
20 DB Snatch
20 Chest to bar

80ft DB Overhead Walking Lunge
20 DB Snatch
20 Muscle up

Scale : 무게 자유, Jumping Pull up, Pull up, Chest to bar

TIME CAP : 15 MIN

[ 압구정 ]

As many rounds as possible in 15 minutes :

5 Plate Snatch ( 45/35 )
10 Overhead Lunge
5 Burpee Plate Jump

Scale : 무게 자유

Compare to 241118