PINNACLE Round 1 o 1 hand dead swing x 5 (right) o 1 hand dead swing x 5 (left) . Rest 30 sec & repeat 2-5x Round 2 o 1 hand dead clean x 5 (right) o 1 hand dead clean x 5 (left) o Long cycle clean x 5 (right) o Long cycle clean x 5 (left) . Rest 30 sec & repeat 2-5x Round 3 o Dead clean + Press x 5 (right) o Dead clean + Press x 5 (left) o Long cycle clean + Press x 5 (right) o Long cycle clean + Press x 5 (left) . Rest 30 sec & repeat 2-5x Round 4 o High pull x 5 (right) o ½ snatch x 5 (right) o Full snatch x 5 (right) . Repeat on left side . Rest 30 sec & repeat 2-5x Round 5 o Dead clean + front squat x 5 (right) o Dead clean + front squat x 5 (left) o Long cycle + front squat x 5 (right) o Long cycle + front squat x 5 (left) o Flip + squat x 5 (right) o Flip + squat x 5 (left) . Rest 30 sec & repeat 2-5x Round 6 o Windmill x 5 (right) o Windmill x 5 (left) o Figure 8 to hold x 10 o Hand-to-hand sumo deadlift x 10 . Rest 30 sec & repeat 2-5x 15 minutes of Fame
Round 1 (2:00) o Swings x 30 sec o Hand-to-hand swings x 30 sec (right) o Hand-to-hand swings x 30 sec (left) o Battle ropes x 30 sec *1 minute break Round 2 (2:00) o Long cycle clean x 30 sec (right) o Long cycle clean x 30 sec (left) o Hand-to-hand sumo deadlift x 30 sec o Battle ropes x 30 sec *1 minute break Round 3 (2:00) o Long cycle snatch x 30 sec (right) o Long cycle snatch x 30 sec (left) o Squat x 30 sec (right) o Squat x 30 sec (left) o Battle ropes x 30 sec *1 minute break Round 4 (2:00) o Figure 8 to a hold x 30 sec o Kettlebell swing + goblet squat x 30 sec o Kettlebell Shoulder press x 30 sec o Battle ropes x 30 sec *1 minute break Round 5 (2:00) o Double dead clean + front squat + press x 1 min o Windmill x 30 sec (right) o Windmill x 30 sec (left) o Battle ropes x 30 sec P-SQUAD # 1 Round 1 o 2 arm swing x 30 sec o 1 arm swing x 30 sec (right) o 1 arm swing x 30 sec (left) . Rest 10-30 sec Round 2 o Front squat x 30 sec (right) o Front squat x 30 sec (left) o Shoulder press x 30 sec (right) o Shoulder press x 30 sec (left) o Figure 8 to hold x 30 sec . Rest 10-30 sec Round 3 o Russian twist x 30 sec o Push-up x 30 sec (right hand on kettlebell) o Push-up x 30 sec (left hand on kettlebell) o Hand-to-hand sumo deadlift x 30 sec . Rest 1 min & Repeat 2-5x
P-Squad # 2
Round 1 o 2 arm swing x 30 sec o 1 arm swing x 30 sec (right) o 1 arm swing x 30 sec (left) . Rest 10-30 sec Round 2 o Reverse lunge x 1 min o Shoulder press x 30 sec (right) o Shoulder press x 30 sec (left) o Figure 8 to hold x 30 sec . Rest 10-30 sec Round 3 o Russian twist x 30 sec o Swing high-pull x 30 sec (right) o Swing high-pull x 30 sec (left) o Clean ladder 5,4,3,2,1 x 2 min (right) o Clean ladder 5,4,3,2,1 x 2 min (left) o Hand-to-hand sumo deadlift x 30 sec . Rest 1 min & repeat for 2-5x
P-SQUAD #3 Round 1 (2:00) o Sumo Deadlift x 30 sec o 1 arm swing x 30 sec (right) o 1 arm swing x 30 sec (left) o Hot potato x 30 sec . Rest 30 sec & repeat 2x
Round 2 (2:00) o Get up sit up x 30 sec (right) o Get up sit up x 30 sec (left) o Russian twists x 30 sec o Super plank w/ pushup x 30 sec . Rest 30 sec & repeat 2x
Round 3 (2:00) o Squat + Press x 30 sec (right) o Squat + Press x 30 sec (left) o Figure 8 to hold x 30 sec o Hand-to-hand Sumo deadlift x 30 sec . Rest 30 sec & repeat 2x
Round 4 (2:30) o Clean + Press x 30 sec (right) o Clean + Press x 30 sec (left) o Snatch x 30 sec (right) o Snatch x 30 sec (left) o Forward lunge x 30 sec (right) o Forward lunge x 30 sec (left) . Rest 30 sec & repeat 2x
P- Squad #6
Round 1 (1:30) o 2 arm swing x 30 sec o 1 arm swing x 30 sec (right) o 1 arm swing x 30 sec (left) o Snatches x 8 (right) o Snatches x 8 (left) . Rest 1 min Round 2 (2:00) o Super plank + pushup x 30 sec o Hand-to-hand sumo x 30 sec o Super plank + pushup x 30 sec o Hand-to-hand sumo x 30 sec o Snatches x 10 (right) o Snatches x 10 (left) . Rest 1 min Round 3 (1:30) o Clean + press x 30 sec (right) o Clean + press x 30 sec (left) o Figure 8 to hold x 30 sec o Snatches x 10 (right) o Snatches x 10 (left) . Rest 1 min Round 4 (2:00) o Reverse lunges x 1 min o Push-ups x 30 sec o Diamond push-ups x 30 sec o Snatches x 10 (right) o Snatches x 10 (left) . Rest 1 min Round 5 (2:30) o Front squat x 30 sec (right) o Front squat x 30 sec (left) o Shoulder press x 30 sec (right) o Shoulder press x 30 sec (left) o Figure 8 to hold x 30 o Snatches x 12 (right) o Snatches x 12 (left) . Rest 1 min Round 6 (2:00) o Pullover sit-up x 1 min o Russian twist x 30 sec o Crunches x 30 sec . Rest 1 min P-Squad #4
Round 1 (2:00) . o 2 hand swing x 30 sec Round 7 (1:00) o 1 hand swing x 30 sec o Kettlebell swing + goblet (right) squat x 1 min 1 hand swing x 30 sec o . Rest 1 min (left) o Hand-to-hand swing x 30 Round 8 (1:00) sec o Triple Crush (10 kettlebell . Rest 1 min swings, 5 goblet squats, 5 Round 2 (2:00) presses) x 1 min o Clean ladder 5,4,3,2,1 . Rest 1 min . Rest 1 min Round 9 (1:00) Round 3 (2:00) o Figure 8 to hold x 1 min o Push-up x 30 sec (right on kettlebell) . Rest 1 min o Push-up x 30 sec (left on Round 10 (2:00) kettlebell) o Seated Press ladder o Diamond push-up x 30 5,4,3,2,1 sec (right) . Rest 1 min o Diamond push-up x 30 Round 11 (2:00) sec (left) . Rest 1 min o 1 arm row ladder Round 4 (2:00) 5,4,3,2,1, (right) o Front squat x 30 sec (r) o 1 arm row ladder o Front squat x 30 sec (l) 5,4,3,2,1 (left) o Sumo deadlift x 30 sec (r) . Rest 1 min Sumo deadlift x 30 sec (l) o Round 12 (1:30) . Rest 1 min Pull-over sit-up x 30 sec Round 5 (2:00) o o Single-leg Romanian o Russian twists x 30 sec deadlift x 5 (right) o Crunch x 30 sec Single-leg Romanian o deadlift x 5 (left) . 2 sets & rest 1 min Round 6 (2:00) o Clean + press ladder 5,4,3,2,1 . Rest 1 min AOS Summit Challenge * Rest 30-90 sec between rounds Round 1 Sumo Deadlift x: 30 sec 1 arm swing x: 30 sec Left + Right Hot Potato x: 30 sec Rest 10-30 sec Repeat 2-5x Round 2 Turkish Get Up or get up sit up x: 30 sec Left + Right Russian Twist x: 30 sec Super plank with pushup x: 30 sec Rest 10-30 sec Repeat 2-5x Round 3 Squat + press x: 30 sec Left + Right Figure 8 to hold x: 30 sec Hand to hand sumo deadlift x: 30 sec Rest 10-30 sec Repeat 2-5x Round 4 Clean + press x: 30 sec Left + Right Snatch x: 30 sec Left + Right Tactical x: 30 sec Left + Right Rest 10-30 sec Repeat 2-5x The Larry Bird Triple Double Round 1 Double Swing x :30 For harder workout: See Saw Press x :30 * All rounds are with double Kettle Bell Double Squat x :30 * Three :30 sec moves per round Rest 1 min * Repeat workout 3x instead 2x
Round 2 Double Clean + Press x :30 Renegade Row x :30 Alternating Double Russian Deadlift x :30 Rest 1 min Round 3 Double Dead Clean x :30 Chest Press x :30 Dip and Switch x :30 Rest 1 min Round 4 Double Sumo x :30 Alternating Windmill (Top + Bottom) x :30 Hang Alternating Snatch x :30 Rest 2 min Repeat 2 more times
Irish Car Bomb Round 1 Round 7 Swing x 30 sec Turkish Getup x 1L, 1R, 1L, 1R 1 arm swing x 30 sec Left, Right Russian Twist x 30 sec Figure 8 to a hold x 30 sec Round 8 Round 2 Front Squat hold @ bottom x 1,2,3 Squat + Press + Windmill ladder x 1,2,3 Left, Right Snatch + Lunge + Press x 5 L,R Round 3 Pushup + Renegade Row x 5 L,R Dead Clean x 30 sec Left, Right Round 9 Iso Squat Jump x 1,2,3,4,5 (5 sec hold at Windmill x 5 L,R bottom) Round 10 Round 4 Rock Press tempo 1-1-5 x 1,2,3,4,5 Alt. Single Leg RD x 1 min Round 11 Round 5 Double Clean + Front Squat + Press x 5 Floor Press 2 arm x 30sec Round 12 x 30sec, Left, Right ½ Turkish Getup x 3 L,R Pushups on KB’s x 30 sec Round 13 Round 6 Snatch (heavy) 1L, 1R x 3 each Tactical Lunge x 1 min Snatch (medium) x 5 each Dead Snatch Ladder x 1,2,3 Left, Right Snatch (light) x 10 each
Providence Round 1 Round 8 2 Hand Swing x :30 Flip + Squat x 1 min 1 Hand Swing x :30 L,R Round 9 Hand to Hand Swing x :30 Tactical Lunge x 1 min Round 2 Round 10 Cleans Triple Crush - Ladder from 5-1 - Break up into all, curl, tricep, all Round 3 Chest Press Round 11 - Ladder from 5-1 Slingshot into Figure 8 to hold Round 4 Round 12 Squat x :30 Seated Press Sumo x :30 - Ladder from 5-1 Squat x :30 Round 13 Sumo x :30 One arm row Round 5 - Ladder from 5-1 One leg Russian Deadlift x 5 each Round 14 Round 6 Pullover sit up x :40 Windmill/Overhead Squat x 1 min L,R Russian Twist x :40 Round 7 Sicilian crunch x :40 Clean + Press Bonus - Ladder from 5-1 3 min snatch test
2 Minute Warning * All 2 min rounds with 1 min rest in between Round 1 Round 5 Swings x :30 Alt. Snatch + Windmill x 2 min Swings x :30 L+R Rest 1 min Hand to hand swings x :30 Round 6 Rest 1 min Chest Press x :30/:30/:30 Round 2 Crossover KB’s x :30 Figure 8 to hold x :2 min Rest 1 min Rest 1 min Round 7 Round 3 Tactical lunge x :2 min Dead clean ladder 5,4,3,2,1 x :2 min Rest 1 min Rest 1 min Round 8 Round 4 Alt. Clean + Press x :2min Flip + Squat x 2min Rest 1 min Rest 1 min Round 9 1 leg Russian deadlift x :30/:30/:30/:30 Rest 1 min
Independence Round 1 (Freedom) Heavy snatch x 10 Left, Right Heavy swings x 10 Heavy cleans x 10 Left, Right Getup sit up x 5 Repeat 2x Round 2 (Patriotism) Suitcase squat x 1 min See saw press x 1 min Bicycle Crunch x 1 min Turkish getup x 3 each side Repeat 2x Round 3 (Honor) Push press x 10 Left, Right Dragon lunge x 10 Left, Right Pushups x 1 min Russian Twist x 1 min Repeat 2x Round 4 (Sacrifice) Renegade row x 1 min Hand to hand sumo x 1 min Hand to hand swings x 1 min 2 hand anyhow x 2 min Or Windmill x 1 min Left, Right Repeat 2x
Kettlebell workout # 1a 5 snatches left 5 snatches right 5 swings left 5 swings right 10 burpees Rest :45 sec + Repeat for 5 sets total
Kettlebell workout # 1b 10 snatches left 10 snatches right 10 swings left 10 swings right 20 burpees Rest :45 sec – 1 min + Repeat for 5 sets total
300 Reps for Time
25 jumping jacks 25 pushups 25 KB front squats (switch hands after 13 reps, and do 12 reps with other hand) 25 one hand swings (Left hand) 25 bent rows (switch hands after 13 reps, and do 12 reps with other hand) 25 snatches (switch hands after 13 reps, and do 12 reps with other hand) 25 figure 8’s into hold 25 presses (switch hands every 3 reps) 25 one hand swings (Right hand) 25 cleans (switch hands after 13 reps, and do 12 reps with other hand) 25 snatches (switch hands after 13 reps, and do 12 reps with other hand) 10 windmills (5 each side) 15 squat thrust press
8 minutes of hell for 8 seconds of glory Round 1 Alternating clean (dip + switch) x 1 min Vintage swing x 5 Left + Right (complete under 1 min) Battle ropes Tabata style (20 sec work, 10 sec rest) x 2 min Rest 1 min Round 2 Figure 8 to hold x 1 min Rest 15 sec Vintage press x 5 Left + Right (complete under 1 min) Battle ropes Tabata style (20 sec work, 10 sec rest) x 2 min Rest 1 min Round 3 Hand to hand sumo x 1 min Rest 15 sec Jefferson squat x 10 Left + Right (complete under 1 min) Battle ropes Tabata style (20 sec work, 10 sec rest) x 2 min Rest 1 min Round 4 Outlaw snatch x 1 min Rest 15 sec Barbell snatch + overhead squat x 5 Left + Right (complete under 1 min) Battle ropes Tabata style (20 sec work, 10 sec rest) x 2 min Rest 2 min + Repeat
Mr. Clean Round 1 Round 6 Swings (2 hand, R, L, H2H) x2:00 Get Up Sit Up / Press R x :30 *Rest 30 sec* Get Up Sit Up / Press L x :30 *Rest 30 sec* 4 DOUBLE CLEANS -rest 1:00 9 DOUBLE CLEANS -rest 1:00 Round 2 Press / Windmill R x 1:00 Round 7 Press / Windmill L x 1:00 Super Plank x :30 *Rest 30 sec* Cobra Push Up x :30 Super Plank x :30 5 DOUBLE CLEANS Cobra Push Up x :30 -rest 1:00 *Rest 30 sec* Round 3 10 DOUBLE CLEANS Squat R x :30 -rest 1:00 H2H Sumo x :30 Squat L x :30 Round 8 Sumo Deadlift x :30 RDL, Triple Crush, Goblet Squat x 3:00 *Rest 30 sec* *Rest 30 sec* 6 DOUBLE CLEANS 11 DOUBLE CLEANS -rest 1:00 -rest 1:00 Round 4 Round 9 Dead Alt Snatches x 1:00 Sit Up x :30 *Rest 30 sec* Russian Twist x :30 KB Toe Touched x :30 7 DOUBLE CLEANS Repeat -rest 1:00 *Rest 30 sec* Round 5 12 DOUBLE CLEANS Figure 8 to Hold x 3:00 -rest 1:00 *Rest 30 sec* Round 10 8 DOUBLE CLEANS Dead Snatch / Over head Squat Alt x 3:00 -rest 1:00 *Rest 30 sec*
13 DOUBLE CLEANS White Lightening
Round 1 (32kg) Round 7 Swings x 30 sec Superplank w/ Pushup x :30 1 hand swings x 30 sec ea. Crossover Pushup x :30 H2H swings x 30 sec Cobra Pushup x :30 Round 2 (24kg) Round 8 (16kg) Squat x 30 sec L + R Double KB – S.L. RDL + Flip + Squat x 30 sec clean + DBL squat x 2:00 Round 3 (24kg) Round 9 (32kg) Alt. Long cycle snatch x 1:00 HiPull to Snatch + Turkish Get Up w/ Chest Press x 1:00 L + R Round 10 (24kg) Double KB Iso Row x 1:00 Round 4 (24kg) Tactical Lunge x 1:00 Round 11 (32kg) H2H Sumo x 1:00 Walking swings fwd/bwd x 5 step each Alt. Dead Clean x 1:00 leg (20) Walking swings sideways x5 each (10) Round 5 (24kg) Double KB – Long Cycle Clean- Round 12 (16kg) + See Saw Pass x 1:00 Cossack squat x :30R Windmill on right x :30 Round 6 (16kg) Cossack squat x :30L BWD lunge w/ press x 1:00 Windmill on left x :30
Round 13 Getup Situp x :30 L+R (16kg) Long cycle alt. cleans x 1:00 (24kg) Clean + press x :30 L+R
Strength In Motion Work Time Rest Time One Arm Press 30 sec 60 sec ½ Snatch 30 sec 60 sec Double Squat 30 sec 60/30/15 Barbell Get-Up Sit-Up 30 sec 60/30/15
Double KB Dead Clean 30 sec 60/30/15 Figure 8 to a Hold 30 sec 60/30/15
Round 1 1 Round Push-Up 30 sec 60/30/15 Plank 30 sec 60/30/15 One Arm Push press 30 sec 60 sec Snatch 30 sec 60 sec Hand 2 Hand Sumo Deadlift 30 sec 60/30/15
Side Bend (L&R) 30 sec 60/30/15 Alternating Clean (Dip & Switch) 30 sec 60/30/15 Figure 8 to a Hold 30 sec 60/30/15 Round 2 2 Round Close Grip Push-Up 30 sec 60/30/15 Long Cycle Jerk 30 sec 60 sec ½ Snatch 30 sec 60 sec Behind the Neck Squat 30 sec 60/30/15
Windmill (L&R) 30 sec 60/30/15 Double KB Long Cycle Clean 30 sec 60/30/15 Staggered Push-Up 30 sec 60/30/15 Round 3 3 Round High Plank 30 sec 60/30/15
Building A Wall 1. Clean and Press L x1, R x1, Lx2, Rx2, Lx3, Rx3 2. Pull-Ups x 1-5 3. Dips x 10 4. Goblet Squat x 5-10 5. Two Handed Kettlebell Swing x 20
**Start the Clock at 30:00 and complete as many times**