Category Archives: Lower Body/Legs

Back Squats and Lunges

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7 rounds to establish a heavy

  • 1 x Back Squat

Then 2 sets of

  • Set 1 – Max Back Squats @ 80% of 1RM from above
  • Set 2 – Max Back Squat @ 70%

Then accumulate

  • 30 x Dual Kettlebell Overhead Lunges @ 14kg per hand (r+l=1 rep)

Results: Back Squat used rep scheme 5-3-3-2-1-1-1…135-155-185-205-225-240-245lbs/111kg. Part 2 @ 80%/200lbs 5 reps / @ 70%/170lbs 10 reps. Lunges in 5:33.

Front Squats then KB High Pulls, Lunges and Thrusters

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7 rounds (heavier than last time)

  • 9 x Front Squats @ 65% 1RM
  • 7 x Front Squats @ 75% 1RM
  • 5 x Front Squats @ 85% 1RM
  • 5 x Front Squats @ 85%
  • 5 x Front Squats @ 85%
  • 7 x Front Squats @ 75%
  • 9 x Front Squats @ 65%

Then AMRAP in 15 minutes using a single Kettlebell @ 20kg

  • 2 x Goblet Reverse Lunges (l+r=1 rep)
  • 4 x Kettlebell High Pulls
  • 6 x Goblet Thrusters (hold KB by the ball)

Results: Front Squat 145-165-185(x3)-165-145lbs. Metcon 13 rounds plus 6 reps.

Front Squats then Pistols, Pullups and Bike

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7 rounds

  • 9 x Front Squats @ 60% 1RM
  • 7 x Front Squats @ 70% 1RM
  • 5 x Front Squats @ 80% 1RM
  • 5 x Front Squats @ 80%
  • 5 x Front Squats @ 80%
  • 7 x Front Squats @ 70%
  • 9 x Front Squats @ 60%

8 rounds for time

  • 8 x Alternating Pistol Squats (total, 4 per side)
  • 4 x Strict Pullups
  • Bike 400m

Results: Front Squats 135-155-175(x3)-155-135lbs. Metcon 19:04.

Front Squats and Knees to Elbow then Bulgarian Box Jumps, KB Strict Press and Halos

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3 rounds of

  • 20 x Front Squats, increase weight per round
  • 10 x Slow Tempo Knees to Elbow

Then EMOM for 16 minutes rotate through (4 rounds of each)

  • Minute 1 – 8 x Rear Foot Elevated Box Jumps Left Leg (setup as a split squat and then jump your front foot onto/off of a plate or low step)
  • Minute 2 – 8 x Rear Foot Elevated Box Jumps Right Leg
  • Minute 3 – 10 x Dual Kettlebell Overhead Press @ 14kg per hand
  • Minute 4 – 10 x Halos @ 14kg

Results: Front Squats 43-50-52kg. The Bulgarian Box Jumps worked out well with a little practice.