Tag Archives: Lunges

Front Squats, Pistol Squats and HSPU then KB Clean and Press, Burpees and Lunges

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Every 3 minutes for 9 minutes

  • 3 x Front Squat @ 85-90% of 1RM from last time

Then every 3 minutes for 9 minutes

  • 10 x Alternating Pistol Squats (5 per leg)
  • 5 x Deficit Handstand Pushups

Then 4 rounds for time

  • 10 x Alternating Single Kettlebell Clean and Press (5 per side) @ 20kg
  • 15 x Burpees
  • 20 x Alternating Goblet Lunges (10 per leg) @ 20kg

Results: Used 185lbs for the Front Squats. Pistols with no heel elevation, but with 8kg KB as counter balance. Metcon 10:21.

Front Squats then Deadlifts, HPC and Lunges

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3 rounds increase weight per round of

  • 5 x Zombie Squats

Then increasing from heaviest weight from above, 5 rounds, resting 2 minutes between rounds, work up to a heavy

  • 3 x Front Squat

Then 10 rounds for time, inspired by the Crossfit WOD from 22 May.

  • 4 x Deadlift @ 50kg
  • 3 x Hang Power Clean @ 50kg
  • 2 x Lunges with Bar in Front Rack (total, one per leg)

Results: Zombie 45-65-95lbs. Front Squats 120-135-155-170-185lbs/85kg. Metcon 7:02 (misread my own instructions and only did 2 Power Cleans).

Deadlifts then Cleans, Lunge, Push Press and Situps

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4 rounds

  • 3 x Deadlift @ 85% of 3RM

Then for total reps, one Tabata (8 rounds of 20 seconds work/10 seconds rest)

  • Deadlift @ Bodyweight

Then, the P-Party WOD posted by wodwell, AMRAP 12 of

  • 4 x Power Clean + Lunge Left + Lunge Right + Push Press @ 75lbs/34kg
  • 25 x Abmat Situps

Results: Used 255lbs/116kg for the Deadlifts, 155lbs/70kg for the Tabata… 49 reps. Metcon 5 rounds plus 15 reps… nice and easy.

Back Squats, Pullups and Lunges

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5 rounds and work up to a heavy

  • 3 x Back Squat

Then 2 rounds of

  • 6 x Back Squat @ 85-90% of above weight

Then 4 rounds for time of

  • 10 x Weighted Lunge each leg @ 20kg (do all reps on one side then switch to the other)
  • 8 x Strict Narrow Grip Pullup

Results: 135-185-205-225-235lbs/107kg. Used 205lbs/93kg for part 2. Metcon 7:47 using a Sandbag.

Split Squats then DL, Goblet Squats and Lunges

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3 round of

  • 8 x Dumbbell Deficit Split Squats* @ 16kg per hand, left leg forward
  • 8 x Dumbbell Deficit Split Squats @ 16kg per hand, right leg forward

For the Split Squats, put both front foot and back foot on 20kg plates, bring knee to floor.

Then 4 rounds for time

  • 4 x Deadlift @ 100kg
  • 8 x Goblet Squats @ 24kg
  • 16 x Alternating Goblet Lateral Lunges @ 20kg (8 per side)*

* Have never really done these so be careful and go with a weight that is comfortable. Worried I’d pull my groin or something.

Then 3 rounds of

  • 3 x Single Leg V-Up (L+R=1 rep)
  • 2 x V-Ups
  • 1 x Laying Windsheild Wiper (L+R=1 rep)
  • Repeat the above for 3 sets (that is one round)

Results: Metcon 7:42. Deadlifts were harder than normal… Hamstrings/Lower Back really feeling it today.