Tag Archives: Reverse Lunges

Cleans and Front Squats the a KB EMOM

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Every 2 minutes for 16 minutes

  • 1 x High Hang Clean @ 65% of 1RM
  • 1 x Hang Clean
  • 1 x Clean

7 rounds increase weight per round

  • 5-5-3-2-1-1-1 x Front Squat

Then EMOM for 12 minutes

  • 6 x Alternating Kettlebell Bent Rows (r+l=1rep) @ 14kg per hand
  • 6 x Kettlebell Pushups (hands on ball of KB)
  • 3 x Dual Kettlebell Front Rack Reverse Lunge (r+l=1rep)

Results: Used 50kg for the Cleans. Front Squats 135-155-175-185-195-205-215-220lbs/100kg!

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.

Weighted Pullups and Situps then KBS, KB High Pulls and Reverse Lunges

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5 rounds

  • 3 x Weighted Pullups @ 10kg
  • 5 x Weighted Situp @ 10kg

Then 12 rounds for time

  • 5 x Kettlebell Swings @ 24kg
  • 5 x Kettlebell High Pulls
  • 5 x Front Rack Reverse Lunge (r+l=1rep) @ 20kg

Results: Metcon 12:32. Used a 20kg sandbag for the Lunges.

Bench Press and Cossack Squats then KB Cleans, Presses and Reverse Lungs

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3 rounds of

  • 10 x Bench Press @ heavier than last time
  • 10 x Alternating Goblet Cossack Squats @ 16kg (l+r=1 rep)

Then AMRAP in 12 minutes

  • 2 x Kettlebell Clean and Press @ 14kg per hand
  • 2 x Alternating Kettlebell Front Racked Reverse Lunges @ 14kg per hand (r+l=1 rep)
  • 4 x Kettlebell Clean and Press
  • 4 x Alternating Kettlebell Front Racked Reverse Lunges
  • 6 x Kettlebell Clean and Press
  • 6 x Alternating Kettlebell Front Racked Reverse Lunges
  • etc.

Results: Used 60kg for the Bench Press. Metcon 6 rounds plus 7 reps.