Tag Archives: Reverse Lunges

Squat Cleans then Double Unders, DB Power Cleans and Lunges

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Take 20 minutes and work on Squat Clean technique.

Then for time (CF Invictus Metcon from today)

  • 75 x Double Unders
  • 25 x Kettlebell Power Clean + Reverse Lunge @ 14kg per hand
  • 75 x Double Unders
  • 25 x KB Power Clean + Reverse Lunge
  • 75 x Double Unders

For the Power Clean + Reverse Lunge, use two kettlebells, do a power clean, keep kettlebells on your shoulders and perform R + L reverse lunges, that is one rep.

Results: I originally intended to have more structure to the Squat Cleans, but once I started, I noticed my foot work was not right, so worked through some drills I saw on Instagram. Metcon 12:47.

Mayhem Classic Event 5

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AMRAP in 20 minutes (2020 Mayhem Classic Event 5)

  • 100 x Double Unders (should have been 150 but 100 makes more sense)
  • 50 x Weighted Single Dumbbell Step Ups @ 20kg
  • 50 x Toes to Bar
  • 50 x Weighted Single Dumbbell Reverse Lunges @ 20kg

For the step ups and lunges dumbbell should be held on your shoulder.

Results: 1 round plus 171 reps.

Bench Press and Pullups then Lunges, Pushups and Bent Over Rows

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6 rounds, rest 20 seconds between exercises, 90 seconds between rounds

  • 5 x Bench Press @ 65% + 8 x Strict Pullups
  • 3 x Bench Press @ 75% + 7 x Strict Pullups
  • 1 x Bench Press @ 85% + 6 x Strict Pullups
  • 5 x Bench Press @ 75% + 5 x Strict Pullups
  • 3 x Bench Press @ 85% + 5 x Strict Pullups
  • 1 x Bench Press @ 95% + 5 x Strict Pullups

Then taken from a Street Partking instagram WOD.

3 rounds for time

  • 30 x Dumbbell Farmer Reverse Lunge @ 18kg
  • 30 x Pushups
  • 30 x Dumbbell Bent Over Rows @ 18kg

Results: Bench Press 165-175-185-175-185-205lbs. Metcon 15:14.

Power Snatch then TGUs and Farmer Carry then DB Squat Clean, Push Press and OH Lunges

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Every two minutes for 10 minutes (5 rounds)

  • 5 x Hang Power Snatch @ 75lbs

Then 3 sets of

  • 3 x Turkish Getup per Side @ 16kg
  • 100ft/30m Farmer Carry @ 32kg per Hand
  • Rest 1 minute

AMRAP in 12 minutes alternating hands per round (all 18 reps with left hand then all 18 reps with right hand is one round)

  • 6 x Single Arm Squat Clean @ 16kg
  • 6 x Single Arm Push Press
  • 6 x Overhead Reverse Lunge

Results: Snatches were good. Worked on form and full extension. Metcon 5 rounds + 12 reps

Bench Press then DUs, Reverse Lunges and DB Shoulder Press

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6 rounds of

  • 3 x Bench Press

Work up to a heavy triple.

Then 8 rounds for time (Rx version of the Street Parking WOD from March 13), try and get under 15 minutes.

  • 30 x Double Unders
  • 12 x Alternating Reverse Lunges with Dumbbells in Farmer Hold @ 18kg (6 per side)
  • 12 x Alternating Dumbbell Shoulder Press @ 18kg (6 per side)

Results: Bench Press 135-155-170-185-195-200lbs. Metcon 14:54.