Tag Archives: Reverse Lunges

Front Squats, Handstand Hold, L-Sits then Push Presses, Lunges and Burpees

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Every 2 minutes for 18 minutes do

  • 6 – 8 x Front Squat @ 75% of max
  • 30 Second Handstand Hold
  • 15 Second L-Sit (accumulated)

Then do AMRAP in 10 minutes of

  • 10 x Push Presses (65lbs)
  • 10 x Alternating Overhead Reverse Lunges (65lbs)
  • 10 x Burpees Over the Barbell

Results:  I was only able to do the first part because I was interrupted. For the front squats, my max was 200lbs so used 150lbst.

Lunges, then Wall Walks, Deadlifts, Kettlebell Swings and GHD Situps

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Spend 15-20 minutes working Handstands.

Not for time, do 5 rounds of:

  • 6 x Overhead Reverse Lunges total @ 38kg/85lbs

For time do 3 rounds of:

  • 3 x Wall Walks
  • 9 x Deadlifts @ 75kg
  • 18 x Kettlebell Swings @ 32kg

For time do 3 rounds of:

  • 3 x Wall Walks
  • 9 x Deadlifts @ 75kg
  • 18 x GHD Situps

Results:  First round of the Metcon in 7:32.  Second in 10:43.

Turkish Getups and Farmer Carry, then OHS and an AMRAP of OH Reverse Lunges, Toes to Bar, Pullups and Box Jumps

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Part A: Not for time do:

  • 3 x Turkish Getups with Waiter Walk per side (so 6 TGUs and walks total)
  • 3 x Turkish Getups per side
  • 2 x Farmer Carry about 50m each

Part B: Then do 5 sets of:

  • 3 x Overhead Squats increasing weight each set to a heavy max

Part C: Then do AMRAP in 15 minutes of:

  • 15 x Overhead Reverse Lunges @ 75lbs/34kg
  • 15 x Toes to Bar
  • 15 x Box Jumps
  • 15 x Pullups

Results:  Part A – Warmed up with the TGU/waiter walks doing 12kg/16kg/20kg.  Then did the 3 x TGU with 20kg.   Farmer carry round 1, 24kg / round 2, 32kg.  Part B – Got up to 3 x 85lbs/38kg.  Part C – 2 rounds plus 15 x OHL, 15 x T2B, 15 x BJ, 14 x PU.

Reverse Lunges and Toes to Bar then 50 Burpees :-)

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Spend 15 minutes working on overhead squats.

Every 2 minutes for 24 minutes (12 sets):

  • 3 x Overhead Reverse Lunges per leg @ 43kg
  • 5 x Toes to Bar

Cash out: 50 x Burpees for time.

Results:  Working on the overhead squats, I got up to two rounds of 5 @ 30kg.  For the burpees did all 50 unbroken in 2:45.