Tag Archives: Reverse Lunges

Back Squats then a KB Complex

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7 rounds to work up to a heavy 1RM

  • 5-5-3-3-2-1-1 x Back Squat

Then every 90 seconds for 15 minutes, using a single Kettlebell, do all movements with one arm then switch to the other arm

  • 6 x Single Kettlebell Swing @ 20kg
  • 3 x Single KB Snatch
  • 2 x Single KB Overhead Reverse Lunge (R+L=1rep)

Results: Back Squats 135-165-185-205-225-235-245lbs/110kg (old 1 RM wass 118kg but this is good enough for now). Metcon took about 1 minute per round so have 30 seconds rest.

Power Snatches then KBS, HSPU and Goblet Rev Lunges

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3 rounds, increase weight per round

  • 3 x Three Position Power Snatch

Then 3 rounds

  • 3 x Power Snatch (from floor) @ last weight from above

5 rounds for time

  • 12 x Kettlebell Swings @ 24kg
  • 8 x Alternating Goblet Reverse Lunges (total, 4 per leg) @ 24kg
  • 4 x Handstand Pushups

Results: Snatch 65-80-95-95-95-95lbs. Metcon 10:21.

Deadlifts and Dips then a Kettlebell EMOM

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Take 7 rounds, working up to a heavy deadlift…

  • 3 x Deadlift (try and get heavier than 4RM from last time)
  • Max unbroken Weighted Dips @ 13-15kg

Then using a single kettlebell, every 2 minutes for 12 minutes, perform all exercises on one side in one 2 minute round, then switch to the other for the next round (3 rounds per side)

  • 6 x Kettlebell Swings @ 20kg
  • 6 x Kettlebell Clusters @ 20kg
  • 12 x Kettlebell Front Rack Reverse Lunge @ 20kg
  • 6 x Kettlebell Twist @ 20kg

Results: Deadlifts 135-185-225-255-275-285-295lbs/135kg. Metcon was good and hard.

Back Squats then Reverse Lunges and Pullups

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3 rounds of

  • 15 x Back Squat @ Body Weight plus 10lbs

Then, based on the Crossfit WOD from 24 June, for time, every 10 minutes for 2 rounds

Round 1 – 00:00 -10:00

  • 12 x Alternating Goblet Reverse Lunge @ 24kg (R+L=1 Rep)
  • 24 x Strict Pullups
  • 12 x Alternating Goblet Reverse Lung @ 24kg

Round 2 – 10:00 – 20:00

  • 6 x Alternating Goblet Reverse Lunge @ 32kg
  • 12 x L-Sit Pullups
  • 6 x Alternating Goblet Reverse Lung @ 32kg

Results: Used 165lbs/75kg for the Back Squat. Metcon first round in approx. 4:30, second round in approx. 3:15.

Hip Thrusts and Reverse Lunges then Bike

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5 rounds work up to a heavyer than last time

  • 12 x Hip Thrusts (add 2-5kg per round over last time)

Then 3 rounds

  • 8 x Front Rack Reverse Lunge per leg @ 95lbs/43kg (complete all reps on one leg then switch to the other)

Then for total distance on indoor Bike, 10 rounds of

  • 2 minutes Bike seated @ resistance A
  • 1 minute Bike standing @ resistance B

Results: 145-155-165-175-185lbs/85kg. Bike 12.95km. Resistance – seated 16/24, standing 20/24.