Tag Archives: Reverse Lunges

Back Squats, Reverse Lunges and Pullups then KBS and Goblet Squats

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5 rounds of

  • 3 x Back Squats @ 95% of 3RM

Then 3 rounds of

  • 12 x Front Foot Elevated Reverse Lunge @ 95lbs/43kg
  • 8 x Strict Pullups

Then 6 rounds of

  • 3 x Kettlebell Swings @ 24kg
  • 3 x Goblet Squats
  • 2 x Kettlebell Swings
  • 2 x Goblet Squats
  • 1 x Kettlebell Swings
  • 1 x Goblet Squats
  • Rest 30 seconds

Results: Used 220lbs/100kg for the Back Squat and held the bar in Front Rack and stepping from a 10cm step for the reverse lunges. Metcon 5:31 (could also do it as an EMOM since the work part took about 30 seconds).

Tried the new Whoop Strength app for the first time, worked pretty good…

Bench Press then KB Swings, Cleans and Lunges

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4 rounds

  • 8 x Bench Press @ Body Weight
  • 5 x Bench Press @ 110% x BW
  • 3 x Bench Press @ 120% x BW
  • max x Bench Press @ Body Weight

Then accumulate as fast as possible

  • 30 x Hand Release Pushups

Then 5 rounds for time, start with single KB on one side then switch to the other, right + left = 1 round…

  • 12 x Single Kettlebell Swings @ 20kg
  • 6 x Kettlebell Cleans
  • 6 x Alternating Reverse Lungs with a Twist* with KB in Front Rack Hold (total, 3 per leg)
  • Repeat with KB in other hand
  • Rest 1 minute

* Between each lunge rotate left, back to middle, rotate right.

Results: Bench Press 155-170-185-155lbs. 10 reps in last set. Metcon 15:02.

Strict Press then Devil Presses and Step Ups

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4 rounds of

  • 6 x Strict Press @ 80% of 3RM

Then AMRAP in 12 minutes

  • 3 x Devil Press @ 18kg per Hand
  • 20 x Alternating Reverse Lunge to Step Ups (10 per leg) @ Bodyweight

Results: Used 115lbs for the Strict Press. Went much better this time… got all 4 rounds in. Heavy Devil Presses since it is only 3 reps 😀. Metcon 6 rounds exactly. Not as challenging as I thought it would be, next time add weight to the step up or go lighter on the Devil Press and increase to 6 reps.

Ring Muscle Ups, Pushups, Rows and a KB Finisher

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3 rounds of

  • 10 x Pike Lift Over Kettlebell (over and back = 1 rep)
  • 15-20 Second L-Sit Hold

Then accumulate

  • 20 x Ring Muscle Ups from L-Sit on Floor

Then EMOM for 10 minutes alternate

  • Even Minute – 8 x TRX Atomic Russian Pushups
  • Odd Minute – 8 x TRX Reverse Rows

Finisher from Joeller Blades on Instagram. EMOM for 8 minutes with a single Kettlebell

  • 3 x Kettlebell Swings Left Hand
  • 1 x Kettlebell Clean and Press Left Hand
  • 1 x Kettlebell Reverse Lunge (R+L = 1 rep) Left Hand
  • 3 x Kettlebell Swings Right Hand
  • 1 x Kettlebell Clean and Press Right Hand
  • 1 x Kettlebell Reverse Lunge (R+L = 1 rep) Right Hand

Results: Happy with the Muscle Ups… Did an EMOM for 12 minutes and was able to get in two reps in most rounds with a controlled descent. Used my new 20kg Kettlebell for the Finisher.

Back Squats and a Kettlebell Finisher

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Accumulate

  • 60 second L-Sit from Low Parallettes

Then 4 sets of

  • 6 x Pause Back Squats @ 60% of 3RM

Then a Kettlbell finisher based on this Instagram post from Joeller Blades. 4 rounds for time with a single Kettlebell…

  • 12 x Kettlebell Swings @ 24kg
  • 12 x Alternating Reverse Lunge, switch KB on each rep to step-back side (total, 6 per side)
  • 12 x Kettlebell Goblet Squat Cleans
  • 12 x Alternating Lateral Lunges (total, 6 per side)
  • Rest 90 seconds between rounds

Results: L-sits 10-10-10-15-15 sec per round. Used 135lbs for the Back Squats. Metcon total 14:29.