Tag Archives: Reverse Lunges

Presses and Font Squats then Cleans, Pullups and OH Reverse Lunges

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4 rounds, rest as needed between rounds

  • 10 x Strict Press @ 60%
  • 8 x Strict Press @ 65%
  • 8 x Strict Press @ 70%
  • 8 x Strict Press @ 75%

Then 4 rounds of Front Squat, rest as needed between rounds

  • 10 x Front Squat @ 60%
  • 8 x Front Squat @ 65%
  • 8 x Front Squat @ 70%
  • 8 x Front Squat @ 75%

Then AMRAP in 12 minutes of

  • 6 x Hang Power Clean @ 65lbs
  • 6 x Overhead Reverse Lungs @ 65lbs (r+l=1 rep)
  • 6 x Pullups

Results: Strict Press 85-95-105-115lbs (push pressed the last two reps). Front Squat 130-140-150-160lbs. Metcon 5 rounds plus 12 reps.

Presses then Pullups, DB Snatch and OH Reverse Lunge

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EMOM for 6 minutes

  • 3 x Strict Press @ 80% of 1RM

Rest 1 minute, then EMOM for 6 minutes

  • 3 x Push Press @ 80% of 1RM

Then 5 rounds for time

  • 8 x Pullups
  • 8 x Dumbbell Hang Snatch Left @ 18kg
  • 8 x Alt. DB Overhead Reverse Lunge Left Hand (4 reps per leg) @ 18kg
  • 8 x Dumbbell Hang Snatch Right @ 18kg
  • 8 x Alt. DB Overhead Reverse Lunge Right Hand @ 18kg

Results: 1RM Strict Press is 150lbs. 80% is 120lbs/55kg. Turned out to be a good model, since I was at my limit after both EMOMs. Metcon 12:08.

Strict Press then HSPU, DU and Dumbbell Power Cleans

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5 rounds, work up to a heavy

  • 1 x Strict Press

Then AMRAP in 15 minutes

  • 5 x Handstand Pushups
  • 50 x Double Unders
  • 10 x Dumbbell Hang Power Cleans @ 16kg per hand
  • 50 x Double Unders
  • 10 x Reverse Lunge @ 16kg per hand ( 5 reps per leg)
  • 50 x Double Unders

Results: Strict Press 135-140-145-150-155lbs(failed). Warmed up with a 5-3-3-2 rep scheme before starting the singles. Metcon 2 rounds plus 160 reps (15 reps short of 3 rounds). Double Unders were weak, probably because I don’t program them enough.

Overhead Presses and Lunges

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1 round of

  • Max Reps Strict Press @ 80% of 1RM

Rest 2 minutes then 4 rounds of

  • 10 x Strict Press @ 50% of 1RM
  • Rest 2 minutes

Then EMOM for 10 minutes

  • 10 x Overhead Reverse Lunge with Empty Bar/20kg (5 per leg)

Finisher – For time 2 rounds of the following, rest as needed between rounds.

  • Row 500m

Results: Assuming a 145lbs/66kg 1RM Strict Press, used 115lbs/52kg for part 1 – 7 reps. Used 70lbs/32kg for part 2. Finisher 1:45 / 1:52.

Bench Press then Sandbag G2OH, Pull Throughs and Lunges

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Every 2 minutes for 10 minutes, work up to a heavy

  • 5 x Bench Press

Immediately after the final 2 minutes ends, EMOM for 10 minutes

  • 1 x Bench Press @ Max from above

Then 4 rounds of

  • 10 x Sandbag Pull Through (through and back is 1 rep) @ 20kg Sandbag
  • 10 x Sandbag Ground to Overhead
  • 10 x Sandbag Reverse Lunges, alternate legs and shoulder where the Sandbag each rep (l+r=1 rep)

Results: Got to 175lbs/80kg on the Bench. Metcon 12:06.