Tag Archives: Reverse Lunges

Strict Press then DUs, OH Reverse Lunges and KBS

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Every 3 minutes for 9 minutes

  • 6 x Strict Press

Then every EMOM for 10 minutes

  • 3 x Strict Press @ 80-90% of above

Then 5 rounds for time

  • 10 x Kettlebell Swings
  • 10 x Alternating Overhead Reverse Lunge with Kettlebell @ 14kg (l+r=2 reps)
  • 30 x Double Unders

Results: Part 1 – 110lbs. Part 2 – 85lbs and 95lbs (increased to 95 after 5 reps). Metcon 9:57.

Ring Rows and V-Ups with some Dumbbell Snatches, Rows, Thrusters and Reverse Lunges

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Taken from Heatherblackfit’s Instagram feed…

AMRAP in 20 minutes using only one Dumbbell for each. I think the spirit of the workout is to use only one weight too, but that would have meant too little or too much weight for certain movements. Therefore, I tailored the weight to the movement.

  • 10 x Ring Rows
  • 15 x Dumbbell Snatch Each Arm @ 16kg
  • 20 x Alternating Weighted Single Leg V-Up (each leg is a rep) @ 5kg
  • 10 x Ring Rows
  • 15 x Plank Rows Each Arm @ 12kg
  • 20 x Alternating Weighted Single Leg V-Up
  • 10 x Ring Rows
  • 15 x Dumbbell Thrusters Each Arm @ 12kg
  • 20 x Alternating Weighted Single Leg V-Up
  • 10 x Ring Rows
  • 15 x Reverse Lunges Each Leg @ 16kg
  • 20 x Alternating Weighted Single Leg V-Up

For each of the rounds with 15 reps, do all reps on one side, then switch to the other for a total of 30 reps. For the lunges stick with one leg for all reps too… dumbbell in left hand, left leg steps back all 15 reps.

Results: 1 round plus 60 reps.

Mountain Climbers and Pike Press, then Presses with KB Cleans, Lunges and Box Jumps

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4 rounds

  • 10 x TRX Mountain Climbers (R+L=1 rep)
  • 3 x TRX Pike Press
  • Repeat for 3 total sets

Then every 2 minutes for 10 minutes

  • 1 x Strict Press
  • 3 x Push Press/Jerk

Then 3 rounds for time

  • 6 x Single Kettlebell Clean Left Hand plus Reverse Lunge (L+R) @ 24kb
  • 6 x Single Kettlebell Clean Right Hand plus Reverse Lunge (L+R) @ 24kb
  • 12 x Box Jumps

For the KB Clean and Lunge, first do the KB clean, then left plus right lunge with KB in front rack postion, then another KB clean, then another left plus right lunge, etc. Do all 6 reps with KB in one hand then switch and do 6 with KB in the other hand.

Results: Presses 95-110-125-130-135lbs. Metcon 8:15.

Weighted Pullups then Row, Lunges and Toes to Bar

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Every 2 minutes for 12 minutes work up to a heavy single – Weighted Pullup

  • Set 1 – 3 reps
  • Set 2 – 2 reps
  • Set 3 – 2 reps
  • Set 4 – 1 rep
  • Set 5 – 1 rep
  • Set 6 – 1 rep

Then inspired by the CF Invictus WOD from July 24.

  • Row 1000m
  • 30 x Kettlebell Overhead Reverse Lunge @ 14kg per Hand (L+R=2 reps)
  • 20 x Toes to Bar
  • 30 x Kettlebell Overhead Reverse Lunge @ 14kg per Hand
  • Row 1000m

For the reverse lunges, use two Kettlebells.

Results: Since I didn’t know my 1 RM for a weighted Pullup so played it by ear. 30-35-40-42.5-45-47.5lbs/21kg. Probably could have gone heavier. Metcon 15:04.

Strict Presses then C&J and Reverse Lunges

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Every 2 minutes for 12 minutes

  • 5 x Strict Press @ 65%
  • 3 x Strict Press @ 75%
  • 1 x Strict Press @ 85%
  • 5 x Strict Press @ 75%
  • 3 x Strict Press @ 85%
  • 1 x Strict Press @ 95%

Then a Street Parking WOD from last week. For time

  • 10 x Clean and Jerk @ 95lbs
  • 8 x Front Rack Reverse Lunge (R+L=2 reps)
  • 9 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge
  • 8 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge
  • 7 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge
  • 6 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge
  • 5 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge
  • 4 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge
  • 3 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge
  • 2 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge
  • 1 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge

Results: Strict Press 95-110-120-110-120-130-135lbs. Metcon 18:22. Nice WOD.