Tag Archives: Reverse Lunges

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.

Squat Cleans then Double Unders, DB Power Cleans and Lunges

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Take 20 minutes and work on Squat Clean technique.

Then for time (CF Invictus Metcon from today)

  • 75 x Double Unders
  • 25 x Kettlebell Power Clean + Reverse Lunge @ 14kg per hand
  • 75 x Double Unders
  • 25 x KB Power Clean + Reverse Lunge
  • 75 x Double Unders

For the Power Clean + Reverse Lunge, use two kettlebells, do a power clean, keep kettlebells on your shoulders and perform R + L reverse lunges, that is one rep.

Results: I originally intended to have more structure to the Squat Cleans, but once I started, I noticed my foot work was not right, so worked through some drills I saw on Instagram. Metcon 12:47.

Mayhem Classic Event 5

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AMRAP in 20 minutes (2020 Mayhem Classic Event 5)

  • 100 x Double Unders (should have been 150 but 100 makes more sense)
  • 50 x Weighted Single Dumbbell Step Ups @ 20kg
  • 50 x Toes to Bar
  • 50 x Weighted Single Dumbbell Reverse Lunges @ 20kg

For the step ups and lunges dumbbell should be held on your shoulder.

Results: 1 round plus 171 reps.