Growing the Glutes

8
Nov

Growing the Glutes

Front Rack Reverse Lunge x8 steps
15 min to build

15-10-5 reps
Front Squat (165/115#)
2x Pushups

Cashout
5 min to accumulate:
L-sit

Getting comfortable with inversions

20 Responses

  1. Amanda Hunt

    Mobility and Warm up

    Strength
    Front Rack Reverse Lunge
    ×8 steps
    15 min to build

    35# – 55# – 75# – 85# – 95#

    WOD
    15-10-5 reps
    Front Squat (80#/95#)
    2x Pushups

    Completed in 11:22 mins

    Cash out
    5 mins to accumulate:
    Tuck-sit
    Accumulated 1:30 mins. (Started late).

    Thanks Ingrid!!

  2. Jordan Sanipass

    Front Rack Reverse Lunge x8 steps
    15 min to build
    65#,75#,95#,115#,135#

    15-10-5 reps
    Front Squat (135#)
    2x Pushups
    Time: 5:43

    Cashout
    5 min to accumulate:
    L-tuck- 1:30 mins

  3. Amy Hogan

    Mobility and Warm up

    Strength
    Front Rack Reverse Lunge
    ×8 steps
    35-45-55-65-75

    WOD
    15-10-5 reps
    Front Squat (80#)
    2x Pushups

    Time: 8:28

  4. Kelly B

    Front Rack Reverse Lunge x 8 steps
    35-55-55-65-75#

    15-10-5 reps (Purple)
    Front Squat (@95#)
    2x Pushups
    Time: 6:17

    Cashout
    5 min to accumulate:
    L-sit
    40sec, 20sec, 20sec, 20sec, 17sec

  5. Catherine Wilson

    Mobility and Warm up

    Strength
    DB Front Rack Reverse Lunge
    ×6 steps 4 – 5 Sets
    15 min to build

    10, 10, 15, 15
    Still wobbly, but better!

    WOD
    15-10-5 reps
    Front Squat (35)
    2x Pushups
    5 from the floor, then the rest from 24′ box.

    Great way to get 60 Pushups in the workout.

    Thanks Ingrid!

  6. Karen cormier

    Front Squat Reverse Lunge
    Built up to 75 lbs

    15-10-5
    Front Squat @80
    2×Push-ups

    TIME 5:50

    L-Sit accumulated 2:55

    1900th WOD
    Thank you for sharing this special day with me!

  7. Ang

    Front rack reverse lunge x8 steps building
    35-45-55-65-(75×3)

    15-10-5
    Front Squats (55#)
    2x box push-ups (20”)

    7:07

    Thanks Carrie

  8. Fred

    Front Rack Reverse Lunge x8 steps
    15 min to build
    bar-95-115-125-135-145#
    Started get squirly on the weak side

    15-10-5 reps
    Front Squat (165/115#) – Scaled to 135#
    2x Pushups
    Time – 5:42
    Shoulders were getting jacked on this one… push-ups were though after the front rack

    Cashout
    5 min to accumulate:
    L-sit – Scaled to Tuck Sit
    2:45 accumulated

  9. Laura

    Front Rack Reverse Lunge x 8 steps
    55-65-75-85-95-105#

    15-10-5 reps (Purple)
    Front Squat (@85#)
    2x Pushups
    Time: 8:37
    Shoulders were dead, did pushups yesterday too

    5 min to accumulate:
    L-sit
    2:00 total, in tiny chunks
    20-15-15-15-15-10-10-10-10

  10. John Hunt

    Front Rack Reverse Lunge x8 steps
    45-65-95-115-135-145

    15-10-5 reps
    Front Squat 165#
    2x Pushups
    8:34

    Hamstrings felt tight after the workout, stretch them out instead of The L sit

    Thanks Carrie!

  11. Stacey Simpson

    Front Rack Reverse Lunge x8 steps
    35# – 45# – 55# – 65# – 75#

    15-10-5 reps
    Front Squat (75#)
    2x Pushups

    Time: 9:57 – my front squat is blue, but 80# scared me. Used 75# and realized that the squats weren’t the hard part 😆

    Cashout
    5 min to accumulate:
    Tuck hold.
    Did 2 30 second stretches and then lost track after that.

  12. Stephdh120

    Front Rack Reverse Lunges x8
    35/55/55/60/60#
    (left leg struggles)

    15-10-5
    Front Sq (70#)
    2x Box Pushups
    Time- 6.49

    Cashout
    Accum. 5min
    Bent Hollow Hold

  13. Joe

    Front Rack Reverse Lunge x8 steps
    15 min to build
    bar/95/135/155/185
    Felt really solid throughout.

    15-10-5 reps
    Front Squat (165/115#) unbroken
    2x Pushups
    7:46

  14. Kevin

    Front Rack Reverse Lunge x8 steps
    95-115-135-155-175
    (bum is sore already)

    15-10-5 reps
    Front Squat (165#) – UB
    2x Pushups (very broken)
    5:03

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