Tag Archives: Goblet Squats

Back Squats, Pullups and Pike Press then Pullups, DB Snatch, Goblet Squats and T2B

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5 rounds of

  • 3 x Back Squats
  • Rest 30 seconds
  • 5 x Strict Pullups
  • 10 x Pike Press
  • Rest 2 minutes

Then 4 rounds for time

  • 8 x Pullups
  • 8 x Dumbbell Snatch @ 21kg

Rest 2 minutes, then 4 rounds for time

  • 8 x Goblet Squats
  • 8 x Toes to Bar

Results: Back Squats 135-165-185-210-220lbs/100kg.  Metcons 3:45 and 3:35.

Back Sqats and Pullups then Squats, DB Cleans, Pullups and Double Unders

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5 rounds

  • 6 x Back Squats
  • Rest 30 Seconds
  • 3 x Ring Pullups (with false grip if possible)
  • Rest 90 seconds

3 rounds for time

  • 21 x Goblet Squats @ 16kg
  • 15 x Dumbbell Ground to Overhead @ 16kg per hand
  • 9 x Pullups
  • 40 x Double Unders

Results. Back Squat 115-135-155-170-195.  Metcon 11:26 (I originally thought 6 rounds would be good, but dropped it to 3 when I felt how hard it was… keep going if you feel it is too easy 🙂 ).

Back Squats then Kettlebell G2OH and Pike Press

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Every 3 minutes for 21 minutes (7 rounds)

First 5 rounds…

  • 3 x Back Squat

Final 2 rounds…

  • Max unbroken reps Goblet Squats @ 24kg

Then AMRAP in 12 minutes

  • 12 x Kettlebell Ground to OH @ 24kg alternating arms
  • 12 x TRX Pike Press

Results: Back Squats 135-165-185-205-215.  Goblet Squats 28 and 22 reps.  For the AMRAP did one arm KB Clean and Press, 4 rounds plus 8 reps.

Bench Press and Ring Rows then a Chipper

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EMOM for 8 minutes (4 rounds of each) do

  • 6-8 x Bench Press
  • 8 x False Grip Ring Rows

For time do

  • 30 x Unbroken Double Unders
  • 30 x Push Press @ 80lbs
  • 30 x Pullups
  • 30 x Power Snatch @ 80 lbs
  • 30 x TRX Pike Press
  • 30 x Goblet Squats

Results: Bench Press – 95-115-140-165.  Metcon 13:19.

Bench Press and V-Ups then Pullups, Russian Twists, Pushups and Goblet Squats

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Every 3 minutes for 5 minutes

  • 5 x Bench Press
  • 10 x V-Ups

Then AMRAP in 12 minutes

  • 5 x Strict Pullups
  • 10 x Russian Twists @ 14kg
  • 15 x Pushups
  • 20 x Goblet Squats @ 24kg

Results: Didn’t write down the weight I used for Bench Presses.  V-Ups went really well.  For the metcon 4 rounds plus 5 reps.