Tag Archives: Goblet Squats

Bench Press and Pullups then Dips

By | | , , , ,
Leave a comment

4 rounds

  • 6 x Bench Press increase weight per round
  • 4-6 x Weighted Ring L-Sit Pullups @ 10kg
  • Rest 2 minutes

Then AMRAP in 2 minutes

  • 15 x Kettlebell Bicep Curl plus Goblet Squat @ 24kg (do a bicep curl between each squat)
  • Max Dips

Rest 1 minute and repeat forna total of 3 rounds.

Results: Bench 135-155-170-175lbs/80kg. Pullups 6-6-4-4. Metcon 15-10-8 Dips.

Deadlifts and L-Sit then Bike, Goblet Squats and RDLs

By | | , , , ,
1 Comment

Take 5 rounds and work up to a heavy

  • 6 x Deadlift (try and get heavier than 8RM on 26.5)

Then 3 rounds of

  • 20 second L-Sit Hold (straight legs or bent knees as needed)
  • Rest 2 minutes

Then AMRAP in 5 minutes of

  • Bike 1500m
  • 10 x Goblet Squats @ 24kg
  • Max Romanian Deadlift @ 155lbs/70kg (break as needed)

Rest 2 minutes then AMRAP in 5 minutes of

  • Bike 1500m
  • 10 x Goblet Squats @ 24kg
  • Max Romanian Deadlift @ 165lbs/75kg

Rest 2 minutes then AMRAP in 5 minutes of

  • Bike 1500m
  • 10 x Goblet Squats @ 24kg
  • Max RDLs @ 175lbs/80kg

Results: 8RM was 250lbs/114kg. Today 6RM 195-215-235-255-265lbs/120kg. L-Sit 20 seconds unbroken, with straight legs all 3 rounds. Metcon 20-15-14 RDLs.

Front Squats and Weighted Pullups then Row, Dips, Pullups and Gobet Squats

By | | , , , ,
Comments Off on Front Squats and Weighted Pullups then Row, Dips, Pullups and Gobet Squats

3 rounds of

  • 1 x Pause Front Squat @ 65% of 1RM
  • 6 x Front Squat
  • Rest 30 seconds
  • Max Weighted Pullups @ 10kg
  • Rest 2 minutes

Then 3 rounds for time

  • 18 Calorie Row
  • 15 x Dips
  • 12 x Goblet Squats @ 24kg
  • 9 x Pullups

Results: Used 145lbs/65kg for the Front Squats. Metcon 10:39.