Tag Archives: Goblet Squats

Bench Press then Row, Goblet Squats and Dips

By | | , , ,
Comments Off on Bench Press then Row, Goblet Squats and Dips

Every 3 minutes for 9 minutes

  • 5 x Bench Press

Then EMOM for 10 minutes

  • 3 x Bench Press @ Max Weight from above

Then 3 sets of AMRAP in 4 minutes of

  • Row 500m
  • 8 x Goblet Squats @ 24kg
  • Max Reps Bar Dips, break as needed

Rest 2 minutes between sets.

Results: Part 1 – 175lbs (same as last time). Part 2 – 175lbs was good. Metcon 21-20-17 Dips.

Bent Rows then Goblet Squats, Russian Twists, Pullups and Pull Throughs

By | | , , ,
2 Comments

3 rounds of

  • 8 x Bent Rows @ 24kg Left
  • 8 x Bent Rows @ 24kg Right
  • Rest 2 minutes

Metcon from CF Invictus Boston…

AMRAP in 20 minutes of

  • 10 x Goblet Squats @ 24kg
  • 20 x Russian Twist @ 14kg (10 per side)
  • 10 x Strict Pullups
  • 20 x Sandbag Pull Throughs (10 per side)

Results: Metcon 5 rounds plus 33 reps.

Run, Goblet Squats, Pushups and Sandbag Pull Through

By | | , , , ,
Comments Off on Run, Goblet Squats, Pushups and Sandbag Pull Through

For time perform the following, every 2 minutes, stop and run 200m (Based on this Street Parking Instagram WOD)

  • 50 x Goblet Squats @ 24kg
  • 50 x Pushup + Sandbag Pull Through @ 30lbs
  • 50 x Goblet Squats @ 24kg

Results: 22:14. Started with the Goblet Squats so finished 49 of those reps in the first 2 minutes. To make it last longer, start with the 200m run. Seems like I ended up with around 40 seconds per round to work down the reps.

Bench Press then Row, Squats and Pushups

By | | , , , ,
1 Comment

Every 2 minutes for 10 minutes

  • Set 1 – 5 x Bench Press @ 60%
  • Set 2 – 3 x Bench Press @ 70%
  • Set 3 – 3 x Bench Press @ 80%
  • Set 4 – 2 x Bench Press @ 90%
  • Set 5 – 1 x Bench Press @ 95%

Then AMRAP in 20 minutes

  • Row 10 Cal (15 Cal on Concept II)
  • 15 x Goblet Squats @ 24kg
  • 20 x Dynamic Plate Pushups

Finisher taken from The Box Programing on Instagram.

  • Max effort Ring/TRX Rows
  • 30 x Unbroken Bicep Curls

Results: Bench Press 135-165-185-195-205lbs. Metcon 6 rounds plus 3 reps. Had to use 3kg dumbbells for the Curls to make sure I could get all 30 in :-).