(603) 782-8230 | [email protected]

Friday 01.11.2019

Posted in

“The greatest gap in most people’s training isn’t lack of novelty, but rather lack of mastery.”–Brian Timmons

Warm-up Drills
I. Coach’s Choice
II. 3 rounds of
3 x Pull-ups
5 x Push-ups
7 x Overhead Squat (45/35lbs)
III. Mobility

Impact/Focus: Bar Muscle-ups
Select from the following for Muscle-up training options based on current skill level and execute the sets/reps every 2:00 for 5 Rounds total:

I. Bar Muscle-ups 4-4-4-4-4
II. Jumping/Assisted BMU 5-5-5-5-5
III. Pull-ups 8-8-8-8-8

Post scores to comments.

“Vitriol”
4 Rounds for max reps possible vs 3:00 of the following. Rest 1:00 between rounds.

3 x Overhead Squats
6 x Push-ups
9 x Slamball (40/20lbs)

Notes: Cumulative score of total rounds reps across all amraps.

Samy Daghir

3 thoughts on “Friday 01.11.2019

  1. Muscle-Ups: 1 × kipping BMU + 3 strict chest-to-bar pull-ups per round.

    Vitriol: 181 scaled and modified (155# FS and 30# slamball).

  2. Modified Impact Focus: 90# sandbag drags – 4(?) figure 8’s around orange cones (2 frontwards & 2 backwards)

    Modified Vitriol – 108 reps (3 sets of two competed rounds):

    3 tall ring rows
    6 abmat sit-ups
    9 calories on the bike (armless)

    And 9 50ft runs to and from the bike 🙈

  3. “Bar MUs- Variant III: 8 x 5 Pull Ups strict
    “Vitriol” : 10 Rounds (180 Reps)
    Modified : 95# Front Squat/Push-Ups/30# SB

Leave a Comment

Archive