Bedlam Thursday

A1) (4-6)(6-8) Strict PU rest 1:00 A2) 6-8 single arm KB/DB bent over row, rest :30 between arms A3) 50ft seal walk rest 1:00 X 3-4 sets B) 1:30 on/1:30 off @ 85-90% intensity 3 sets 1:00 AD   :30 AMRAP box jumps Rest 1:30 1:00 row :30 AMRAP KBS Rest 1:30 Rest...

Bedlam Wednesday

A) 7 sets rest 1-2:00 between sets   1 Snatch + 1 Snatch Balance @ 70%-75% of 1RM Snatch B) 20min EMOM 1- 12-15 KBS (53/35)(72/53)    2- (6-8) PS (95/65) (115/75) 3- 12-15 WB (20/14)(25/16) 4- :30 hard row C) Core piece :30 left side plank 1:00 center plank :30 R side...

Bedlam Tuesday

A1) (8-10) (10-12) archer rows total rest 1:00 A2) 3-5 push ups + 2 wall walks + 3-5 push ups Rest 1:00-2:00 x 4 sets B) 6min amrap 150m run 10 PU (c2B) (5 BMU) Rest 3:00 6min amrap 40DU 10 HSPU...

Bedlam Monday

7 sets, rest 1:30-2:00 between  A) 1 Hang Clean Pull + 1 Hang PC + 1 Split Jerk At 65-75%% of 1RM CnJ B) 200m row   15 air squats 6 tng PC @ 55% of 1RM Rest 1:30-2:00 x 5 sets

Bedlam Friday

A1) 5 Deadlift @30X1 @ 65% of 1RM DL or Moderate weight , rest 1:00 A2) 10-12 single leg weighted/unweighted step up, rest :30 between legs Rest 1:00 x 3 sets B) 8 min AMRAP 9-7-5 Toes to bar Burpee box jump over Alternating KB/DB Snatch (53/35) Rest 5:00 FT 9-7-5...