Bedlam Friday

A) 4x 5 snatch grip PP , mod-tough Rest 1:00 B) 3X5 FRont Squat @ 70% of 1RM Rest 2:00 between sets C) 15 minute AMRAP – Score is total # of CalĀ  Partner 1: Row for Calories Partner 2: 100m run 7 DB PC 7 DB thrusters 7...

Bedlam Thursday

A) OPEN GYM – recovery and mobility -or- B) 30min AMRAP @ 75% 800m run / row 1:00 FLR on rings or floor 1:00 Russian KBS :30 handstand hold -or- C) 10×2 Hang Clean @ 60% of 1RM Rest 1:00 between...

Bedlam Tuesday

A) 3×6-8 Filly get ups, tough rest :30 between arms   B1) 6-8 Single arm bridge DB Bench Press @22X2 tempo, rest 30 between arms B2) 6-8 DB Bent Over Row @30X1 Rest 1:00 x 3sets   C) 200m Run 5-7 S2OH 115/75 8-10 Pull Ups Rest 1-2min x 5 sets  ...

Bedlam Monday

A) Skill: OHS Tempo @22X1 5X5 Building weight. *Tempo will dictate your load. Start light/moderate and build from there. Rest 1:30-2:00 between sets B) Strength: BS 3X5 Back Squats @ 70% of 1RM Rest 2:00 between C) METCON 21-15-9 PC @ 135/96 Burpees 100ft plate push...