Bedlam Friday

Bedlam Friday

A1) 4-6 kneeling push press per arm, pause at top, rest :30-1:00 A2) 4-6 Weighted Strict PU @1111, rest :30-1:00 A3) 4 Front Squats @41X1 Rest 1:30-2:00 x 3 sets B) Benchmark WOD “Helen” 3 rounds 400m Run 21 KBS 12 Pull ups C) Core 6-8 Barbell Ab Roll Outs...

Kipping/Butterfly Pull Up Drill

Timing and coordination play a big role when learning the more dynamic versions of the standard pull up known as the kipping and butterfly pull ups. Each comes with their own degree of difficulty and understanding the difference of movement between the two is very...
Bedlam Thursday

Bedlam Thursday

A) OPEN GYM** or B) 5 rounds @ conversational pace 2:00 Row/AD/400m run 1:00 bear crawl 2:00 row/AD/400m run 2-3 Turkish Get Ups Per arm or C) Running intervals – aim for consistent times /set 5x400m run rest 1:1 6x200m run rest 1:1 or D) Kipping/Butterfly PU...
Bedlam Wednesday

Bedlam Wednesday

A1) 8-10 single arm bent over row / arm , pause at top, rest :30-1:00 A2) 4-6 CGBP, tough @31X1, rest 1:00 x 3 sets B1) 4-6 Ring archer push up / arm rest 1:00 B2) 8-10 Reverse hollow banded pull backs @30X1 rest 1:00 x 3 C) 11min AMRAP 3.3, 6.6, 9.9, … Hang...
Bedlam Tuesday

Bedlam Tuesday

A1) 4-6 Weighted Single Leg Deadlift @32X1, rest :30 A2) 8-10 weighted Single Leg glute bridges, pause at top rest 1:00 x 3 B1) 100ft Dual KB Front rack carry into 100ft Dual KB OH walk, rest :30 B2) 3 Deadlift @31X1, moderate tough, rest 1:00 x 3 C) Accumulate For...
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