Bedlam Friday – Week 2

Bedlam Friday – Week 2

A) 4×4 Front Squat, Build to a heavy set. @20X1 rest 2:00-3:00 between Sets B) 18min EMOM (6×3) 1. 20 DU + 5-7 C2B/PU 2. 5-7 Squat Clean (95/65) + 5-7 push up 3. :30 hard row C) Accessory/core (optional) 10 KB DL 20 curtsy lunges 200ft Dual KB Front Rack...
Bedlam Thursday – Week 2

Bedlam Thursday – Week 2

A) Open Gym Find a coach, Work on a Skill, Mobilize, Etc. B) Partner Workout 1000m Row – Partition however you want then Complete 1 round 50 KBS **Resting partner holds handstand, switch every time you come off the wall 50 Box jumps **Resting partner holds a...
Bedlam Wednesday – Week 2

Bedlam Wednesday – Week 2

A) MAP Session – Sustained Aerobic Output 1:00 on / 1:00 off, 85-90% effort Block 1 – 4 rds (16:00) 1:00 Row 1:00 rest :30 Alt DB snatch :30 Single Arm Walking Lunges 1:00 rest rest 4:00 Block 2- 4 rds (16:00) 1:00 AD/shuttle run 1:00 rest :30 HPC (75/55)...
Bedlam Tuesday – Week 2

Bedlam Tuesday – Week 2

A) 1-2×18 Back Squats, at tough weight. Use last week’s # as reference. Rest 4-5:00 between sets. B) 8min EMOM 1- 150m run (125m run- Shed and back) 2- 3 PS @ 75% of 1RM PS C) For Time 10-20-30 DL (155/105) WB burpees D) Accessory / Core 12min EMOM 1....
Bedlam Monday – Week 2

Bedlam Monday – Week 2

A) 5-7 Russian push ups, rest :30-1:00 6-8 single arm ring row, pause at top and bottom. Rest 1:00 x 3 B) 2-4 reps 1 MU + 1 Strict dip complex rest 1:00 :30 hollow into :30 arch Rest 1:00 x 3-4 sets C) For Time 20-16-12-8-4 DB HPC + OH (50/35)(40/35) 10-8-6-4-2 HSPU...