Bedlam Wednesday – Week 1

Bedlam Wednesday – Week 1

A. 0-10:00 Instruction and Equipment set up Min 10:00 – 17:00 – Find a tough Strict Press Min – 20:00-26:00 AMRAP 8 PC (135/95)(115/75) 16 WB Min – 30:00-42:00 100ft Farmers Carry 200m run 20 walking lunges 40 DU (100Singles) Min 45:00-60:00...
Bedlam Tuesday – Week 1

Bedlam Tuesday – Week 1

Instruction/Snatch Complex A. Snatch Complex Building Hang Snatch Pulls (2sec pause at knee).Hi-Hang Power Snatch.Hi Hang Snatch 2.1.1, pause at bottom of receiving position for 2 sec. rest 90sec x 5-7 sets B. 4-5 rounds 200m/150m row / 15/10 Cal Bike 15 KBS (53/35) 5...
Bedlam Monday – Week 1

Bedlam Monday – Week 1

A. 3-4 rounds NFT – For Quality 6-8 Bottom Up KB Press @2112, per arm, half kneeling :20-:30 side plank / side :40 Wall Sit rest 1:00 B1. 4 SADB Strict Press + 4 SADB Push Press, tough per arm, pause at top of each rep rest 1:00 x 3 sets B2. 6-8 Dual DB/KB bent...
Bedlam Friday – Week 5

Bedlam Friday – Week 5

A1) 1 BS @32X1, rest :30- tempo dictates load. Mod-tough A2) Max set strict Pull Ups, rest :30 A3) 5-7 push ups + 15ft HSW + 5-7 push ups (5-7 push ups + 2 wall walks + 5-7 push ups) rest 2:00 x 3 sets B) 5min AMRAP 2.2, 4.4, 6.6, 8.8 etc Deadlifts (115/75) burpees...
Bedlam Thursday – Week 5

Bedlam Thursday – Week 5

A) Option for Open Gym B) Oly Technique Goal – Position Refinement For Clean 1. 7x 1 Muscle Snatch rest 1:00 Build to a tough 2. 6 x 3 position snatch *starting from the ground rest 90sec pause for 2 sec at bottom of receiving position C) Partner WOD if Oly is...