Bedlam Friday – Week 4

Bedlam Friday – Week 4

A.3,2,1,3,2,1 Back Squat @21X1, tough for each set. rest 2:00-3:00 between sets *as reps go down weight must increase Not going for a max single just yet. B. Partner Karen + Angie , partition as you like 75 Wall Balls 100 pull ups (ring rows) 100 push ups 100 air...

Bedlam Thursday – Week 4

OPEN GYM A1) 6-8 Landmine Press @31X1 tough per arm rest 1:00 x 3 sets A2) 6-10 Supinated Barbell Inverted row @1111 rest 1:00 x 3 sets B1) 5 Tough Push Press @21X1, rest 45 B2) 100ft Hard Sled Push rest 1:00 x 4 sets C) 3-4 sets 15/12 Cal row 10 Weighted box step...

Bedlam Wednesday – Week 4

*** Open today from 9:30am – 11:00am *** Partner Workout 20min AMRAP Partner 1 – Row / AD / Run Partner 2 Completes – 12 DB/KB Deadlift, 9 KBS, 6 DB/KB HPC+OH, 3 Burpee Box Jump Over Partner 3 – Rest
Bedlam Friday – Week 3

Bedlam Friday – Week 3

A.4,3,2,4,3,2 Back Squat @21X1, tough for each set. rest 2:00-3:00 between sets “B) “”Jackie”” 1000m row 50 Thrusters (45/35) 30 pull ups **If there are more people than rowers you can choose to run 1000m OR option to row 500m then run...

Bedlam Thursday – Week 3

OPEN GYM A1.8-12 Alternating DB Bench Press, @21X1, one arm stays up as you perform rep with the other, rest :45sec A2. 6-10 Foot elevated Parallette Push up, @1111 *scale down to push ups or feet on ground if needed, rest :45 A3. 15-20 DB Upright row @light-moderate...