Bedlam Thursday – Week 2

Bedlam Thursday – Week 2

A) 3-4 sets @ (75%) conversational pace 800m row 10 push ups 15 ring row 20 air squats 25 sit-ups B1) 6-8 dual KB bent over row @2112, rest 1:00 x 3-4sets B2) 10 GHD hip extension with a pause at top + 10-20sec Sorensen hold, dear 1:00 x 3-4sets C) 3 – 4 sets 10...
Bedlam Wednesday – Week 2

Bedlam Wednesday – Week 2

Min 0:00 – 7:00 Instruction and Warm Up Min 10:00 – 20:00 – 10 Min AMRAP 300m/250m row , 15/10 Cal AD 10 SA DB Lunges 10 burpees Min 23:00 – 33:00 – 10 min AMRAP 200m run 10 DB Weighted Box Step Overs Min 36:00-46:00 10min AMRAP 300m/250m...
Bedlam Tuesday – Week 2

Bedlam Tuesday – Week 2

Inversion Shoulder Taps + Toes to Ring + Arch Hold A1) 4 sets of: rest :30-1:00 Level 1: Max Reps Piked Box Shoulder taps Level 2: Max Reps Chest Facing Shoulder Taps Level 3: 30sec or Max Effort Free standing Shoulder taps A2) 10-15 Toes to Ring, rest :30 -1:00 A3)...
Bedlam Monday – Week 2

Bedlam Monday – Week 2

***Open 19.1 Scores are due this evening by 7pm. If you are doing the workout for the first time or redoing please make sure you work around class. *** A) 5,4,3,5,4,3 FS @21X1, rest 2:00-3:00 between sets building as reps go down 2nd wave must be heavier than the...
Bedlam Friday – Week 1

Bedlam Friday – Week 1

Mobility focus: hips, upper back, glutes * 3 rounds 8 single leg glute bridge with 2 sec pause at top/ leg 10 banded good mornings 8 lite Goblet squats 10 ring row * 3 RDS 8 cal row 5 WB Practice pace you will be using during workout OPEN 19.1 15min AMRAP 19 WB...