Bedlam Friday – Week 1

A1) 10-20sec Hold at top of pull up bar, rest 30sec x 3-4 sets A2) 6-8 Dual DB/KB Bench Press @41X1, rest 1:00 x 3 sets 3-4 sets B1) 6-8 Half Kneeling Arnold Press @21X2, rest :30 between arms x 3 sets B1) 6-8 Single arm Gorilla Row @21X2, rest :30 between arms x 3...

Bedlam Thursday – Week 1

A) OPEN GYM B) Min 0-5:00- Equipment setup Min 5:00 – 17:00 12min AMRAP at 75% effort 250m Row 10 DB Floor Chest Press 100ft Sled/Plate Push Min 21:00 – 31:00 – 10min AMRAP at 75% effort 12/8 Cal AD 5 DB Snatch + 50ft DB OH walk / arm 30sec wall sit...

Bedlam Wednesday – Week 1

A1) 5,5,5 Double Overhand Deadlift @3130 Tempo, rest 1:00, lose tension at the bottom, tempo dictates load A2) 6-8 KB weighted FFE Split Squat @31X1, back knee touches ground, lose tension at bottom rest :30 between legs A3) 20 Weighted glute bridge on ground with...

Bedlam Tuesday – Week 1

A) 4×5 Behind the Neck Snatch Strict Press @3111 @ light-moderate, rest 1:00 B) 4×3 OHS @3221 @ moderate building rest 1:00 C) For Time 15min CAP 400m run 9 PC (115/75)(95/65) 9 Box Jump 400m run 12 PC 12 Box Jump 400m run 15 PC 15 Box Jump D) Core 20 Sec R...

Bedlam Monday – Week

A1) 4-5 sets Level 1: :30 Tuck Hold Level 2: :30sec Headstand Hold Level 3: 30sec-1:00 Headstand Hold A2) (6-8)(8-10)(10-12) Tempo Push Ups @51X1, x 4-5 sets A3) 10-15 Kneeling Banded Lat Pull Down @2020 rest :30 between Movements 1:00 between sets x 4-5 sets B) 4-5...