Bedlam Friday – Week 5

Warm Up: 3 rounds Not for Time 150m row 8 Lateral Lunges (total) 8 ring row with a pause at the top 30sec plank hold A) 5×1 Front Squat. Build to a heavy single. rest 2:00-3:00 in between B) 5×1 Strict Weighted Pull Up Find a single heavy. rest 90sec between...

Bedlam Thursday – Week 5

Open Gym Bro Sesh A1) 5 CGBP @21X1 x 3 sets A2) 10 Ring Row @2020 x 3 sets B) 16min EMOM min 1: 30sec Hard row min 2: 8-12 DB OH Tricep Extension min 3: 8-12 DB Hammer Curl min 4: 40sec amrap Ball Slams C) Low and Slow 2,500m row Every 500m get off and perform: 15...

Bedlam Wednesday – Week 5

A) 8 x 1.1 Snatch Hi-Pull. Power Snatch Pause in receiving position for 2 sec rest 90sec , building to a heavy or work technique B) 4-5 Rounds 200m row 10 DL (185/125) (155/105) 5 DB HPC+OH per arm 10 No push up Burpee C) Core 4 sets 10 R side plank Hug and reach 10...

Bedlam Tuesday – Week 5

A) Post Murph Mover – 22minutes at EZ Pace 75% pace 400m Row 400m Run / 15/12 cal AD 20 alt prisoner step ups 100m farmers carry B1) 12-16 total alternating Arnold press, pause at the top, B2) 6-8 Single Arm DB /KB row , per arm B3) 5 Single Arm half get ups /...

Bedlam Friday – Week 4

A1) 3 Pause Push Jerk, 2sec pause in dip and receiving position rest 30sec A2) 15 WB Push Press, rest 30 A3) 10-12 SeeSaw DB/KB Row rest 90sec x 4-5 sets B) 17minute Cap 3 rounds 15 OHS (105/75) (95/65) (75/55) 200m run rest 2:00 3 rounds 20 Box Jumps 20 KBS (53/35)...