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Daily WOD
New WOD released 5 days a week. We offer Individual Program Design for those seeking a competitive edge.
Bedlam Athlete #85 – Cycle #4
Saturday
A1) Weighted Single Leg DL X 6/ Leg @21X1- rest 1 Min
A2) 6-8 Kipping HSPU to Deficit – rest 1 min
A3) 12-15 Banded Russian KBS
Rest 2 mins X 3 Sets
B) Every 75 Sec X 6 Sets
3 Burpee BJ Overs (30/24)
3-4 Unbroken PC+OH @60% of C&J RM
Rest 2 mins
C) 3 Min AMRAP
24 BJ Overs (24/20)
18 Burpees
AMRAP PC (135/95)
Rest 3 mins
3 Min AMRAP
21 BJ Overs
15 Burpees
AMRAP PC (185/115)
Rest 3 mins
3 Min AMRAP
18 BJ Overs
12 Burpees
AMRAP PC (205/135)
Rest 3 mins
3 Min AMRAP
15 BJ Overs (24/20)
9 Burpees
AMRAP PC (225/155)
Bedlam Athlete #84 – Cycle #4
Friday AM Session
A) 3 Sets:
1000m Row
50 DU
25 Step Down BJ (24/20)
Rest 1:1 Work/Rest Ration
Friday PM Session
A) 10 Min EMOM
Min 1 – 4 FS @55% of FS RM
Min 2 – 5 BS @55% of FS RM
B) 6 Sets: @60% of Snatch RM
3 Posiiton Snatch
*1 Hi-Hang, Above Knee, Full
C) 11 Min AMRAP
45/35 Cal Row
60 WB (20/14)
75 PS (75/55)
D) 3X15 Hip Extensions – 2 Sec Pause @top of each p
Bedlam Athlete #82 – De-Load
A) Build to a heavy Weighted Strict Pull-Ups
B) 1-12 Unbroken C2B
^You must come down after every unbroken set
*Scale to Pull-Ups if not super efficient with C2B
C) For Time:
50/35 Cal AD
1200m Run
2K Row
Bedlam Athlete – #81 – De-Load
| Tuesday’ | |
| A) |
BS – Build to a heavy double for the day
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| B) | 15 Mins to build |
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PS – Build to a heavy TNG Set of 5
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PC – Build to a heavy TNG Set of 5
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| C) | For Time: |
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25 Thrusters (95/65)
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| 400m Run | |
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20 Bar Muscle Ups
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| 400m Run | |
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25 Thrusters (95/65)
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Bedlam Athlete – #80 – De-Load
| Monday AM | |
| A) |
2X500m Row @75% – rest as needed
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| B) |
1X1K Row – AFAP
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| Monday | |
| A) |
Build to a heavy Push Press for the Day
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| B) | For Time: |
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30 Ring Muscle Ups
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Scale to 10 Min AMRAP of RMU if you were only holding 1-2 on the 10 Min EMOMS
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| C) | 20 Min EMOM |
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1- 6-9 Burpee BJ Overs (24/20)
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2 – 15/12 Cal Row
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| 3 – 10-15 T2B | |
| 4 – 12/9 Cal Ad |
Bedlam Athlete – #79 – De-Load
| Saturday | |
| A) |
1 Max Unbroken Set of Strict HSPU
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| B) |
Split Jerk – Build to a heavy
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| C) | 14 Min AMRAP |
| 200m Run | |
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6 Kipping HSPU to Deficit (5″/3″)
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18 Alt DB Snatch (50/35)
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| 54 DU | |
| D) |
4X1 Min Weighted Front Brdge
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💥HSPU DEVELOPMENT💥
HSPU can be rough on the shoulders and on your neck if you haven’t practiced them enough. In order to build resiliency and the endurance needed for this inverted move we have 3 movements you can incorporate into your routine to get stronger at them. Swipe through to see!
⚡️HEADSTAND⚡️
The connective tissue and musculature supporting your neck need to be trained just as much as your shoulders do for this move.
Practicing headstands is a great way to do this.
- Slow and smooth is 🔑
Control your body and practice breathing
- Stay TIGHT, squeeze everywhere
- Start small with slowly getting weight on your head and progress to getting full bodyweight load over time.
⚡️HANDSTAND HOLD⚡️
-Hands under shoulders
-Squeeze body and stay tight and long
-Actively push ground away and get head through the window
⚡️HSPU NEGATIVES⚡️
These are excellent for building pressing strength and also learn how to control the lowering phase of the full movement so you don’t land harshly on your head. 🤪
- Stay tight! (See a pattern here? The tighter you are the lighter you are!)
-Lower carefully until head rests on the ground.
-Keep pressing don’t lose tension!
-Scale by adding a mat to decrease the height you have to travel. As you get better increase the height to make it more challenging! 👍🏽
#bedlamstrong
#instagramhatesmusic 😒
#repost
History of "Coffland"
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.
Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.
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Hang out with us today and give this WOD a try. 😉
The biggest Holiday buffet is coming up! 🦃 Here is the schedule for what to expect next week. Gobble gobble!
#bedlamstrong
You won’t always be motivated.
The road to progress isn’t linear and is often riddled with many peaks and valleys that aren’t always paved.
Some days you feel like you take steps forward and others it’s as if you’re speeding in the opposite direction.
Stay in the fight.
It isn’t motivation that gets you through on the hardest days,
It’s the dedication you have to yourself and to the goals you hold yourself accountable to even they end up changing.
You’re worth showing up for.
Your best may look different from day to day but at least you can look back and say you tried no matter what.
#bedlamstrong
#youreworthit
#yesyoucan
Heavy Back Squat single you say?
🤪 See you on the squat rack fam.
Have a great start to your week!
#bedlamstrong
#legday
Happy happy HAAAPPPYYYY birthday to the heart and soul of Bedlam!! 🥳❤️
Couldn’t be where we are today without this special human! And sure as heck wouldn’t want to do it without her!! 2020 has been one wild year with lots of ups and downs...but one of our constant ups has been this special person right here! Cass, we are all soooooko thankful you have been here for all of us every step of the way! I know I’m saying this on behalf of the entire Bedlam family, we LOVE YOU so much CASS!! Thank you for EVERYTHING you do for all of us...from all of your bad ass pictures, to handling all the social media, to your well thought out programming 😅 to your solid advice, always lending an ear when we need you and everything in between!! You are truly the BEST!
Sending you lots of air hugs & fist bumps!! Can’t wait to have one of your warm amazing hugs again soon (we all know they’re the BEST)!! If you haven’t wished this beautiful girl a happy birthday yet drop her some love below!! 👇🏼 Love you Cass and HAPPY HAPPY BIRTHDAY AGAIN!!😘🤗😘🤗 #hugdealer #bedlamfamily #thankyouwillneverbeenough
Honoring the sacrifices many have made for our country in the name of freedom and democracy is the very foundation of Veterans Day. - CR
To our fellow women and men who have served and continue to do so, we extend to you our deepest thank you. 🇺🇸
#veteransday
Every day you’re doing something that other people choose not to.
Be proud of your accomplishments and the time and effort you’ve put in to get to here.
There’s progress in every day.
Happy Monday Fam!
#bedlamstrong
Stay focused and stay determined.
Don't look to anyone else to be your determination
- have self-determination.
It will take you very far.
-JS
#bedlamstrong
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