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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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New cycle, more squats. 😍
Let’s get it Bedlam!
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#bedlamstrong
Week 5 of every cycle has proven to be an exciting week for a lot of people in the gym. The PRs spread like wildfire, the intensity turns up, and the electricity in the air is unreal.
Shoutout to all of you who keep it real, work hard, and lift each other up no matter what day it is.
Happy Friday fam!
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#bedlamstrong
Cheers to the most fittest 87 year old in San Antonio. Your selflessness, hard work, and dedication to Bedlam are deeply appreciated. We love you bud and wish you all of the best on this special day. Here’s to many more!
#bedlamstrong
Progress, no matter how big or small, is still progress.
Celebrate the wins in your life fam! They’re a sign you’re going in the right direction and everything you’re doing is falling into place.
Happy Friday to you all!
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#bedlamstrong
Fitness is a lot like relationships, you can’t cheat and expect for things to work out for you. 🥴
Cutting corners doesn’t get you to your goals faster. Shaving reps off doesn’t make you fitter, shortening your range of motion doesn’t get you stronger, and gloating about your time doesn’t make you the best athlete.
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In the end, doing all of those things doesn’t affect anyone else’s fitness but your own.
Keeping it real with yourself maintains your integrity and shows you value every part of your journey and those of others no matter where it begins.
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Fitness is more about the 23 hours you spend OUTSIDE of the gym. You can’t out train poor sleep, an unbalanced diet, little water intake, and mental health.
If you’re doing everything right in training but still aren’t seeing progress, chances are there’s a missing piece of a larger puzzle that needs a bit more attention.
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However overwhelming fitness can be, the hardest part is taking that step forward to do something about it and staying consistent with it.
We believe you can do it. Do you?
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#thebesttimetostartisnow
#realtalk
#bedlamstrong
You are worth every bit of hard work.
Let’s make this week better than last fam!
Monday here we go!
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#bedlamstrong
#competeeveryday
Cool weather —> Cooler swag! 😍
Hoodies, jackets, sweatshirts, T-shirt’s OH MY!! 😱 Time to get your Bedlam Fall gear!! 😍Click the link in our bio for more information and to order! You have 2 weeks!
Shout out to @flahshipprinting + @ja_bedlam for putting your creative juices together! We love them all!
#christmascomingearly #oneofeachplease
#bedlamstrong #bedlamswag #itsfallyall
Daily checklist:
Fitness ✔️
Framily ✔️
Water/Sleep/Food✔️
Good Vibes ✔️
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What are some of your daily to-dos you incorporate to be successful ? We wanna know below!
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#bedlamstrong
Ready to cheer on these athletes at this weekends @trinitycomps DUALITY competition!
If you’re able to come out please show your support for these athletes as they’ve worked very hard the past couple of months to prepare for this.
We wish you the best of luck fam!
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#bedlamstrong
#duality
#trinitycomps
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