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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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Bedlam…. Our annual summer party BACK! Save the date as you don’t wanna miss out on the fun!
More details to come regarding day of, swag, food, activities and more!
#bedlamstrong
Be stronger than your excuses.
Happy Monday Fam!
#bedlamstrong
Happy Mother’s Day to all of our mothers that come in many forms. Your selflessness is unmatched.
Our hearts are always with those with estranged relationships, those who cannot conceive, those who have lost, and those that have a difficult time during this day. We love you.
We appreciate you.
We are here for you.
❤️
#bedlamstrong
There will be times it feels like you’re not moving the needle.
One day you’ll feel strong and then the next the weight on the bar doesn’t reflect what’s on your mind.
The weight on the scale may point in a direction up or down that you don’t want it to go.
…. IT’S A TOTAL MIND FFFFF ….
You are not alone. This is all a part of the journey you’re on.
Progress won’t be linear but those peaks and valleys will trend in the direction you want them to go if you just stay consistent.
Trust in the process.
Trust in yourself.
You can do this.
Allow your body and mind the time to build new connections, reprogram from bad habits, and take nourishment where it’s needed.
This is where you’re supposed to be. 🙏🏽
#bedlamstrong
Join us this Saturday for a very special community WOD honoring our mamas!
Workout with your littles if you like as everything will be scalable for their age and appropriate.
Following the WOD we’ll have coffee, pastries, fruit, and mimosas available for you to enjoy and hang around. 🤗
See you there!
#bedlamstrong
Fitness and nutrition are not just areas you get better in over night.
It takes discipline.
It takes hard work.
It takes consistency.
It takes making the choice to create newer habits that come together to get you where you want to be. There is no deadline. It’s a life long journey.
#bedlamstrong
It is what we do but also we do not do that either gets us closer to accomplishing our goals or sets on further back.
The direction you’ll go depends on you.
Hold yourself accountable to the dreams you’ve set before you,
Draft a plan,
And execute.
Happy Monday Fam
#bedlamstrong
Let your strongest muscle be your will.
New week let’s go!
#bedlamstrong
Mid 21.2 naps 😴
#bedlamstrong
#intheopen
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