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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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Good things come to those who squat. 😉
#bedlamstrong
Back to regularly scheduled fitness.
We are grateful to be a part of such a wonderful community.
So many of you reached out to help your fellow fam and neighbor and it was greatly appreciated.
You helped to provide shelter, food, and water to those in need and that’s what being a good human is all about. 🙏🏽
We are happy to have all of you back and ready to get back to your routines.
Here’s to sticking together through thick, thin, and freezing temperatures.
Let’s get after it Bedlam!
#bedlamstrong
#texasstrong
How we feel about opening tomorrow and seeing all of your lovely faces 😍❤️😭
If you’re able, come join us for the
4pm, 5pm, and 6pm classes.
We have missed you so much fam!
#bedlamstrong
Here is this years Open 2021 design!
Thank you @flagshipprinting for coming through with our SA Fiesta Spur inspired design.
Members, be sure to fill out the form in our bio to register for a tee and let us know if you will be participating in our in-house competition as well.
Date to order by is February 22nd.
#bedlamstrong
To the girl who is always there for you;
the one you can rely on for a shoulder an ear or a very honest opinion;
the one who goes out of her way;
the one with the biggest heart..
@squares09 you are an incredible educator, friend, coach, sister, aunt, and more.
Thank you for the time and love you pour into @bedlamstrong and the family. We love you immensely and appreciate every bit of you who are.
Happy birthday 🤗❤️
#nooldjokestoday
#youreawesome
Give it up for this week's feature member Arce Martinez! 🥳
Arce has a very determined spirit. When she sets her mind on
a goal she'll do what she needs to get it accomplished and isn't afraid
to give something a try.
Whether she's cycling a barbell or pedaling away at home, she makes the time to move and show her body some love. 🥰
We are so proud of everything you have accomplished and appreciate your gentleness and extreme kindness.
Thank you for being YOU and for
brightening up our day with that smile and your bright attitude. 🤗
#bedlamfeaturefriday
#bedlamstrong
Before you set out to do anything in life, you’ve got to believe in yourself first.
We all have a day 1. Never let inexperience steer you away from the potential you have to do great things.
Happy Friday Eve fam. See you for some bench tomorrow 💪🏽
#bedlamstrong
#yesyoucan
PRs when you least expect it are the best.
Here’s to getting all your sleep and eating balanced and aligned with your goals so you could crush big barbells and feel your best. 👍🏽
#bedlamstrong
Happy Monday everyone!
@dr.aaronstares with @performancerepublic is back this year and he wants to help YOU!
Join us for our first monthly workshop this Saturday before our class WOD to discuss this months topic: SHOULDERS
He will also be offering pain and injury assessments this
Tuesday Feb 2nd
12:30-1:30pm and 4:30-7pm
for all of our current members.
#bedlamstrong
#performancerepublic
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