Bedlam Athlete

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CrossFit – Bedlam Athlete – #69

Monday AM
A) 10X500m Row – rest 2 mins b/t sets – Aim to be a bit faster than th3e previous two weeks
B) 10 Min EMOM
15 Sec L-Set on Parrallates
Monday PM Session
A) Paused Push Press 6X3 @22X2 – rest 2 mins – All heavier than last weeks sets
B1) 5-7 Strict HSPU to a deficit – rest 30 Sec
B2) Pendlay Row X 5-7 Tough Reps @31X1 – rest 30 sec
B3) 10-15 Kipping HSPU – Open Standard
X 3 Sets – rest 2-3 mins
C) 10 Min EMOM
3-5 Ring Muscle Ups – Practice perfect reps
D) For Time:
10 PC+OH (115/75)
10 Bar Facing Burpees
10 PS (115/75)
10 Bar Facing Burpees
10 S2OH (115/&%
Rest 5 mins and REPEAT – Aim for same time in both sets

CrossFit – Bedlam Athlete – #68

Saturday
A) Split Jerk – 5X2 @70-75% of SJ RM
Rest as needed
B) 3 Sets:
15/12 Cal Row @Damper 10
12-16 Unbroken C2B – 30 Sec Rest
60FT HS WAlk – 20FT Increments – Aim for unbroken
Rest 2 mins
C) For Time:
10 Unbroken Sets @30% of Last weeks MAx
D) For Time
30/24 Cal AD
10 Burpee Bar Muscle Up
25/20 Cal AD
8 Burpee Bar Muscle Up
20/16 Cal AD
6 Burpee Bar Muscle Up
15/12 Cal AD
4 Burpee Bar Muscle Ups

CrossFit – Bedlam Athlete – #67

Friday
Am Session

OFF

A) Every 10 Sec X 6 Mins
1 Squat Snatch @60% of Snatch RM
B) 5X2 – Squat Cleans @70-75% RM
*Drop and reset after each rep – PERFECT REPS
C) Jerry –
1 Mile Run
2k Row
1 Mile Run

D) 5X6 GH Raises @21X1
Rest as needed

CrossFit – Bedlam Athlete #66

Wednesday
A1) 4X5 Strict Weighted Pull-Ups – *1 Sec Pause @top – rest 1 min
A2) 1 Min AMRAP Strict Ring Pull-Ups- rest 2-3 mins
B) 4 Rounds: Not for Time – Quality Reps
10 Burpees
10 Pull-Ups
10 Clapping Push-Ups
1 Legless RC
50 FT HS Walk
C) 3 Rounds
50 Du
16 T2B
Into..
1 Round
20 OHS (155/105)
D) 5 Sets:
8 Strict T2B
Rest as needed

 

CrossFit – Bedlam Athlete #65

Tuesday
A) 5X4 TnG Power Snatch – Build through your sets
Rest as needed
B) 20 Min AMRAP
50 Cal Row, 27 Lateral Burpees, 27 PS (95/65)
40 Cal Row, 21 Lateral Burpees, 21 PS (95/65)
30 Cal Row, 15 Lateral Burpees, 15 Ps (95/65)
20 Cal Row, 9 Lateral Burpees, 9 PS
10 Cal Row, 6 Lateral Burpees, 6 PS
C) Weighted Glute Bridges X 10-12 rep
Rest as needed X 4 Sets

CrossFit – Bedlam Athlete #64

Monday AM
A) 9X500m Row – rest 2 mins b/t sets
B) 12 MIn EMOM
20 Sec R Side Plank + 20 Sec L Side Plank
Monday
A) Paused Push Press 5X4 @22X2 – rest 2 mins – All heavier than last sets
B) 10 Min EMOM
3-4 Ring Muscle Ups – Practice perfect reps
C) “Bedlam”
25-20-15
Thrusters (135/95)
KBS (70/53)
Burpees

CrossFit – Bedlam Athlete – #64

Satruday
A) Split Jerk – 5X3 @65% of SJ RM
Rest as needed
B) 3 Sets:
10-15 Unbroken C2B – 30 Sec Rest
1-2 Legless RC – If you feel like you cant do after Pull-Ups, scale t RC – rest 30 sec
10-15 Elevated Supinated Ring Rows
Rest 2-3 mins b/sets
C) Max Set Strict HSPU –
Rest 3 Mins
8 Unbroken Sets For Time
30% of of Max Set – every set has to be done unbroken
D) 15 Min AMRAP
15 PC (95/65)
15 BJ Overs (24/20)
15 Push-Ups

CrossFit- Bedlam Athlete #63

Friday
A) 10X400m Run
Rest 90 sec b/t sets
*Aim for Same consistent times through your sets
B) 10 Min EMOM
35 Sec FLR Hold on Rings

PM Session
A) FS @20X0
3X5 @65%
3X5@70%
Rest as needed
B) Every 15 Sec X 7 Mins
1 Squat Snatch @60% of Snatch RM
C) 3X3 – Squat Cleans @70-75% RM
*Drop and reset after each rep – PERFECT REPS
D) 3 Rounds For Time
10 Bar Muscle Ups
50 Air Squats
100 DU
D) 4X6 GH Raises @21X1
Rest as needed

CrossFit – Bedlam Athlete #62

Wednesday
A1) 3X5 Strict Weighted Pull-Ups – *1 Sec Pause @top – rest 1 min
A2) 50FT HEAVY Seated Weighted Sled Pull – rest 2-3 mins
B) 8 Rounds: Not for Time Quality Reps
100m Run
3 Bar Muscle Ups – keep unbroken
6 Strict HSPU – TRY and keep unbroken
C) 16 Min EMOM
Min 1 – 20-30 DU + 3 PC (205/135)
Min 2 – 15/12 Cal Row – Scale row to 40 Sec if you cannot complete all cals
D) 5 Sets:
8 Strict T2B
Rest as needed

CrossFit – Bedlam Athlete #60

Tuesday
A) BS @20X0 – rest as needed
3X5 @65% of BS RM
3X5@70%
B) 5X5 TnG Power Snatch – Build through your sets
Rest as needed
C) For Time:
10-1
OHS (135/95)
1-10
Bar Facing Burpees
D) Weighted Glute Bridges X 10-12 reps
Rest as needed X 3 Sets

CrossFit – Bedlam Athlete – #59

Monday AM
A) 7X500m Row – rest 2 mins b/t sets
B) 10 MIn EMOM
20 Sec R Side Plank + 20 Sec L Side Plank
Monday PM
A) Paused Push Press 5X5 @22X2 – rest 2 mins – All heavy sets
B) 4-5 Strict HSPU to a deficit – rest 30 Sec
B2) Pendlay Row X 5 Tough Reps @31X1 – rest 30 sec
B3) 40FT HS WAlk 3 Sets – rest 2 mins
C) 8 Min EMOM
3 Ring Muscle Ups – Practice perfect reps
D) Every 5 Mins X 5 Sets
20/16 Cal AD
10 T2B
8 TnG PC @135/95

CrossFit – Bedlam Athlete – #59

Friday
A) 8X400m Run
Rest 90 sec b/t sets
*Aim for Same consistent times through your sets
B) 10 Min EMOM
30 Sec FLR Hold on Rings

Saturday
A) Every 20 Sec X 8 Mins
1 Squat Snatch @60% of Snatch RM
B) 4X4 – Squat Cleans @65% RM
*Drop and reset after each rep – PERFECT REPS
C)
3 Rounds:
15 HPC (155/105)
15 Lateral Burpees
MOVE QUICKLY
D) 3X6 GH Raises @21X1
Rest as needed

CrossFit – Bedlam Athlete – #58

Wednesday
A) Find a heavy C&J for the day
B) Partner Workout
25 Min AMRAP – partition how you want with your partner
1 Mile Run
50 C&J (135/95)
100 GHD
50 PS (135/95)
100/80 Cal Row

CrossFit – Bedlam Athlete – #57

Tuesday
A) Find a Heavy Strict Press
B) For Time:
30 Kipping HSPU
15 Ring Muscle Ups
30 Kipping HSPU
C) For Time:
Cal Row – 36,33,30
Burpees – 27,24,21
Cal AD – 18,15,12

CrossFit – Bedlam Athlete – #56

AM session
A) Off

PM Session
A) FS – find a max set of 3
B) Find a heavy TnG set of 5 Squat Snatch

C) 2 Rounds for Time
300m row
30 T2b
20 strict hspu
20 Burpees over the rower
10 Bar Muscle ups
100 DU
Rest 4 mins
*scale hspu and Bar Muscle ups down if you are going to do singles

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