WOD

Check back daily for an updated Workout Of The Day.

Bedlam Monday

A) 4x 3 pause split jerk, rest 90sec – 2:00 between sets
*Build to a tough working weight for all sets, pause for 2 at dip and receiving position
B) 5×2 Pause Front Squats @ 33X1
Build with each set and rest 2:00 between
C) 6 min AMRAP
PC (135/95)(115/75)
8 Box jumps (24/20)
*PC reps start at 3 and go up by 3 every time. BJ stay the same
rest 3:00
50 burpees FT
D) Bedlam Armor
5min AMRAP
150m row
8 R arm KB/DB snatch
8 L arm KB/DB snatch
rest 3:00
5min AMRAP
10/7cal AD
10 slam ball
rest 3:00
5min AMRAP
100m run
40 mountain climbers
E) Core
8 Plank DB drag
8 spiderman plank per side
:30 arch
rest 1:00 x 4sets

Bedlam Friday

Friday 05/18
A1) 6-8 RFESS, @30X1, rest :30 between legs
A2) 6-8 single leg DL, KB on opposite arm @30X1
rest :30 between legs, 1:00 between sets
B1) 8-10 Floor BB glute bridge with 2 sec pause at top
B2) 4-6 seated box jump
rest 1:00 btw movements x 3 sets
C) 20minute EMOM
1. 50ft plate push
2. 8-10 burpees to a 6in overhead
3. 6-8 Power Snatch (95/65)
4. 15/12 Cal Row (scale 12/10)
5. Rest
D) Bedlam Armor
6-8 seated Dual DB press
6-8 single arm Bent over DB row
6-8 DB floor chest press
20 banded pull aparts
rest as needed x 3-4 sets
E) CORE
1:00 plank
100m Farmers carry
rest as needed x 3-4 sets

Bedlam Thursday

Thursday 05/17th
A) Open Gym
B) 30min AMRAP @ 75% pace
2:00 row
1:00 plank
2:00 AD
:30 R side russian KBS
:30 L side russian KBS
C) A) Every 90 seconds for 8 sets 1 Hi hang Snatch + 1 Hang Snatch
Build with every set
D) Gymnastics
5-7 Pike to Headstand
rest :30
:30 alligator rolls
rest 1:00
x 5 sets

Bedlam Wednesday

A) Every 90 seconds for 8 sets 1 Hi-hang clean + 1 Hang clean
*build with each set. pause for 2sec at knee for hang clean
B) 1 PClean every :15 for 5min
at 60-65% of 1RM
C) 8min AMRAP
2.2, 4.4, 6.6, 8.8… etc
Single arm DB thrusters
burpees over DB (50/35)(40/25)
D) Bedlam Armor
Every 3min  for 5 sets
15/12 cal row
8 Kb snatch
4 burpee Box jump
E) Core
10min EMOM
1. :30 hollow angels
2. :30 arch hold

Bedlam Tuesday

 

Tuesday 05/15
A) 8min EMOM
1. 3-5 weighted Strict PU @30X1
2. 4-6 Strict Dip @12X2 / Box dips
rest 2:00
8min EMOM
1. 4-6 Strict HSPU @11X2
2. 6-8 Dual KB bent over row @30X1
B) 2 rounds
800m run
10/7 Muscle Ups (15 CTB/PU)
20 push ups
rest 5:00
C) Core
1:00 Deadbug with a 2 sec pause btw reps
100ft suit case farmers walk / arm
no rest x 4 rounds

Bedlam Technique – Split Jerk

Bedlam CF Head Coach Cassandra discusses footwork technique within the SJ.

•Weight must be evenly distributed between the two. .
•Drill footwork so it’s consistent over time and then add barbell to coordinate upper and lower body moving together. .
•Dip and drive in a vertical plane
•Push yourself DOWN using the weight of the bar.
•Receive in a strong overhead position. .
•Core stays tight! Stabilize before you recover. .
•Back knee remains in line with hip…

Bedlam Monday

 

Monday 05/14
A) 4x 1 Split jerk + 3 Split jerk Strict Press , rest 90 between sets.
*Build within sets or find a moderate working weight that allows focus on positioning.
B) 4×3 Pause Front Squats @ 33X1
Build with each set and rest 2:00 between
C) 10min AMRAP
50 DU
8/8 DB HPC + OH (50/35) (40/25)
20 WB
D) Bedlam Armor Map 2
85-90% sustainable effort
4 rounds
15 KBS (53/35)
12 Burpees
rest 1:00
12/8 Cal AD
50ft plate push (45/25)
rest 1:00
E) Core
10min EMOM
1. :30 weighted plank
2. :30 v tucks

Bedlam Thursday

 

A) Open Gym
B) 30min AMRAP @ 75% pace
1:00 singles
1:00 russian KBS
1:00 FLR hold on rings/floor
1:00 perfect bear crawl
200m run
C) A) Every 90 seconds for 7 sets 1 snatch 1st pull + 1 snatch pull + 1 Snatch
Build with every set
D) Gymnastics
6-8 Straddle to headstand
rest :30
50ft seal walk
rest 1:00
x 5 sets

Bedlam Wednesday

A) Every 90 seconds for 7 sets 1 Clean First Pull+ 1 Clean Pull + 1 Clean
*build with each set. pause for 2sec at knee

B) 1 PSnatch every 20 seconds for 5 minutes
At 75% of 1RM snatch

C) 6min AMRAP
100m run
12 WB
rest 3:00
6min AMRAP
100m run
12 alt. KB/Db Snatch 53/35

D) Bedlam Armor
Every 2minutes for 7 sets @ hard effort
150m row
5-7 burpees over rower

E) Core – 12min EMOM
1- :30 plank
2. :30 L plank hug and reach
3. :30 R plank hug and reach

Bedlam Tuesday

A) Gymnastic Strength/Skill 16 min EMOM
1. 3-5 Strict PU @11X2 – 2 sec pause at top
2. :20-:30 arch hold
3. 3-5 Strict HSPU / Kip HSPU with a 3sec lowering
4. :15-:20 Parallete tuck hold

B) Conditioning Intervals – 3 rounds
350m row
12-15 Pull ups
12-15 DB S2OH
rest 2:30

c) Core
10-12 sit ups with a 3 second lowering
12-15 hip raises
rest 1:00 x 4-5 sets

 

 

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15384 TRADESMAN, SUITE 101 SAN ANTONIO, TX 78249

 

 

Monday - Thursday:
5:30am, 6:15am, 10:00am,12:00pm, 4:00pm, 5:00pm, 6:00pm, 7:00pm

Friday:
5:30am, 6:15am, 10:00am,12:00pm, 4:00pm, 5:00pm, 6:00pm

Saturday:
9:30am (WOD)
10:30am – 1:00pm (Open Gym)

Sunday:
9am-12pm (Open Gym)

 

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