WOD

Check back daily for an updated Workout Of The Day.

Bedlam Thursday

A) Open Gym Grab a coach, work on a skill, make up a workout, etc. or B) 30minutes low and slow 3:00 row/bike/800m run 15 KB DL 12 russian KB swing 9 kB OH WALKING LUNGES / leg (18 total) or C) IGT 8 rounds 100m run 8 ring row 8 push ups rest walk...

Bedlam Wednesday

A) Strict Press.Pause Push Press.Pause Push Jerk 2.2.2 Build to a heavy for 4 sets, rest 1:30-2:00 between sets. Pause at bottom of dip during PP and PJ B) Pulling Volume accumulation AMRAP Strict PU / ring row , work until failure 8-10 Pike on a rower – pause...

Bedlam Tuesday

A) 4×8 box step up (total, alternating legs) weighted if possible, rest 2:00 between sets B) 6-8 Tempo BB Good mornings @30X1 + 5 seated box jump at a challenging height rest 90sec x 3-4 sets C) 4 sets – Mix and Match *Change the order you perform movements...

Bedlam Monday

A) Hi Hang Snatch. OHS 2.1 Build to a tough for 6-8 sets, rest 2:00 minutes B) Partner WOD Teams of 2 – Can Start on any movement. Must complete before you move on 400m run together -buy in 2 RDS 100 DU 50 BB OHS 75/55 400m run together- cash out C) Core 4-5...

Bedlam Thursday

A) Open Gym Grab a coach, work on a skill, make up a workout from the week, work on mobility,  etc. B) 30minute AMRAP low and slow 2:00 row /  AD / 400m run 16 walking lunges 1:00 reverse single unders 16 weighted DB/KB situps 1:00 FLR hold on rings/floor C) IGT 10...

Bedlam Wednesday

A) Strict Press.Pause Push Press 3.3 Build to a heavy for 4 sets, rest 1:30-2:00 between sets. Pause at bottom of dip during push press B) Pulling Volume accumulation Accumulate 40/30 Strict Pull up Sc. 75/50 Ring row Every time you break *25ft seal walk C) 6min AMRAP...

Bedlam Tuesday

A) 4×8 Front Rack Alt. Reverse Lunge *Build to a tough, rest 2:00 between sets B) 25ft DB death march + 8-10 PVC hudle jumps rest 90sec x 3-4 sets C) 4 sets – Mix and Match *Change the order you perform movements each set 12/10 Cal row 10 DB Push Press...

Bedlam Monday

New Cycle! – Week 1   A) Hi hang clean.front squat.push jerk 1.2.1 Build to a tough for 6-8 sets, rest 2:00 minutes B) Partner WOD Teams of 2, while one partner works other partner in active rest FOR TIME 60 Deadlifts @ 115/75 sc. 95/65 *resting partner...

Bedlam Friday

A1) 4.4 strict pronated Pull Up. Strict supinated pull up rest :30- 1:00 A2) 12-15 pikes on Rower, rest :30-1:00 A3) 5-7 dual KB front rack squats @32×1 Rest 1:00- 2:00 x 3 sets B) Benchmark WOD “Fight Gone Bad” 3 rds for total reps: 1:00 AMRAP wall...

Bedlam Thursday

A) OPEN GYM B) 5 rounds @ conversational pace 3:00 row/run/ad 12 no push up burpee over parallette 12 r arm Russian KBS 12 L arm russian KBs C) Running intervals – aim for consistent times /set 5x 400m run, 200m rest walk 5x 200m run, 100m rest walk D)...

 

Call Us Today: (210) 257-6102

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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