WOD

Check back daily for an updated Workout Of The Day.

Bedlam Wednesday – Week 4

A) Warm up 7min AMRAP 100m row 5 Barbell Good Mornings @3030 8 Jumping Air Squats B1) 20ft DB Death March @21X1, rest 30sec B2) 6-8 Hurdle Jumps , rest 30sec B3) 8-10 Hamstring Sliders @2020 on rower, rest 1:00 x 3-4 sets C) "Wittman" 7 rounds For Time (20min Cap) 15...

Bedlam Tuesday – Week 4

A) 7,5,3 Z Press @31X1, rest 1:30-2:00 between sets B1) 7,5,3 Bench Press @21X1 rest 1:00 B2) 4-6 Weighted Supinated Pull Up @21X1, rest 1:00 x 3 sets C) 6-8 Rounds for Quality and NFT 3-5 Bar Muscle Ups 150m row 15-20ft Handstand Walk 100m run D) Core 4 rounds 20...

Bedlam Friday – Week 4

A) 5x3 Hang Power Snatch Build to a challenging with each set. rest 90sec B1) 4-6 2-way Barbell Back Rack Lunges Perform all one leg first, rest 30sec then the other x 3 sets B2) 5 Dual DB Strict Press + 4 Push Press + 3 Push Jerk tough, rest 1:00 x 3sets **Pause in...

Bedlam Thursday – Week 4

A) Open Gym or A1) 7,5,3 CGBP @21X1, tough for each set A2) 30sec AMRAP Ring row A3) 30-50ft seal walk rest 90sec x 3 sets B) 35min AMRAP @ Steady 75% pace 400m run 2:00 row 1:00 alternating curtsy lunges 100m farmers walk or C) 2 sets 30sec on / 30sec off @ 85%-90%...

Bedlam Wednesday – Week 4

A) 7x Clean.Below Knee Hang Clean 2.2, rest 90sec between sets 4sec pull to the knee before you clean. B) 18minute Steady 200m row 50ft weighted walking lunge 50ft Seal Walk Shed run 25m Dual Front Rack Carry 25m Dual KBFarmer Carry C) Core 10 R side plank pulse +...

Bedlam Tuesday – Week 4

A1) 8, 10, 12 , mod-tough Deadlift @21X1, rest 1:00 x 3 sets A2) 5/5 Half Get Ups per side , rest 1:00 x 3 sets B1) 2-3 reps of 1 Beat Swing + 1 Hip to Ring B2) 5 Transition Drills on floor or box x 4 sets C) Every 2:30 min x 7 sets *Goal is to Increase Pace each set...

Bedlam Monday – Week 4

A1) 2 Back Squats @2221, rest 30sec x 4 sets A2) 30-40sec Support Hold, Every 5sec perform a dip x 4 rest 1:00 B) 16 min EMOM Min 1 : 3-8 Strict HSPU / Box HSPU ' Min 2: 30sec AMRAP Pronated /Supinate Ring Rows Min 3: 15-20 Hollow Rocks Min 4 : 8-12 Single Leg Squats...

Bedlam Friday – Week 3

A) 5x4 Hang Power Cleans Build to a challenging with each set. rest 90sec B1) 6-8 Front Foot Elevated Barbell Back Rack Lunges Perform all one leg first, rest 30sec then the other x 3 sets B2) 4 DB Push Press per arm + 4 DB Push Jerk + 4 DB Split Jerk tough, rest 1:00...

Bedlam Thursday – Week 3

A) Open Gym or A1) 8,6,4 CGBP @21X1, tough for each set A2) 10 Gorilla Row 2sec pause at top per arm A3) DB Bicep Curl 21's A4) 8-10 DB Skull Crushers rest 90sec x 3 sets B) 34min AMRAP @ Steady 75% pace 3min Row 2min Bike 1min walking lunges 1min singles 1min Plank...

Bedlam Wednesday – Week 3

A) 7x Snatch Pull. Hang Snatch Pull, Hang Snatch 1.1.2, rest 90sec between sets *4sec to get to the knee on snatch pull then accelerate to finish *Pause in the Squat for 2sec B) 9min steady 25ft/25ft Forward / Back weighted perfect bear crawl 16 Prisoner Step Ups Rest...

 

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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:
Closed (#Rest)

 

 

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