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BJJ WOD #11

Join Tom and Chelsea on today’s BJJ WOD. This ones has added Tabatas!

Here’s the workout:
Three Tabatas (20 sec work / 10 sec rest for 8 rounds) with 1 minute break between sets.

Round #1: Jump lunges & Sprawl – Sit Outs
Round #2: Technical Stand Ups & Triangles
Round #3: Mountain Climbers & Opposite Foot Touch

Join Tom and Chelsea on today’s BJJ WOD. This ones going to be a little spicy!

Here’s the workout:
5 Rounds For Time

Pistol Squats x5 (each side)
Top Spins x10
Bridges x20
Leg Lifts x20
Line Jumps x50

You can adjust reps according to fitness level.

Join Tom and Chelsea on today’s BJJ WOD. We’re starting the week strong!

Here’s the workout:
AMRAP in 15 minutes:

10x Chair Dips
10x Chair Glute Bridges
20x Triangles
10x Technical Stand Ups

You can adjust reps according to fitness level.

In this short video, Tom shares how to build a grappling dummy in less than 10 minutes out of items you have laying around your house.

Here’s what you’ll need:

– 2-3 large towels
– 2-3 sofa cushions
– 1 pillow
– 2 hoddies (zippers are optional)
– Gi jacket
– A belt

Join Tom and Chelsea on today’s BJJ WOD. We’re ending the week strong!

Here’s the workout:
Ladder (20 reps – 1 rep) for time:

1. Technical Stand up / Rock Squat
2. Spider Man Press Up
3. Drop steps

You should do all three exercises for 20 reps before moving on to 19, 18, 17, etc.

Beginners can do 10-1, intermediate 15-1.