BJJ WOD

BJJ WOD #10

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.

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.

Join Tom and Chelsea on today’s BJJ WOD. Today’s going to be a long one!

Here’s the workout:

Every minute on the minute (EMOM) of:

Sprawls x 10
Double Legs x 20
Robot Press Ups x 20

Duration: 21 minutes (7 rounds per exercise)

**Note: do ONE exercise per minute round, not all three!**

Join Tom and Chelsea on today’s BJJ WOD. For today’s workout you’ll need a timer and a pair of fully socks! Here’s the workout:

As many rounds as possible (AMRAP) in 12 min of

Press Up Pike x 5
Side Lunges x 10 each side
Reverse Lunges x 10 each side
Hamstring Lower x 5 sec each side

Record your number of rounds completed at: