BJJ WOD

Join Tom and Chelsea on today’s BJJ WOD.

Round #1:
10 minute AMRAP

5x Broad jump to four monster walks
10x Ab wheel / Towel rollout
10x 180 Jump squat
10x Russian twist (per side)

Round #2:
AMRAP for 10 minutes

10x Headstand press
10x Toe lifts
10x Downward dog press
10x Weighted push / pull (per side)

Record rounds and reps times at:
https://docs.google.com/spreadsheets/d/1A2WbjxQC1NnIKYu8xxyQaUbBVydyE93-MIbFCsZJRg8/edit?usp=sharing

Download your free copy of Performance Drilling at
Get Performance Drilling

Super Solo Drill course is now available at:
Get Super Solo Drilling

Super Solo Training Plans are now available at:
Get Super Solo Training Plans

Join Tom and Chelsea on today’s BJJ WOD.

Round #1:
10 minute AMRAP

20x Sumo squats
10x Split squats (per side)
10x Side Lunges (per side)
10x Curtsey lunges (per side)

Round #2:
EMOM for 10 minutes

10x Robot press ups
10x Sumo squat jump

Record rounds and reps times at:
https://docs.google.com/spreadsheets/d/1A2WbjxQC1NnIKYu8xxyQaUbBVydyE93-MIbFCsZJRg8/edit?usp=sharing

Download your free copy of Performance Drilling at
Get Performance Drilling

Super Solo Drill course is now available at:
Get Super Solo Drilling

Super Solo Training Plans are now available at:
Get Super Solo Training Plans

Join Tom and Chelsea on today’s BJJ WOD.

Round #1:
10 – 1 Ladder

– Sumo squats
– Bridge / Shrimp / Technical Stand Up
– Double Leg / Sprawl / Spin Out

Round #2:
10 – 1 Ladder

– Quad let downs
– Guard pulls
– Cross over press ups

Record ladder times at:
https://docs.google.com/spreadsheets/d/1A2WbjxQC1NnIKYu8xxyQaUbBVydyE93-MIbFCsZJRg8/edit?usp=sharing

Download your free copy of Performance Drilling at
Get Performance Drilling

Super Solo Drill course is now available at:
Get Super Solo Drilling

Join Tom and Chelsea on today’s BJJ WOD.

Round #1:
EMOM for 10 Minutes

10x Drop Steps
10x Step Ups
10x Jump Squats

Round #2:
10 minute AMRAP

10x Headstand cartwheel
20x Supermans
10x Toe lifts
20x Triangles

Record rounds + reps time at:
https://docs.google.com/spreadsheets/d/1A2WbjxQC1NnIKYu8xxyQaUbBVydyE93-MIbFCsZJRg8/edit?usp=sharing

Download your free copy of Performance Drilling at
Get Performance Drilling

Super Solo Drill course is now available at:
Get Super Solo Drilling

Join Tom and Chelsea on today’s BJJ WOD.

Round #1:
15 – 1 Ladder

– Knee slide switches
– Step ups
– Bridge / shrimp / turtle / sit through

Round #2:
5 min AMRAP

20x Banded good mornings
20x Glute bridges
20x Zombie walks (10 each side)

Record ladder time at:
https://docs.google.com/spreadsheets/d/1A2WbjxQC1NnIKYu8xxyQaUbBVydyE93-MIbFCsZJRg8/edit?usp=sharing

Download your free copy of Performance Drilling at
Get Performance Drilling

Super Solo Drill course is now available at:
Get Super Solo Drilling