BJJ WOD

Join Chelsea and Tom for today’s workout. Here’s what they have planned:

Round #1:
10 Minute AMRAP

10 x KB swings
10 x Banded deadlifts
10 x Cross over press ups
10 x Triangle (p/s)
10 x Reverse plank tucks (p/s)

Round #2:
10 to 1 Ladder

– Bridge – Shrimp – Turtle – Sit Through
– Double Leg – Sprawl – Sit Out

Record rounds and reps 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 Chelsea and Tom for today’s workout. Here’s what they have planned:

Round #1:
10 to 1 Ladder

– Rock squats
– Fire hydrants (p/s)
– Toe lifts
– Close grip push ups

Round #2:
EMOM for 10 minutes

10 x Squat jumps
10 x Step ups
10 x Drop steps

Record rounds and reps 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 Chelsea and Tom for today’s workout. Here’s what they have planned:

Round #1:
15 minute AMRAP

10 x Downward dog press ups
10 x Chair dips
10 x Rows (p/s)
10 x KB floor press (p/s)
5 x KB clean & press (p/s)

Round #2:
EMOM for 5 minutes

15 x Candlestick burpees

Record rounds and reps 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

Hopefully, our internet connection holds out. Here’s today’s workout:

Round #1:
10 minute AMRAP

10 x Good mornings
5 x Turkish get ups (p/s)
10 x Zombie walks (p/s)
10 x Single leg glute bridge (p/s)

Round #2:
EMOM for 10 minutes

5 x Guard pull
5 x Double leg
20 x Knee slide

Record rounds and reps 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

We’re back and excited for today’s BJJ WOD. Hopefully, our internet connection holds out. Here’s today’s workout:

Round #1:
15 minute AMRAP

5 x KB Clean / squat (p/s)
5 x KB Overhead press (p/s)
10 x Quad extensions
5 x KB Halo (p/s)
5 x KB Round the world (p/s)

Round #2:
Tabata

– Drop Step
– Step Ups

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

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