BJJ WOD

Join Tom and Chelsea on today’s BJJ WOD.

Round #1:
AMRAP in 10 minutes

20x Bridges
20x Bridge – Shrimp
10x Bridge – Shrimp – Turtle – Sit Through

Round #2:
EMOM for 10 minutes

10x Jump Turn
20x Calf Raises
20x Shoulder Touches

Record rounds +reps for AMRAP 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:
AMRAP in 10 minutes

10x Good mornings (band / weight)
10x Zombie walk (per side)
10x Banded deadlifts
10x Sumo squat with pulse

Round #2:
EMOM for 10 minutes

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

Record rounds +reps for AMRAP 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:
AMRAP in 10 minutes

24x Squats
24x Lunges
24x Jump Lunges
12x Jump Squats

Round #2:
AMRAP in 10 minutes

5x Row (per side)
10x Chair Dips
10x Crossover Press Ups
10x Weighted Push / Pull

Record rounds +reps for each AMRAP 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:
AMRAP in 10 minutes

10x KB swings
10x Overhead squats
10x Jump squats
10x Hamstring extensions
10x Single leg calf raises (per side)

Round #2:
EMOM for 10 minutes

10x Tuck jumps
10x Sprawl
10x Sit through

Record rounds +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:
Ladder 10 – 1

– Step ups
– Belt V-Sits
– Single leg glute bridge (each side)
– Fire hydrants

Round #2:
Tabata for 8 mins

– Top spins
– Drop steps

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

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