BJJ WOD

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

Join Tom and Chelsea on today’s BJJ WOD.

Round #1:
10 Minute AMRAP

10x Turkish get ups (5 each side)
20x Bear crawl walkouts / knee taps
10x Opposite foot punch (each side)
10x Rows (each side)

Round #2:
EMON for 10 minutes

11x 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

Join Tom and Chelsea on today’s BJJ WOD.

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Round #1:
12 Minute AMRAP

10x Bulgarian split squat (each side)
10x Standing fire hydrants (each side)
10x Press up / walk up
10x Glute bridges (per side)

Round #2:
4 rounds

1 min x Plank twist
30 sec x Leg extension hold (each side)
30 sec x Hollow body

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