Solo Drills

BJJ WOD #53

Join Tom and Chelsea on today’s BJJ WOD.

Round #1:
10 Minute AMRAP

10x Single leg Romanian deadlift (each side)
50x Calf raises
10x Squat pulses
10x Toes up

Round #2:
5 rounds for time

20x Bridges
20x Bridge – shrimp
10x Bridge – shrimp – turtle – sit through

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Join Tom and Chelsea on today’s BJJ WOD.

Round #1:
10 Minute AMRAP

20x Downward dog press ups
10x Chair dips
10x Close grip press ups
10x Weighted push / pull (per side)
20x Shoulder touches

Round #2:
EMOM for 10 Minute

10x Drop steps (per side)
5x Guard pull / technical stand up
5x Double legs

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Super Solo Drill course is now available at:
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Join Tom and Chelsea on today’s BJJ WOD.

Round #1:
10 Minute AMRAP

24x Squats
24x Lunges
24x Jump Lunges (12 per side)
12x Jump Squats

Round #2:
EMOM for 10 Minute

5x Candlestick burpees
15x Tuck sit

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Super Solo Drill course is now available at:
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Join Tom and Chelsea on today’s BJJ WOD.

Round #1:
15 Minute AMRAP

10x KB / Bag Swings
5x Weighted Turkish Get Ups (per side)
5x Weighted Round The Worlds (per side)
10x Overhead Squat (weighted if possible)

Round #2:
5 Minute AMRAP

40x Mountain Climbers
40x High Knees
20x Jump Turn

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Super Solo Drill course is now available at:
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Join Tom and Chelsea on today’s BJJ WOD.

Round #1:
15 – 1 Ladder

– Quad let downs
– Rock squats
– Reverse plank tucks

Round #2:
8 Minute TABATA

– Knee Slide Switch
– Sprawls

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Super Solo Drill course is now available at:
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