Solo Drills

Unfortunately, you can’t join us today. Sad! As part of Tom’s birthday gift, Chelsea is making him Not Do Anything. However, we do have a workout planned just for you!

Here’s the workout:

Round #1:
AMRAP – 10 minutes

10 x leg lifts
20 x hip heists (10 per side)
30 x calf raises
40 x knee on belly switch (20 per side)

Round #2
Tabata – 2 rounds (8 min work)

1. Squat thrust
2. Squat jump

Alternate rounds.

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

Join Tom and Chelsea on today’s BJJ WOD.

Here’s the workout:

Round #1:
Every minute on the minute for 10 min

10x Tuck jumps
10x Sprawls

Round #2
4 rounds

30sec x Active leg extension hold (per side)
30sec x Low squat hold
1min x Plank
30sec x V Sits

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

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

Join Tom and Chelsea on today’s BJJ WOD.

Here’s the workout:

Round #1:
10 min AMRAP

10x Reverse plank tuck (per side)
5x Pistol squat (per side)
10x Pike press
10x Curtsey lunges (per side)
10x Quad extensions

Round #2
Tabata 2 rounds

– Top spin
– Knee slide switch

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

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

Join Tom and Chelsea on today’s BJJ WOD.

Here’s the workout:

Round #1:

Ladder 10-1

– Candlestick burpee
– Double leg
– Head stand cartwheel

Round #2

5 min AMRAP
5x Triangles (per side)
10x Robot press ups
5x Round the worlds (per side)
10x Hollow body rock

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

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

Join Tom and Chelsea on today’s BJJ WOD. If you’ve got a band, use it!

Here’s the workout:

Round #1:
10 min AMRAP

10x Single leg Romanian deadlift (per side)
10x Sumo squat with pulse
5x Skater squat (per side)
10x Fire hydrants with band if posssible (per side)

Round #2:
10 min AMRAP

10x Sprawl
10x Double leg
15x Russian twist
20x Supermans

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

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