Solo Drills

Join Tom and Chelsea on today’s BJJ WOD. Today, it’s leg day! (Psst – it’s always leg day)

Here’s the workout:

Round #1:
AMRAP for 15 minutes
– 10x Reverse Lunges (each side)
– 10x Side Lunges (each side)
– 10x Curtsey Lunges (each side)
– 10x Single Leg Glute Bridge (each side)
– 10x Chest to Floor Burpees

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

Yoga For BJJ Discount:
https://www.yogaforbjj.net/
Use code: TOMYOGA

Today’s playlist:
https://open.spotify.com/playlist/6gmcub7vZKMI194VEEGAA0?si=RldH0dteTsSl_DL93YNBaw

Join Tom and Chelsea on today’s BJJ WOD. Today, you’ll need a chair and a book or weight.

Here’s the workout:

Round #1:
AMRAP for 10 minutes
– 10x Chair dips
– 10x Robot press ups
– 10x Press up cross overs
– 10x Book or weight pushes

Round #2:
AMRAP for 10 minutes
– 10x Drop Steps (each leg)
– 10x Chair step touch (each leg)
– 10x Leg lifts
– 10x Sprawls

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

Yoga For BJJ Discount:
https://www.yogaforbjj.net/
Use code: TOMYOGA

Join Tom and Chelsea on today’s BJJ WOD.

Here’s the workout:

Round #1:
Tabata (20 sec work / 10 sec rest for 4 min)
– Sprawl
– Top Spin

Round #2:
Tabata (20 sec work / 10 sec rest for 4 min)
– Jump Squat
– Mountain Climbers

Round #1:
As fast as possible:
– 30x Headstand Cartwheels
– 30x Press ups
– 30x Rock Squats

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

Yoga For BJJ Discount:
https://www.yogaforbjj.net/
Use code: TOMYOGA

Today’s soundtrack: Cullah – Cullahnary School
https://www.cullah.com/discography/cullahnary-school/

Support Elite Flexibility:
https://www.instagram.com/eliteflexibility/

Join Tom and Chelsea on today’s BJJ WOD. Today, you’ll need a book!

Here’s the workout:
On the minute for 20 mins

min 1 – 30x Shoulder
min 2 – 30x Drop Steps
min 3 – 40x Superman (20 each side)
min 4 – 40x Calf Raises

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

Yoga For BJJ Discount:
https://www.yogaforbjj.net/
Use code: TOMYOGA

Join Tom and Chelsea on today’s BJJ WOD. Today, you’ll need a backpack stuffed with books (or a Kettlebell)

Here’s the workout:
As many rounds as possible (AMRAP) in 20 minutes

10x Round worlds (each direction)
10x Toes up
20x Jump squats
10x Sprawl (or Burpee)
10x Opp. foot punch (each leg)

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

Yoga For BJJ Discount:
https://www.yogaforbjj.net/
Use code: TOMYOGA