Solo Drills

BJJ WOD #13

Join Tom and Chelsea on today’s BJJ WOD. It has TWO parts!

Here’s the workout:
Part A: 2 rounds x Tabata
– Shoulder touches
– Top Spins

Part B: 5 rounds
– plank x 30sec
– wall sit x 60 sec
– curtesy lunges x 20 per side

Join Tom and Chelsea on today’s BJJ WOD. Today, you’ll need some socks and a timer.

Here’s the workout:
EMOM (Every minute on the minute) for 20 min

5 x Pike Push Ups
5 x Side Lunges (each leg)

Join Tom and Chelsea on today’s BJJ WOD. This ones has added Tabatas!

Here’s the workout:
Three Tabatas (20 sec work / 10 sec rest for 8 rounds) with 1 minute break between sets.

Round #1: Jump lunges & Sprawl – Sit Outs
Round #2: Technical Stand Ups & Triangles
Round #3: Mountain Climbers & Opposite Foot Touch

Join Tom and Chelsea on today’s BJJ WOD. This ones going to be a little spicy!

Here’s the workout:
5 Rounds For Time

Pistol Squats x5 (each side)
Top Spins x10
Bridges x20
Leg Lifts x20
Line Jumps x50

You can adjust reps according to fitness level.

Join Tom and Chelsea on today’s BJJ WOD. We’re starting the week strong!

Here’s the workout:
AMRAP in 15 minutes:

10x Chair Dips
10x Chair Glute Bridges
20x Triangles
10x Technical Stand Ups

You can adjust reps according to fitness level.