Always Be Learning
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.
Record number of rounds +reps at:
https://docs.google.com/spreadsheets/d/1A2WbjxQC1NnIKYu8xxyQaUbBVydyE93-MIbFCsZJRg8/edit?usp=sharing
Join Tom and Chelsea on today’s BJJ WOD. We’re ending the week strong!
Here’s the workout:
Ladder (20 reps – 1 rep) for time:
1. Technical Stand up / Rock Squat
2. Spider Man Press Up
3. Drop steps
You should do all three exercises for 20 reps before moving on to 19, 18, 17, etc.
Beginners can do 10-1, intermediate 15-1.
Record your final time for your ladder at:
Join Tom and Chelsea on today’s BJJ WOD. Today’s going to be a long one!
Here’s the workout:
Every minute on the minute (EMOM) of:
Sprawls x 10
Double Legs x 20
Robot Press Ups x 20
Duration: 21 minutes (7 rounds per exercise)
**Note: do ONE exercise per minute round, not all three!**
Record your perceived exertion at: https://docs.google.com/spreadsheets/d/1A2WbjxQC1NnIKYu8xxyQaUbBVydyE93-MIbFCsZJRg8/edit?usp=sharing
Join Tom and Chelsea on today’s BJJ WOD. For today’s workout, you’ll need a timer and a pair of fluffy socks! Here’s the workout:
As many rounds as possible (AMRAP) in 12 min of
Press Up Pike x 5
Side Lunges x 10 each side
Reverse Lunges x 10 each side
Hamstring Lower x 5 sec each side
Record your number of rounds completed at:
https://docs.google.com/spreadsheets/d/1A2WbjxQC1NnIKYu8xxyQaUbBVydyE93-MIbFCsZJRg8/edit?usp=sharing
No gym, no problem… join Tom, Chelsea, and Fia (if she’s awake) on their daily workout.
This workout is based around the infamous 300 Workout, except we’ve replaced some of the exercise with Jiu Jitsu movements or alternative bodyweight exercise.
Here’s the workout
50 x Bridges
50 x Push Ups
50 x Mountain Climbers
50 x Round the Worlds
50 x Rock Squat / Technical Stand Ups
50 x Sprawls
Try to keep good form throughout the workout. This can be scaled to 20 or 35 reps per exercise depending on ability.
Record your time to complete all the reps at:
https://docs.google.com/spreadsheets/d/1A2WbjxQC1NnIKYu8xxyQaUbBVydyE93-MIbFCsZJRg8/edit?usp=sharing