Join Tom and Chelsea for today’s BJJ WOD. Band will be useful!

Round #1:
EMOM for 10 minute

10x Candlestick burpees

Round #2:
10 minute AMRAP

10 x Quad Extensions
10 x Pistol Squats (5 p/s)
10 x Banded Deadlifts
10 x Banded Good Mornings

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

Download your free copy of Performance Drilling at
Get Performance Drilling

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

Super Solo Training Plans are now available at:
Get Super Solo Training Plans

Join Tom and Chelsea for today’s BJJ WOD. Kettlebell will be useful!

Round #1:
10 minute AMRAP

5x KB clean & squat (each side)
10x Floor press (each side)
5x 1/2 kneeling KB halo (each side)
5x KB clean & press (each side)

Round #2:
EMOM for 10 minute

15x Tuck jump -> Sprawl

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

Download your free copy of Performance Drilling at
Get Performance Drilling

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

Super Solo Training Plans are now available at:
Get Super Solo Training Plans

Join Tom and Chelsea for today’s BJJ WOD. Kettlebell will be useful!

Round #1:
10 minute AMRAP

10x Banded deadlifts
10x Fire hydrants (each side)
10x Glute bridge (each side)
10x Curtsey squat (each side)
10x Sumo squat

Round #2:
10 minute AMRAP

10x Guard pull
15x Opposite foot punch (each side)
20x Downward dog press ups
25x Calf raises

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

Download your free copy of Performance Drilling at
Get Performance Drilling

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

Super Solo Training Plans are now available at:
Get Super Solo Training Plans

Join Tom and Chelsea for today’s BJJ WOD. Kettlebell will be useful!

Round #1:
10 to 1 Ladder

– Bridge/ shrimp/ turtle/ sit-through
– Double leg/ sprawl/ sit out

Round #2:
10 minute AMRAP

10x Kettlebell swings
10x Kettlebell round the world (5 per side)
20x Ab wheel
10x Turkish get ups (5 per side)

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

Download your free copy of Performance Drilling at
Get Performance Drilling

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

Super Solo Training Plans are now available at:
Get Super Solo Training Plans

Join Tom and Chelsea for today’s BJJ WOD. Bands will be useful!

Round #1:
AMRAP in 10 minutes

5x Broad jump w/ monster walk
10x Squat pulse
10x Lateral lunge (per side)
10x Reverse lunge (per side)

Round #2:
EMOM for 10 minutes

10x Step ups
10x Sprawls
10x Tuck twists

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

Download your free copy of Performance Drilling at
Get Performance Drilling

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

Super Solo Training Plans are now available at:
Get Super Solo Training Plans