Hopefully, our internet connection holds out. Here’s today’s workout:

Round #1:
10 minute AMRAP

10 x Good mornings
5 x Turkish get ups (p/s)
10 x Zombie walks (p/s)
10 x Single leg glute bridge (p/s)

Round #2:
EMOM for 10 minutes

5 x Guard pull
5 x Double leg
20 x Knee slide

Record rounds and reps 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

We’re back and excited for today’s BJJ WOD. Hopefully, our internet connection holds out. Here’s today’s workout:

Round #1:
15 minute AMRAP

5 x KB Clean / squat (p/s)
5 x KB Overhead press (p/s)
10 x Quad extensions
5 x KB Halo (p/s)
5 x KB Round the world (p/s)

Round #2:
Tabata

– Drop Step
– Step Ups

Record ladder time 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

Unfortunately, our internet connect is still not fixed, however, don’t let that stop you doing the BJJ WOD. Check out today’s workout below:

Round #1:
10 minute AMRAP

10 x Crossover press ups
10 x Around the world
10 x Skull crushers
10 x Hollow body rocks
10 x Weighted push / pull

Round #2:
10 minute AMRAP

10 x Headstand cartwheel
10 x Squat thrusts
10 x Jump squats
10 x Guard pulls

Record ladder time 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. 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