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NEW SCHEDULE

CLICK HERE

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Online Workout 3/22/2020

Here's today's workout. I'll be scheduling these out to send every morning from now on. Please print out a workout calendar by clicking here so parents can track how many workouts their child does.

Second, we're going to create a structure for these workouts into 4 pieces:

Please click here to join our Grappler Station Facebook Community group. That is the easiest way for all teammates to interact.

Second, we're going to create a structure for these workouts into 4 pieces:
  • warm-up
    • run or jog outside anywhere from 5-20 minutes (choose something moderately challenging) and includes all of the stuff we do at the dojo (like inside shuffle, jumping, skipping, high knees, 10-10-10, and anything else you want to add in)
  • circuit
    • wall sits - 45 seconds
    • rest - 10 seconds
    • squats - 45 seconds
    • rest - 10 seconds
    • 6" leg raise hold - 45 seconds
    • rest - 10 seconds
  • techniques
    • Ippon Seoi Nage Uchikomis - 3 sets of 1:00 minute rounds each person, rest 0:10 seconds between rounds
    • 1 set of SPEED UCHIKOMIS (as fast as you can) 1 minute
    • Spiral Ride - 3 sets of 1:00 minute rounds each person, rest 0:10 seconds between rounds
    • Kuzure Kesa Gatame - Broken Scarf Hold - 20 repetitions each person, switching each time
  • game
    • Hold down contest - pin your partner for 20 seconds and see if they can escape to their belly. Person who loses has to do 10 squats!

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