BBQ Chicken – Academy of Self Defense

Unleash Your Potential with Today’s GRIT WOD!

Ready to push your limits and feel the burn? Today’s GRIT Workout of the Day (WOD) at the Academy of Self Defense in Santa Clara is here to challenge you, improve your strength, boost your endurance, and build a supportive community. This dynamic workout caters to all fitness levels, from beginners to advanced athletes. Let’s dive in!

Today’s GRIT WOD

BBQ Chicken

Get ready to power through this high-energy circuit. Here’s what today’s WOD looks like:

1. 20 Overhead Walking Lunges
   Engage your core and stabilize as you step forward with a weight held overhead. Aim for good form: keep your back straight and your knees aligned with your toes.
2. 12 Oblique Crunches
   Target your side abs with these crunches. Lying on your side, lift your torso towards your hips. Switch sides after 12 reps.
3. 12 Box Jumps
   Explosive power is key here. Jump onto a sturdy box or platform, then step or jump back down. If you’re new to this, start with a lower box height.
4. 12 CSP (Cuban Shoulder Press)
   This exercise works on shoulder mobility and strength. With light weights, perform a shoulder press with a slight rotation, keeping control through the movement.
5. 12 Head Kicks
   Incorporate some martial arts flair with head kicks. Focus on flexibility and control. If you’re a beginner, perform knee strikes instead.
6. 12 Kettlebell Snatches
   A full-body move that combines strength and coordination. Swing the kettlebell from between your legs to overhead in one fluid motion.
7. 8 Suitcase Deadlifts (Heavy)
   Grab a heavy dumbbell or kettlebell. Keeping your back straight, lift the weight as if picking up a suitcase. Repeat 8 times, focusing on your form.
8. Repeat x4
   Complete four rounds of these exercises for a full workout.

Modifications and Alternatives

• Overhead Walking Lunges: Use body weight if you’re just starting.
• Box Jumps: Step-ups are a great alternative.
• CSP: Use lighter weights or just your body weight if needed.
• Kettlebell Snatches: Substitute with dumbbell snatches.
• Suitcase Deadlifts: Use a lighter weight or perform traditional deadlifts.

Maximizing Your Workout

1. Warm-Up: Spend at least 5-10 minutes warming up your body. Jump rope, jog, or do dynamic stretches to get your blood flowing.
2. Focus on Form: Proper form prevents injury and ensures you’re working the right muscles.
3. Stay Hydrated: Drink water before, during, and after your workout.
4. Cool Down: End with stretching to improve flexibility and aid in recovery.

Share Your Progress

We love seeing your hard work! Share your progress and experiences on social media. Tag us and use the hashtag #GRITWOD. Let’s build this community together and inspire each other to keep pushing forward.

Ready to Join Us?

Are you ready to take the next step in your fitness journey? Sign up for a free trial class at the Academy of Self Defense. Visit our website for more information on our GRIT program, upcoming events, and special programs.

Start your fitness journey with us today. Join our community, challenge yourself, and see the results you’ve been dreaming of. Sign up for a free trial class at the Academy of Self Defense!