Fitness Workout Plan 3/23/26

Monday - AMRAP
5 KB Cleans 
5 KB Squats
5 KB Presses
5 KB Snatches
5 KB Swings 

Tuesday - 45/15 KB
KB Staggered Rows
KB Front Rack Squats
KB ATW + Toss Over 
KB Pushups 
KB 1H Swings 

Wednesday - 45/15
KB Half Kneeling Throw Overs R
KB Plank Saws
KB Half Kneeling Throw Overs L
KB Hollow Holds 

Thursday - AMRAP

5 KB Cleans 
5 KB Squats
5 KB Presses
5 KB Snatches
5 KB Swings 

Friday - 45/15 KB
KB Staggered Rows
KB Front Rack Squats
KB ATW + Toss Over 
KB Pushups 
KB 1H Swings 

Saturday - AMRAP 
5 KB Cleans 
5 KB Squats
5 KB Presses
5 KB Swings 

Kids Program Curriculum - 3/22/26

Welcome to a New Week in the Kids Program! 

Each week in our Kids Program, we're building confidence, discipline, and focus as we dive into new techniques and skills on the mats. From mastering fundamental movements to developing more advanced concepts, every class is designed to help our young athletes grow both in Jiu Jitsu and in life. We’re all about learning, teamwork, and, of course, having fun along the way! Get ready for an exciting week of training and improvement!

Little Kids:
Week 7

• Transition from Side to Top

• Cross Choke from Top Control

• Mat Chat: Respect

Kids Fundamentals:
Week 7

• Transition from Side to Top

• Cross Choke from Top Control

• Mat Chat: Respect

Teens Fundamentals:
A 

• Hook Defense

• Side Control Escape (shoulder pressure)

• Side Control Escape (re-guard)

B 

• Osoto Gari

• Kimura Lock from Side Control

• Kimura Lock from North-South

Kids Intermediate:
Week 11 - Side Control - Transitions

• Takedown: Single Leg Takedowns

• Transition from Side to Top

• Transition from Side to Top (foot in)

Kids Competition Class:
Week 6

• Get on top, stay on top

• Defending takedowns and Guard Pulls

Kids/Teens Striking:
Week 10

• Boxing: The Single Punch Series

• Kickboxing: Lorek Combo “Lumberjacks” - Hook, Low / Hook, High / Hook, Switch

• Combo: The Deckers Combo

• Mat Chat: Be Real, Be Reliable

  
  

Adult Program Curriculum - 3/22/26

Welcome to a New Week in the Adult Program! 

Each week, we’re building skills and exploring techniques designed to deepen your understanding and elevate your practice on the mats. From refining foundational movements to mastering advanced concepts, our focus is on cultivating confidence, control, and creativity in every position. Get ready to train hard, support your teammates, and push yourself as we dive into another week of growth and discovery!

Adult Gi Fundamentals:
A (Mon/Wed)

• Hook Defense*

• Side Control Escape (shoulder pressure)

• Side Control Escape (re-guard)****

B (Thur/Sat)

• Osoto Gari****

• Kimura Lock from Side Control****

• Kimura Lock from North-South

* One Stripe
** Two Stripes
***Three Stripes
**** Four Stripes

White Belt Must Know


Adult Gi Intermediate with Professor Thomas - Week 16:

• Seoi Nage and Collar Chokes from Back

Adult NoGi Intermediate with Professor Thomas - Week 16:

• 2on1 and Back Control Escapes
  

NoGi Study with Coach John:

• Recap of the Lower Leg Shift Sweep

Striking with Coach Johnny -  Week 10:

• Boxing: Back 'em Up Combo, Two-Thirty Drill

• Kickboxing: Block/Parry/Counter Front Kicks, Round Kick into Front Kick, Touch & Chop Drill

• Combo: The Hemmers Combo

Fitness with Professor Thomas:

• Weekly Plan

❗❗** Announcements **❗❗

GRAPPLING INDUSTRIES TEAM COMPETITION

• When: Saturday, April 11th

• DETAILS AND REGISTRATION HERE

GI WORKSHOP WITH COACH SCOTT

• When: Saturday, April 18th @ 11AM

ROL KIDS SUMMER CAMP

• DETAILS AND REGISTRATION HERE

FULL EVENT LIST HERE

On March 7, 2026, Marc Hansen conducted an outstanding NoGi Takedown Workshop that brought tremendous value to everyone in attendance. Marc’s attention to detail and clear method of instruction made the material accessible and engaging for practitioners of all levels.

Throughout the workshop, Marc not only demonstrated effective takedown techniques but also emphasized the underlying principles that make a strong stand-up game in NoGi grappling. Participants worked through key entries and setups, including Ko Uchi Gari and Uchi Mata, while learning how to properly create off-balance, manage distance, and connect their attacks with control and timing.

Now available on RŌL TV - https://rolacademy.tv/programs/2026-03-07-marc-hansen

What do you value more during a roll, control or the submission? 

I’d rather be in complete control the entire roll with no submission, than catching a lucky submission in the first minute. 

I’m talking in a training session.. in competition by all means catch that lucky submission and conserve energy! 

Kids Program Curriculum - 3/15/26

Welcome to a New Week in the Kids Program! 

Each week in our Kids Program, we're building confidence, discipline, and focus as we dive into new techniques and skills on the mats. From mastering fundamental movements to developing more advanced concepts, every class is designed to help our young athletes grow both in Jiu Jitsu and in life. We’re all about learning, teamwork, and, of course, having fun along the way! Get ready for an exciting week of training and improvement!

Little Kids:
Week 6

• Side Control Escape (hip control)

• Mat Chat: Bullying

Kids Fundamentals:
Week 6

• Side Control Escape (hip control)

• Side Control Escape (shoulder pressure)

• Mat Chat: Bullying

Teens Fundamentals:
A

• Head Lock Escape (lean forward)

• Head Lock Escape (lean backward)

• Transition from Side to Top Control

B

• Standing Head Lock Defense (no strikes)

• Side Control Escape (belt grip)

• Side Control Escape (single leg)

Kids Intermediate:
Week 9 - Side Control - Escapes

• Takedown: Bearhug Escape (without arms)

• Side Control Escape (shoulder pressure)

• Side Control Escape (single leg)

Kids Competition Class:
Week 5

• Position before Submission - scoring points with mount, back control, and knee on belly.

Kids/Teens Striking:
Week 8

• Boxing: The Single Punch Series

• Kickboxing: Lorek Combo “Lumberjacks”

• Combo: The Deckers Combo

• Mat Chat: Talk it out, Work it out

  
  

Adult Program Curriculum - 3/15/26

Welcome to a New Week in the Adult Program! 

Each week, we’re building skills and exploring techniques designed to deepen your understanding and elevate your practice on the mats. From refining foundational movements to mastering advanced concepts, our focus is on cultivating confidence, control, and creativity in every position. Get ready to train hard, support your teammates, and push yourself as we dive into another week of growth and discovery!

Adult Gi Fundamentals:
A (Mon/Wed)

• Head Lock Escape (lean forward)

• Head Lock Escape (lean backward)

• Transition from Side to Top Control

B (Thur/Sat)

• Standing Head Lock Defense (no strikes)***

• Side Control Escape (belt grip)**

• Side Control Escape (single leg)****

* One Stripe
** Two Stripes
***Three Stripes
**** Four Stripes

White Belt Must Know


Adult Gi Intermediate with Professor Thomas - Week 15:

• Seoi Nage and Back Control Escapes

Adult NoGi Intermediate with Professor Thomas - Week 15:

• 2on1 Take Downs and Turtle Concepts
  

NoGi Study with Coach John:

• Covering the difference between underhooks to build up to dogfight or going underneath your partner

Striking with Coach Johnny -  Week 9:

• Boxing: Pull: Technique, Numbers + Slip

• Kickboxing: Blocking: Low Kick, Body Kick + Counter

• Combo: The Holland Combo

Fitness with Professor Thomas:

• Weekly Plan

❗❗** Announcements **❗❗

GRAPPLING INDUSTRIES TEAM COMPETITION

• When: Saturday, April 11th

• DETAILS AND REGISTRATION HERE

GI WORKSHOP WITH COACH SCOTT

• When: Saturday, April 18th @ 11AM

ROL KIDS SUMMER CAMP

• DETAILS AND REGISTRATION HERE

FULL EVENT LIST HERE

Fitness Workout Plan 3/16/26

Monday - AMRAP
8 KB Row 
8 KB Deadlift 
8 KB Press 
8 KB Squat
Push Ups (to failure)

Tuesday - AMRAP
5 Snatches
5 OH Lunges
5 Cleans
5 Swings
5 Rows

Wednesday - AMRAP
KB Swing 
KB High Pull 
KB Squat Swing
KB Rev Lunge Swing 

Thursday - AMRAP
8 KB Row 
8 KB Deadlift 
8 KB Press 
8 KB Squat
Push Ups (to failure)

Friday - AMRAP
5 Snatches
5 OH Lunges
5 Cleans
5 Swings
5 Rows

Saturday - AMRAP / 2:30
5 KB Rows R
5 KB Swings R
5 KB Thrusters R
5 KB Rows L
5 KB Swings L
5 KB Thrusters L

What is more important for jiu jitsu, strength or flexibility? 

Fitness Workout Plan 3/9/26

Monday - Cancelled

Tuesday - 60/30
KB ATW + Rev Lunge
KB Upright Row + Reverse Curl
KB Hand to Hand Swing
KB Pull Through + Push-Up

Wednesday - 60/30
KB Curl to Thruster
KB Over Shoulder Toss
KB Swing
KB Halo to Pullover

Thursday - 60/30
KB ATW + Rev Lunge
KB Upright Row + Reverse Curl
KB Hand to Hand Swing
KB Pull Through + Push-Up

Friday - 60/30
KB Curl to Thruster
KB Shoulder Toss-over
KB Swing
KB Halo to Pullover

Saturday - AMRAP
8 KB DL to Front Raise
8 KB Alt Swing
8 KB Squat Press Out
8 KB Clean R+L
8 KB Throw Over R+L