Fitness Lesson Plan - 1/18/26
Join me for an awesome workout 💪
1/19 Monday AM - AMRAP
8 KB Thrusters
10 CB Swipes
12 KB Swings
14 Shoulder Taps
1/23 Friday AM and PM - 60/30 *4x5
KB Lunges
CB Side Gama Casts
CB Flag Squads
KB Swings
January 17
January 17
Adult Program Curriculum - 1/18/26
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)
B (Thur/Sat)
* One Stripe
** Two Stripes
***Three Stripes
**** Four Stripes
Adult Gi Intermediate with Professor Thomas - Week 7:
Deeper Understanding of Deep Half Guard
Adult NoGi Intermediate with Professor Thomas - Week 7:
Deeper Understanding of Deep Half Guard
Adult Gi Study with Professor Russ:
Passing Lasso Guard pt 2
Striking with Coach Johnny - Week 1:
Boxing: Stance, Guard, Movement, Gallop Step
Kickboxing: Round Kick (Fundamentals)
Combo: The Back-Em Up Drill
❗❗** Announcements **❗❗
RŌL FAMILY OUTING
When: Sunday 1/18 from 3-7pm (show up when you can)
Where: Winter Wonderland Ice Rink (15600 West Ave. & Fun Drive, Orland Park, IL 60462)
(ALL PARTICIPANTS ARE RESPONSIBLE FOR THEIR OWN FEES ASSOCIATED WITH ICE SKATING)
UFC NIGHT
When: Saturday January 24th
Bring a Dish to share!
January 10
Adult Program Curriculum - 1/11/26
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)
B (Thur/Sat)
* One Stripe
** Two Stripes
***Three Stripes
**** Four Stripes
White Belt Must Know
Adult Gi Intermediate with Professor Thomas - Week 7:
Double Leg Takedowns
S-Mount Escapes and Deep Half Guard
Adult NoGi Intermediate with Professor Thomas - Week 7:
Double Leg Takedowns
Attacks from Top Control - chaining submissions
Adult Gi Study with Professor Russ:
Passing Lasso Guard
Striking with Coach Johnny - Week 12:
Boxing: Back 'em Up Drill, KO Drill
Kickboxing: Block/Parry/Counter Front Kicks and Round Kicks
Combo: The Bas Combo
❗❗** Announcements **❗❗
CHILI POTLUCK
When: TOMORROW - Saturday, January 11, 2026 AFTER OPEN MAT
Bring your favorite Chili, share with everyone, train a little and have fun. We will select the best one after the Open Training
RŌL FAMILY OUTING - ICE SKATING
When: Sunday 1/18 from 3-7pm (show up when you can)
Where: Winter Wonderland Ice Rink (15600 West Ave. & Fun Drive, Orland Park, IL 60462)
(ALL PARTICIPANTS ARE RESPONSIBLE FOR THEIR OWN FEES ASSOCIATED WITH ICE SKATING)
UFC NIGHT
When: Saturday January 24th
Where: RŌL Academy
Bring a Dish to share!
January 03
• Edited (Jan 05, 2026)
Adult Program Curriculum - 1/4/26
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)
B (Thur/Sat)
* One Stripe
** Two Stripes
***Three Stripes
**** Four Stripes
Adult Gi Intermediate with Professor Thomas - Week 6:
Single Leg Takedown setups and entries
Attacks from Top Control
Adult NoGi Intermediate with Professor Thomas - Week 6:
Single Leg Takedown Setups and Entries
Escapes from Top Control
Adult Gi Study with Professor Russ:
Lasso Attacks Part 2
Striking with Coach Johnny - Week 11:
Boxing: Back 'em Up Drill, KO Drill
Kickboxing: Block/Parry/Counter Front Kicks and Round Kicks
Combo: The Bas Combo
❗❗** Announcements **❗❗
Chili Potluck
When: Sunday, January 11, 2026
Bring your favorite Chili, share with everyone, train a little and have fun!
UFC NIGHT
When: Saturday January 24th
Bring a Dish to share!
December 27, 2025
• Edited (Dec 29, 2025)
Adult Program Curriculum - 12/28/25
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)
B (Thur/Sat)
* One Stripe
** Two Stripes
***Three Stripes
**** Four Stripes
Adult Gi Intermediate with Professor Thomas:
Open Training
Adult NoGi Intermediate with Professor Thomas:
Open Training
Adult Gi Study with Professor Russ:
Attacks from Lasso Guard
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
❗❗** Announcements **❗❗
Holiday Schedule:
12/31 9AM Open Mat
1/1 CLOSED
Chili Potluck
When: Saturday, January 11, 2026
Bring your favorite Chili, share with everyone, train a little and have fun. We will select the best one after the Open Training
December 21, 2025
Adult Program Curriculum - 12/21/25
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)
B (Thur/Sat)
* One Stripe
** Two Stripes
***Three Stripes
**** Four Stripes
Adult Gi Intermediate with Professor Thomas
Open Training
Adult NoGi Intermediate with Professor Thomas
Open Training
Adult Gi Study with Professor Russ:
Lasso Guard Sweeps pt 2
Striking with Coach Johnny:
Boxing: Pull: Technique, Numbers + Slip
Kickboxing: Blocking: Low Kick, Body Kick + Counter
Combo: The Holland Combo
❗❗** Announcements **❗❗
Holiday Schedule:
12/24 9AM Open Mat
12/25 CLOSED
12/31 9AM Open Mat
1/1 CLOSED
December 14, 2025
Adult Program Curriculum - 12/14/25
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)
B (Thur/Sat)
* One Stripe
** Two Stripes
***Three Stripes
**** Four Stripes
White Belt Must Know
Adult Gi Intermediate with Professor Thomas - Week 5:
Top Control Escapes with Butterfly Hook
Adult NoGi Intermediate with Professor Thomas - Week 5:
Triangle Chokes setup and entries
Adult Gi Study with Professor Russ:
Lasso Guard Sweeps
Striking with Coach Johnny:
Boxing: Slip: Technique, Numbers + Slip
Kickboxing: Front Kick: Technique, Numbers/Walking + Front Kicks
Combo: 1 Liver Low / Check It
❗❗** Announcements **❗❗
December 07, 2025
Adult Program Curriculum - 12/7/25
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)
B (Thur/Sat)
* One Stripe
** Two Stripes
***Three Stripes
**** Four Stripes
White Belt Must Know
Adult Gi Intermediate with Professor Thomas - Week 4:
Knee Cut Passing
Adult NoGi Intermediate with Professor Thomas - Week 4:
Folding Passing
Adult Gi Study with Professor Russ:
Intro to Lasso
Striking with Coach Johnny:
Boxing: Rolls - single punch, 2 punch series
Kickboxing: Numbers with Knees, Walking Knee Drill
Combo: The 1 Body Combo
❗❗** Announcements **❗❗
Global Grappling Day Workshop with Coach Tim
When: Saturday December 13th @ 11:30
Massage Therapist on site (sign up sheet in the office)
November 30, 2025
Adult Program Curriculum - 11/30/25
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)
B (Thur/Sat)
* One Stripe
** Two Stripes
***Three Stripes
**** Four Stripes
Adult Gi Intermediate with Professor Thomas - Week 3:
Lapel Chokes and Attacks
Adult NoGi Intermediate with Professor Thomas - Week 3:
Opening Guard Standing and X-guard
Adult Gi Study with Professor Russ:
Review and Wrap up from Saddle
Striking with Coach Johnny:
Boxing: Overhand Punch, Numbers 6-9, Blocking Hooks
Kickboxing: Knee Technique, Knees on Thai Pads (Hook Knee-Cross Knee)
Combo: The Switch It Combo
❗❗** Announcements **❗❗
November 23, 2025
Adult Program Curriculum - 11/23/25
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)
B (Thur/Sat)
* One Stripe
** Two Stripes
***Three Stripes
**** Four Stripes
White Belt Must Know
Adult Gi Intermediate with Professor Thomas - Week 3:
Toreando Passing
Adult NoGi Intermediate with Professor Thomas - Week 3:
Guard Open / Hip in Passing
Adult Gi Study with Professor Russ:
A Deeper Dive into Saddle Based Leg Locks - Adding more Attacks
Striking with Coach Johnny:
Boxing: Upper Cuts & Two-Punch Series w/ Double Jab
Kickboxing: Cross-Lead Kick / Lead Hook-Rear Kick
Combo: The Sticks Combo
❗❗** Announcements **❗❗
THANKSGIVING SCHEDULE
11/27 9AM OPEN MAT (ALL REGULAR CLASSES CANCELLED)
11/28 ACADEMY IS CLOSED
POST-THANKSGIVING WORKOUT WITH COACH RAJ!
When: Friday, November 28th at 10:00 AM