Fitness Plan - 1/25/26

Monday 10AM - Thomas
AMRAP - 1-2-3-4-5 // 5-4-3-2-1

KB Swings
KB Thrusters 
KB Cleans - L+R
KB ATW + Lunges - L+R

Monday 5PM - Raj
30/10

Reverse lunges
Wall balls
Mountain climbers
Plank shoulder taps

Wednesday 10AM and 5PM - Raj
60/30

KB High Pull 2x each side
Lunges
KB Goblet floor press
KB ATW

Tuesday 8:15AM - Raj
60/30

KB press squat
Glute Bridge
KB Overhead Lunge
Squat

Thursday 8:15AM - Raj
30/10

KB front Raise
Push up
Good morning
Suit case deadlift

Friday 10AM and 5PM - Thomas
30/10

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

Adult Program Curriculum - 1/25/26

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)

• Single Leg Take Down from Collar Grips

• Hip-in Guard Pass**

• Tripod Sweep from Guard***

B (Thur/Sat)

• Single Leg Take Down from Clinch***

• Scissor Sweep from Guard***

• Tripod Pass from Half Guard

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

White Belt Must Know

Adult Gi Intermediate with Professor Thomas - Week 8:

• S-Mount Attacks from Chokes to Arm Locks

Adult NoGi Intermediate with Professor Thomas - Week 8:

• S-Mount Attacks from Chokes to Arm Locks

Adult Gi Study with Professor Russ:

• Lasso Review and System Review

Striking with Coach Johnny -  Week 2:

• Boxing: Straight Punches (Jab - Cross) - Numbers (1-4)

• Kickboxing: Body Kicks on Thai Pads - Two Punch Series

• Combo: Two-Thirty Drill

❗❗** Announcements **❗❗

UFC NIGHT

• When: Saturday January 24th

• Bring a Dish to share!

Coach Pete Side Control Workshop (Gi)

• When: Feb 7th @ 11

FULL EVENT LIST HERE

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

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)

• Grip Breaking

• Open Guard Sitting**

• Double Under Pass**

B (Thur/Sat)

• Guard Retention*

• Open Guard Standing**

• Chair Sweep

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

White Belt Must Know

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)

• MORE INFO HERE

UFC NIGHT

• When: Saturday January 24th

• Bring a Dish to share!

FULL EVENT LIST HERE

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)

• Osoto Gari****

• Kimura Lock from Side Control****

• Kimura Lock from North-South

B (Thur/Sat)

• Hook Defense*

• Side Control Escape (shoulder pressure)

• Side Control Escape (re-guard)****

* 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)

• MORE INFO HERE

UFC NIGHT

• When: Saturday January 24th

• Where: RŌL Academy

• Bring a Dish to share!

FULL EVENT LIST HERE

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)

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

• Side Control Escape (belt grip)**

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

B (Thur/Sat)

• Head Lock Escape (lean forward)

• Head Lock Escape (lean backward)

• Transition from Side to Top Control

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

White Belt Must Know

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!

FULL EVENT LIST HERE

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)

• Rear Naked Choke Defense**

• Rear Naked Choke (RNC)***

• Arm Behind the Head Choke

B (Thur/Sat)

• Front Bear Hug Defense

• Guillotine Choke from Guard

• Turtle Escape - Knee Grip

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

White Belt Must Know

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

FULL EVENT LIST HERE

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)

• Bear Hug Defense to Kimura Lock

• Transition from Turtle to Back

• Bottom Collar Choke

B (Thur/Sat)

• Transition from Guard to Back Control

• Back Control Escape (bridge)***

• Back Control Escape (single leg)

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

White Belt Must Know

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

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)

• Guillotine Defense from Guard

• Cross Choke from Guard

• Baseball Choke from Guard

B (Thur/Sat)

• Guillotine Defense Standing****

• Kimura Lock from Guard

• Kimura Bump from Guard

* 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 **❗❗

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)

• Kick-up from Guard

• Arm Lock from Guard***

• Pendulum Sweep from Guard

B (Thur/Sat)

• Tackle Defense**

• Guillotine Choke from Guard

• Triangle Choke from Guard

* 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)