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

Kids Program Curriculum - 1/25/26

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 14

• Guard Pull

• Bull-rider Pass

• Mat Chat:  Rules

Kids Fundamentals:
Week 14

• Guard Pull

• Hip-in Pass

• Mat Chat: Rules

Teens Fundamentals:
A

• Single Leg Take Down from Collar Grips

• Hip-in Guard Pass

• Tripod Sweep from Guard

B

• Single Leg Take Down from Clinch

• Scissor Sweep from Guard

• Tripod Pass from Half Guard

Kids Intermediate:
Week 1 - Guard - Sweeps

• Takedown: Guard Pull

• Tripod Sweep

• Chair Sweep

Kids Competition Class:
Week 13  - Playing for Points

• Mat Chat: Understanding Points

Kids/Teens Striking:
Week 2

• Boxing: The Jab

• Kickboxing: Rear Round Kick - Southpaw

• Combo: The Sticks Combo

• Mat Chat: Decide Your Goals

I am currently on a work trip which has inspired this question, when you are out of town for work or for fun, do you find a place to train? 

I personally do not but that’s only due to the lack of free time. I would love to be able to get a class in while away. I’m curious how many savages we have that make the time and the effort to bring their Gi and attend a class. 

Question that comes to mind for all those with a ROLtv account. What is you favorite seminar?

One of the ones that had one of the biggest impacts: Jeff Serafin https://rolacademy.tv/programs/2022-11-19-jeff-serafin?category_id=89230&utm_source=product&utm_medium=share&utm_campaign=content_share&utm_term=1965357&utm_content=copy

I might be biased but this one seems pretty cool https://rolacademy.tv/programs/2023-09-30-russ-usauskas-workshop?category_id=89230&utm_source=product&utm_medium=share&utm_campaign=content_share&utm_term=2617366&utm_content=copy

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

Kids Program Curriculum - 1/18/26

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 13

• Chair Sweep

• Mat Chat: Being Responsible

Kids Fundamentals:
Week 13

• Open Guard Standing

• Chair Sweep

• Mat Chat: Being Responsible

Teens Fundamentals:
A

• Grip Breaking

• Open Guard Sitting

• Double Under Pass

B

• Guard Retention

• Open Guard Standing

• Chair Sweep

Kids Intermediate:
Week 32 - Top Control - Submissions

• Takedown: Single Leg Takedown (lift & drive)

• Arm-in Choke from Top Control

• Triangle Choke from Top Control

Kids Competition Class:
Week 11  - Playing for Points

• Mat Chat: Understanding Points

Kids/Teens Striking:
Week 1

• Boxing: Stance, Guard, Movement

• Kickboxing: Roundkick (Fundamentals)

• Combo: The Sticks Combo

• Mat Chat: How You Think Is Everything

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

What is one win you had in the past week? Big or small, on or off the mats.

I think motivation and confidence can really dip when we stop seeing or recognizing the little improvements we are making in our lives or on the mats. 

Instructors and Coaches - If you could go back in time and have a conversation with your white belt self, what would you tell yourself about the journey ahead?


🤔💭