Fitness Weekly Plan - 3/2/26

Monday - AMRAP
16 KB Hand to Hand Swings
8 KB Rows R
8 KB Rows L
16 KB Squats
8 Clean and Press R
8 Clean and Press L

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 Kettlebell Swing
KB Halo to Pullover

Thursday - Cancelled 
Friday - Cancelled 
Saturday - Cancelled

Fitness Weekly Plan - 2/23/26

Monday - 4-2-4-2-4
4 KB Rows
2 KB Deadlifts
4 KB Cleans
2 KB Squats
4 KB Press

Tuesday - EMOM
Min 1 - Goblet clean squat 8-12  
Min 2 - Alt Lunges 10-14 
Min 3 - Front Rack Lunge (R) 8-12 
Min 4 - Front Rack Lunge (L) 8-12 
Min 5 - Deadlift 10-14  
Min 6 - Swing 16-20 
Min 7 - Plank 45 sec

Wednesday - Day OFF

Thursday- 4-2-4-2-4
4 KB Rows
2 KB Deadlifts
4 KB Cleans
2 KB Squats
4 KB Press

Friday - EMOM
Min 1 - Goblet clean squat 8-12  
Min 2 - Alt Lunges 10-14 
Min 3 - Front Rack Lunge (R) 8-12 
Min 4 - Front Rack Lunge (L) 8-12 
Min 5 - Deadlift 10-14  
Min 6 - Swing 16-20 
Min 7 - Plank 45 sec

Saturday - EMOM 
3 KB Deadlift
3 KB Row
3 KB Clean
3 KB Squat
3 KB Push press

Fitness Weekly Plan - 2/16/26

Monday and Thursday - 30/30 x 4*5
KB Toss Overs R (kneeling)
KB Plank Saws
KB Toss Overs L (kneeling)
KB Hollow Holds

Wednesday - 60/30 x 4*5
KB Goblet Squats
KB Reverse Lunges (Alt)
KB Deadlifts
KB Squat Jumps

Tuesday and Friday - KB 200
25 KB Swings each arm
50 Push-ups
25 KB Front Rack Squat
25 KB Clean & Press
25 KB Lunges
50 KB Swings

Saturday - 45/15 x 5 - Tabata
KB Staggered Rows
KB Thrusters
KB ATW + Toss Over (kneeling)
Push-ups
KB Swings

On February 7th, 2026, we had the privilege of hosting Peter Thanos for an outstanding seminar focused on side control domination. The session was designed for all levels, and Pete delivered concepts that were both highly technical and immediately applicable. He broke down the key principles that make side control truly effective, including proper weight distribution, hip positioning, crossface pressure, head control, and eliminating space before advancing. Rather than just chasing submissions, Pete emphasized earning them through control, patience, and intelligent transitions.

Now available on RŌL TV - https://rolacademy.tv/programs/2026-02-07-pete-thanos

Fitness Workout Plan - 2/8/26

Monday and Thursday 10AM - 5-4-3-2-1 - Thomas
Push-ups
KB Deadlifts
KB Halos
KB Curl ups
Squats 

Monday 5PM - 60/30 - Raj
KB Goblet Squat 
Mountain climbers 
KB Straight Leg Deadlift 
Knee Tucks

Tuesday and Friday 10AM - AMRAP
10 KB Goblet Squats
20 KB Rows
10 KB Push-Ups
20 KB Swings

Wednesday 10AM and 5PM - Raj
5 KB farmer carry 
5 Walking inchworms
5 KB swings 
5 Crab Walk 

Friday 5PM - 60/30 - Thomas
Lunges
Side Gama Casts
Flag Squads
Quad Press

Saturday 10AM - Thomas
10 Thruster
12 Clean Squat
14 Lunge (Alt)
16 Dead High Pull (Alt)
18 Swings
Rest

Weekly question guys 

What’s a Jiu Jitsu myth that drives you crazy?

Fitness Workout Plan - 2/1/26

Monday 10AM - AMRAP Progressive - Thomas
2 CB Suing
2 CB Cast
2 CB Goma Cast
2 CB Flag Press
2 CB Park Squat
2 Complex

Monday 5PM - 30/30 - Raj
Kettlebell one arm row
Mountain climbers
Kettlebell swings
Body weight squat

Tuesday 8:15AM - 60/30 - Raj
KB farmer carry
Reverse lunges
Walking inchworms
Body weight squat jump

Tuesday 10AM - 60/30 - Thomas
2CB  Swipe
KB Halo + Curl up
2CB Squats
KB ATW + Shoulder Curl

Wednesday 5PM - 60/30 - Raj
KB Clean to Squat
KB Overhead Press
Reverse Lunges
KB Offset Push up

Thursday 8:15AM - 30/10 - Raj
Suit Case Carry
Reverse Lunges
Deadlift High Pull
Lunge Press

Thursday 10AM - 60/30 - Thomas
KB Swing
CB Swipes
KB Cleans
CB Gama Casts

Friday 10AM - Kettlebell Complex 25 - Thomas
5 KB Rows 
5 KB Swings 
5 KB Cleans
5 KB Thrusters 
5 KB ATW

Friday 5PM - AMRAP Progressive - Thomas
2 CB Swing
2 CB Cast
2 CB Goma Cast
2 CB Flag Press
2 CB Park Squat
2 Complex

Saturday 10AM - 60/30 - Raj  
KB Goblet Squat
Good Mornings
KB Lunge w/rotation
Russian Twist

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

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

RŌL TV is excited to release a comprehensive new series with Max Eberle, focused entirely on the modern leg lock game. This series breaks down leg locks as a complete system rather than isolated techniques, making the material accessible, practical, and highly effective for students of all levels. Max covers key positions including 50/50, inside Ashi, and outside Ashi, with a strong emphasis on control, balance, and proper positioning.