Fitness Workout Plan 3/30/26
Do Not Drop The Bell

Monday - EMOM 1H KB
4 KB Cleans
4 KB Presses
4 KB Squats

Tuesday - EMOM 1H KB
3 KB Swings 
3 KB Snatches
3 KB Thrusters 

Wednesday - EMOM 2H KB 
5 KB Goblet Squats
5 KB Swings
5 Reverse Lunges

Thursday - EMOM 1H KB
3 KB Swings 
3 KB Snatches
3 KB Thrusters  

Friday - EMOM 1H KB 
4 KB Cleans
4 KB Presses
4 KB Squats

Saturday - EMOM 2H KB
5 Goblet Squats
5 Swings
5 Reverse Lunges

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 

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

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

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

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