Fitness Workout Plan - EMOM all week long

Monday - FULL BODY
Min 1: 15 Swings
Min 2: 10 Goblet Squats
Min 3: 8 Push Press
Min 4: 5 Rows

Tuesday - CORE
Min 1: 20 Russian Twists
Min 2: 40 sec Rack Hold
Min 3: 20 Plank Drags
Min 4: 40 sec Plank Hold

Wednesday - LEGS
Min 1: 15 Goblet Squats
Min 2: 20 Swings
Min 3: 10 Reverse Lunges
Min 4: 10 Deadlifts

Thursday - FULL BODY
Min 1: 20 Swings
Min 2: 15 Goblet Squats
Min 3: 10 Push Press
Min 4: 5 Rows

Friday - CORE
Min 1: 20 Russian Twists
Min 2: 40 sec Rack Hold
Min 3: 20 Plank Drags
Min 4: 40 sec Plank Hold

Saturday - FULL BODY
Min 1: 15 Swings
Min 2: 10 Goblet Squats
Min 3: 8 Push Press
Min 4: 5 Rows

Fitness Workout Plan 5/8/26

Monday - Full Body - AMRAP
5 KB Swings
5 KB Cleans
5 KB Press
5 KB Squat

Tuesday - Core - 60/30
KB Half Kneeling Throw Overs R
KB Plank Saws
KB Half Kneeling Throw Overs L
KB Hollow Holds

Wednesday - Legs - AMRAP
KB Frw Lunge
KB Squat
KB ATW + Toss over
KB Rev Lunge

Thursday - Full Body - AMRAP
5 KB Swing
5 KB Clean
5 KB Press
5 KB Squat

Friday - Core - 60/30
KB Half Kneeling Throw Over R
KB Plank Saw
KB Half Kneeling Throw Over L
KB Hollow Hold

Saturday -  Full Body - 60/30
KB ATW + Rev Lunge
KB Upright Row + Reverse Curl
KB Hand to Hand Swing
KB Pull Through

On April 14, Scott Tresch taught an outstanding seminar focused on controlling situations and building a strong foundation in Jiu Jitsu. The workshop emphasized core principles, positional awareness, and fundamental concepts that are essential for long-term growth in the art.

A must-see for all beginners looking to develop confidence, understanding, and a solid base in their Jiu Jitsu journey.

Seminar is now available on RŌL TV - https://rolacademy.tv/programs/2026-04-18-scott-tresch

Fitness Workout Plan 5/3/26

Monday - AMRAP - 2KB
5 KB Swings
5 KB Cleans
5 KB Press
5 KB Squat
5 KB Row

Tuesday - AMRAP - 2KB
5 KB KB Swing
5 KB Squat
5 KB Press
5 KB High Pull
5 KB Row

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

Thursday - AMRAP - 2KB
5 KB Swings
5 KB Cleans
5 KB Press
5 KB Squat
5 KB Row

Friday - AMRAP - 2KB
5 KB KB Swing
5 KB Squat
5 KB Press
5 KB High Pull
5 KB Row

Saturday -  60/30
KB Swings
KB Thrusters
KB Cleans - L+R
KB ATW + Lunges - L+R

Fitness Workout Plan - 4/27/26

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

Tuesday - EMOM
5 KB Swings
5 KB Cleans
5 KB Thrusters

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

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

Friday - EMOM
5 KB Swings
5 KB Cleans
5 KB Thrusters

Saturday -  60/30
KB Staggered Rows
KB Cleans
KB FR Squats
KB ATW + Toss Over 
KB Pushups 

Professor Thomas Rozdzynski’s “You Are Framed” seminar at Rough Hands BJJ delivered a clear, concept-driven approach to one of the most essential elements in Jiu-Jitsu, framing. Rather than focusing on isolated techniques, the seminar emphasized understanding how and why frames work, giving students tools they could apply across all positions.

Now available on RŌL TV - https://rolacademy.tv/programs/2026-04-17-thomas-rozdzynski-you-are-framed

Fitness Workout Plan - 4/20/26

Monday - AMRAP
5 KB Swings R
5 KB Cleans R
5 KB Thrusters R
5 KB Swings L
5 KB Cleans L
5 KB Thrusters L

Tuesday - EMOM
4 KB Swings
4 KB Snatches
4 KB Thrusters

Wednesday - 60/30
KB ATW + Lunge
KB Squats
KB Lunge Pass Thru
KB Squat + High Pull

Thursday - AMRAP
5 KB Swings R
5 KB Cleans R
5 KB Thrusters R
5 KB Swings L
5 KB Cleans L
5 KB Thrusters L

Friday - EMOM
4 KB Swings
4 KB Snatches
4 KB Thrusters

Saturday -  90/15
KB Swings
KB Cleans
KB Thrusters
KB ATW + Lunges

Fitness Workout Plan 4/13/26

Monday - Full Body - AMRAP
6 KB Rows
6 KB Cleans
6 KB OH Presses
6 KB FR Squats

Tuesday - Full Body 60/30
KB ATW + Rev Lunge
KB Upright Row + Reverse Curl
KB Halo + Pull Over
KB Plan Pull Through

Wednesday - Legs - 60/30
KB Goblet Squats
KB Alt Reverse Lunges
KB Deadlifts
KB Squat Jumps

Thursday - Full Body - AMRAP
6 KB Rows
6 KB Cleans
6 KB OH Presses
6 KB FR Squats 

Friday - Full Body - 60/30
KB ATW + Rev Lunge
KB Upright Row + Reverse Curl
KB Halo + Pull Over
KB Plan Pull Through

Saturday - Cancelled 

Here’s a simple question for this week…

What made you start Jiu Jitsu?

For some, it was a specific goal, losing weight, getting active, or improving health. For others, it may have been encouragement from friends, or a desire to learn self-defense.

Take a moment to reflect and share your story. It’s always powerful to look back at where it all started.

The “You Are Framed” series on RŌL TV by Thomas Rozdzynski is a deep dive into one of the most essential and often misunderstood concepts in Jiu Jitsu: framing. This series breaks down how to build effective structural frames using proper alignment rather than relying on strength, allowing you to manage pressure from larger or more aggressive opponents.

Now available on RŌL TV - https://rolacademy.tv/programs/you-are-framed-by-thomas-rozdzynski