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

Fitness Workout Plan 4/6/26

Monday - 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

Tuesday - 60/30
KB Curl to Thruster
KB Over Shoulder Toss
KB Swing
KB Halo to Pullover

Wednesday - AMRAP
10 KB DL to Front Raise
10 KB Squat Press Out
10 KB Clean R+L
10 KB Alt Swing
10 KB Throw Over R+L

Thursday - 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

Friday - 60/30
KB Curl to Thruster
KB Over Shoulder Toss
KB Swing
KB Halo to Pullover

Saturday - 45/15
KB Throw overs R
KB Plank Saws
KB Throw overs L
KB Hollow Holds

Weekly Question Time… 🥋

What is your interpretation of a Black Belt?

Some of you are working toward it, some of you are not focused on rank, and some of you may not care about belts at all, and that’s perfectly fine. But regardless of where you stand, we all carry a certain vision, expectation, or feeling about what a Black Belt represents.

Take a moment and describe what a Black Belt means to you, in a few sentences.

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
4 KB Swings 
4 KB Snatches
4 KB Thrusters  

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

Saturday - EMOM 1H KB
4 KB Swings 
4 KB Snatches
4 KB Thrusters 

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