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

Kids Program Curriculum - 2/15/26

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 3

• Arm Drag

• Bearhug Take Down

• Mat Chat: Decisions and Choices

Kids Fundamentals:
Week 2 (repeating)

• Arm Lock from Knee on Belly (near)

• Arm Lock Escape (hitchhiker)

• Mat Chat: Disappointment

Teens Fundamentals:
A (Mon/Wed)

• Tackle Defense

• Guillotine Choke from Guard

• Triangle Choke from Guard

B (Thur/Sat)

• Kick-up from Guard

• Arm Lock from Guard

• Pendulum Sweep from Guard

Kids Intermediate:
Week 5 - Guard - Submissions

• Takedown: Anke Pick

• Kimura Lock from Guard

• Guillotine from Guard

Kids Competition Class:
Week 2

• Takedowns

• Mat Chat: Starting Strong (First Score Wins Mentality)

Kids/Teens Striking:
Week 5

• Boxing: Parrying Straight Punches & Synch-Up Flow

• Kickboxing: The Switch Kick

• Combo: The Hemmers Combo

• Mat Chat: Be Persistent

Adult Program Curriculum - 2/15/26

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)

• Tackle Defense**

• Guillotine Choke from Guard

• Triangle Choke from Guard

B (Thur/Sat)

• Kick-up from Guard

• Arm Lock from Guard***

• Pendulum Sweep from Guard

* One Stripe
** Two Stripes
***Three Stripes 
**** Four Stripes

White Belt Must Know


Adult Gi Intermediate with Professor Thomas - Week 11:

• Tani Otoshi - Arm and Collar Drags from Half Guard

Adult NoGi Intermediate with Professor Thomas - Week 11:

• Tani Otoshi - Butterfly Sweeps from Half Guard

Adult Gi Study with Professor Russ:

• Don’t get caught in the web… Spider Guard Escapes

Striking with Coach Johnny -  Week 5:

• Boxing: Upper Cuts & Two-Punch Series w/ Double Jab

• Kickboxing: Cross-Lead Kick / Lead Hook-Rear Kick

• Combo: The Sticks Combo
  

❗❗** Announcements **❗❗

FULL EVENT LIST HERE

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

If rules are meant to be broken, what jiujitsu rules do you like to break?

I don’t mind giving up my back. It is easier to escape than side control and I can attack you with arm locks and wrist locks if I can control your elbow. 

Kids Program Curriculum - 2/8/26

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 2

• Chest Grip Escape (up grip)

• Mat Chat: Disappointment

Kids Fundamentals:
Week 2

• Chest Grip Escape (up grip)

• Arm Lock from Knee on Belly (near)

• Arm Lock Escape (hitchhiker)

• Mat Chat: Disappointment

Teens Fundamentals:
A (Mon/Wed)

• Bear Hug Take Down

• Top Control Escape (ankle drag step over)

• Top Control Escape (ankle drag inside hook)

B (Thur/Sat)

• Double Leg Take Down

• Arm Lock from Top Control

• Key Lock from Top Control

Kids Intermediate:
Week 4 - Guard - Submissions

• Takedown: Anke Pick

• Triangle Choke from Guard

• Arm Lock from Guard

Kids Competition Class:
Week 1  -  Pulling guard

• Mat Chat: Mental Preparation

Kids/Teens Striking:
Week 3

• Boxing: Jab-Cross

• Kickboxing: The Step Kick - Southpaw

• Combo: The Switch It Combo

• Mat Chat: Never Stop Learning

  
  

Adult Program Curriculum - 2/8/26

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)

• Bear Hug Take Down

• Top Control Escape (ankle drag step over)

• Top Control Escape (ankle drag inside hook)

B (Thur/Sat)

• Double Leg Take Down

• Arm Lock from Top Control****

• Key Lock from Top Control****

* One Stripe
** Two Stripes
***Three Stripes 
**** Four Stripes

White Belt Must Know

Adult Gi Intermediate with Professor Thomas - Week 10:

• Grip Fighting and Shield Sweeps from Half Guard

Adult NoGi Intermediate with Professor Thomas - Week 10:

• Tani Otoshi and Half Guard / Weave and Tripod Pass

Adult Gi Study with Professor Russ:

• More Spider Guard Sweeps and Drills

Striking with Coach Johnny -  Week 4:

• Boxing: Parrying Straight Punches & Synch Up Flow

• Kickboxing: Blocking Round Kicks / Numbers with Round Kick

• Combo: Dutch Drill - Complete

❗❗** Announcements **❗❗

FULL EVENT LIST HERE

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