Register for a completely free account to gain access to the sample courses and lessons below, as well as our Get Ups & Gis podcast. After you register, you’ll get an email with a discount code for 10% off any of our courses!


Kettlebells: Free Class

Mira Gracia doing a single military press with a kettlebell

Monthly Kettlebell Class – May 2022

One of our favorite snatch workouts to prepare you for your snatch test!

Mobility: Free Workout

Monthly Mobility Workout – May 2022

Overhead shoulder mobility with coach Mira!

BJJ: Technique of the Month

Technique of the Month – May 2022

Learn crucial details of how to escape the mounted position!

Jiu Jitsu Self-Defense Workshop

We recently taught a self-defense workshop to a group of young ladies from IRCO (Immigrant and Refugee Community Organization). After teaching the workshop we decided to film the techniques we showed so that people everywhere can have free access to simple and effective self-defense techniques. In this free course you will learn how to protect yourself both from a standing position as well as on the ground, and you will get to hear real-life experiences and self-defense advice from four women in our Jiu Jitsu program.

Jiu Jitsu – Before You Train

Helpful tips before you step onto the mats

  • Understanding the positional hierarchy – your “road map” for Jiu Jitsu

  • How to tie your belt

  • Hygiene in Jiu Jitsu

  • Understanding tapping out and how to do it

  • Bowing in Jiu Jitsu, such as when you step onto or off of the mats

Progressive system to learn how to do spins with the Bulgarian Bag

  • Demonstration of spins

  • Stance and weight shift

  • Side to side swings

  • Half spins

  • Full spins

  • Common mistakes

Bulgarian Bag Spins

How to do Bulgarian Bag Spins

Have you ever wondered how to do spins with the Bulgarian Bag? In this lesson coach Tony breaks it down into a progressive system to get you moving in the right direction!