TacFit - Wed 12/11/24

Circuit Wednesday

Protocol: 30/30 *5 x4

1. Deadbugs

2. KB 2H Push Press

3. Agility Ladder

   • Forward - In, In, Out, Out

   • Lateral - In, In, Out, Out

   • Ickey Shuffle - In, Out, Up

4. Med Ball Rainbow Split Squat

5. CB Double Swing to Order to Flag Press

I spent a lot of time grappling before I was even aware of jiujitsu. Wrestling matches are structured so differently amongst duration, scoring, and objectives, that I always wanted to push the pace and would inevitably gas out. I spent several months attending open mats with the objective of rolling every round. Eventually, I was able to control my pace and roll every round. 

What have you figured out that you struggled with for longer than you have anticipated?

🆕 Back Control Escapes are now available 🆕
Check it out - https://rolacademy.tv/programs/back-control-escapes

TacFit - Tue 12/10/24

AM - Kettlebell Tuesday

KB 2H Complex
Protocol:  Reps x 10 Sets w/ 60 second rest

• Even rounds start first exercise with 8 reps and do each sequential exercise less 1 rep

• Odd rounds start with 2 reps and add 1 rep to each

1. Deadlift x8 -> x2

2. Clean x7 -> x3

3. Horn Squat x6 -> x4

4. Push Press x5 -> x5

5. Alt Lunges x4 -> x6

6. Swings x3 -> x7

7. Offset Push-Up x2 -> x8

Finisher:
1 min Banded Lateral Walks
1 min Wall Squat
1 min Dead Hang

PM - Challenge Class

Protocol: 30/30 *6 x3

1. Squat

   1. Parallel Squat

   2. Trinity Squat

2. CB 2H Front Tap It

3. Push Up

   1. Knee Press

   2. Push Up

4. CB 2H Front Swing

   1. Rock It

   2. Swing

5. Shoulder Bridge

   1. Shoulder Bridge

   2. Shoulder Bridge Reach

6. CB 2H Front Swing to Order

   1. Swing

   2. Swing to Order

Adult Program Curriculum - 1/8/24

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

• Turtle to Back Control

• Triangle Choke from Guard

B (Thu-Sat)

• Kick-up from Guard

• Arm Lock from Guard

• Pendulum Sweep from Guard

Adult Gi Intermediate - Week 5:

• Takedown: Single Legs

• Top Control Escape (trap and bridge)

• Top Control Escape (hip escape)

• Top Control Escape (butterfly)
  

Adult NoGi Intermediate - Week 5:

• Takedown: Arm Drag to Sit Out to Single Leg

• Transition from Top to Back Control

• Arm-in Triangle from Top Control

• Triangle Choke from Top Control

Adult Gi Advanced:

• Top Half Guard Leg Attack Sequence

Monday 12/9/24

60/30* 4x4

1. Dbl CB swing to flag press

2. Deadbugs

3. Dbl CB swing to park to lunge

4. Sit thru knee/ sit thru

Kids Program Curriculum - 12/8/24

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 5

• Kimura Lock from Side Control

• Mat Chat Topic: Community and Team

Kids All Levels:

Week 5

• Side Control Escape (double under)

• Kimura Lock from Side Control

• Mat Chat Topic: Community and Team

Kids Intermediate:

Week 5

• Takedown: Drop Seoi-nage

• Side Control Escape-Single Leg

• Kimura Lock from Side Control

Kids Advanced:

Week 5

• Takedown: Single Legs

• Back Control Attacks

❗❗** Announcements **❗❗

🐅🎄RŌL Kids Zoo Lights Meet-up

• When: Saturday, December 21st at 4PM

• Families are responsible for their own parking and entrance fees 

• RSVP HERE

📷RŌL Kids Photoshoot

• When: Sunday, January 12th

• REGISTER NOW TO RESERVE YOUR TIME SLOT

Time for our weekly question.

What’s a lesson or skill you have learned or developed on the mats at Jiu Jitsu that you have then been able to transfer to other areas of your life off the mats?

For me, an important one has been being able to prioritize and focus on the things that actually matter and move me closer to my goals and to minimize the things that aren’t as important and to avoid the things that I would consider to be outside noise or distractions. Let me know what you think in the comments below! 

Friday 12/6/24

90/30* 3x4

• Double CB Swing/Double CB Swipe

• Reverse lunges

• Double CB Swing to Squat

TacFit - Thu 12/05/24

AM - EMOTM Thursday
Protocol:  EMOTM - 20 min

1. KB Complex x2

2. KB 1H Deadlift (R)

3. KB 1H Deadlift (L)

4. KB 2H Deadstop Swing

5. Jumping Lunges x4

PM - Challenge Class
Protocol: 30/30 *6 x4
CB 2H Front Complex

1. Tap It

2. Rock It

3. Swing

4. Swing to Order

5. Arm Cast

6. Swipe