Wondering what's going on this week at ROL? 🤔 4/28/24

Gi All Levels

Welcome to week #7 - This week in Gi All Levels our focus is on Top Control. We have two powerful Escapes to start, and we will finish things up strong with the Butterfly Sweep. This is going to be an awesome week for Top Control! See you on the mats!

• Top Control Escape (ankle drag step over)

• Top Control Escape (ankle drag inside hook)

• Butterfly Sweep

Gi Intermediate

Welcome to week #10 - Guard - Guard Sweeps

Gi Advanced

• Guard Passing

  • Knee Cut Pass off of a guard pull

NoGi Intermediate

Join us for week #11 - Half Guard

This week in NoGi Intermediate we have a variety to go over from the Half Guard position. Starting off with Arm Pass-By from Bottom Half, then Knee Lever Sweep from Bottom Half and then finishing off on Top with the Head and Arm Tripod Pass from Top Half. It’s an awesome week for Half Guard - BE THERE!

• Arm Pass-By from Bottom Half

• Knee Lever Sweep from Bottom Half

• Head and Arm Tripod Pass from Top Half

NoGi Advanced

Week #14

• Submission Defense/Escapes

• Arm Lock from inside the guard

Striking

• Kickboxing Curriculum

• Roundhouse Series Week 4

• Catching the Roundkick and Counters

Stand and Drill

• ALL NEW SEGMENT starting 5/1

No need to feel apprehensive about starting on your feet - Let’s grow that confidence together - See you on the mats!

Womens 

Welcome to week #15 - This week in Womens we have a variety of Self-Defense Scenarios to cover. Starting off on our feet we will be doing the Tackle Defense which leads right into the Standing Guillotine - this will set us up nicely to cover the Guillotine Choke Standing. Once on the ground, we will finish things up with the Kimura Lock from Side Control. 

Tackle Defense (Standing Guillotine)
Guillotine Choke Escape (Standing)
Kimura Lock from Side Control

❗❗** Announcements **❗❗

Want to add a little more to your Jiu Jitsu? Check out this video that nicely compliments this week's techniques in ALL Levels

CHECK IT OUT

TacFit - Mon 04/29/24

Flow Day

Protocol: 20 Min

FlowFit Flow 1 - Shin Box Flow

• Squat

• Tripod Squat (L)

• Shin Box

• Bridge

• Lunge

• Pigeon

• Seated Supine

• Shin Box to Squat

This week for ROL KIDS!  4/28/24

Little Kids

Welcome to week #1 - This week in Little Kids we will be teaching them a dynamic way in which they can take their partner down to the ground. Repetition is key these kids will do an awesome job learning the Clinch to Single Leg Takedown!

Clinch to Single Leg Takedown

Kids All Levels

Welcome to week #1 - This week in Kids All Levels our focus will be on two self-defense scenarios, the Jab Defense and the Hook Defense. Both very powerful ways to deflect punches while taking their partners to the ground. It is going to be an awesome week!

Jab Defense

Hook Defense

Kids Intermediate

Welcome to week #7 - This week in Kids Intermediate the kids will be starting on their feet getting to the ground using the Double Leg Takedown. Once on the ground, it’s all about Butterfly Guard. We will go over how to properly set up the Butterfly Guard and then dive into how to perform the Butterfly Sweep from Half Guard.

Double Leg Takedown

Butterfly Sweep from Half Guard

Kids Advanced

Join us for week #15 - This week in Kids Advanced the kids will work on Side Control Attacks, learning different ways in which they can set up and perform multiple Attacks from Side Control

• Side Control Attacks

Mat Chat Topic: Winning

Game of the week: Bull Dog

❗❗** Announcements **❗❗

Upcoming All Levels to Intermediate and Intermediate to Advanced Kids testing

When: May 25th @ 1pm

All Levels to Intermediate Requirements:

• Age 8+ 

• Grey Belt

Intermediate to Advanced Requirements

• Age 10+ 

• Grey / Black Belt

ASK INSTRUCTOR FOR PRINTOUT

TacFit - Thu 04/25/24

Combo Day - Bodyweight and Tool

Protocol: 60/30 *3 x4

1. Quad Press

2. CB 1H Front Swipe

3. Spinal Rock

TacFit - Wed 04/24/24

Bodyweight Day

Protocol: 60/30 *4 x3

Round 1             Round 2                  Round 3
Table Lift            Tripod Vertical         Tripod Overhead
Shin Box Shin     Box Arm Thread       Shin Box Camel
Quad Press         Quad Press Gecko    Quad Press Base Switch
Spinal Roll          Spinal Rock              Spinal Rock Pike

Wondering what's going on this week at ROL? 🤔 4/21/24

Gi All Levels

Welcome to week #6 - This week in Gi All Levels our focus will be on the Top Control position, starting off with Escaping. The Escape we are covering is the Top Control Escape (re-guard). Then we have two very powerful chokes to go over, the Cross Choke from Top Control, and the Baseball Choke from Top Control. It’s going to be an awesome week to take your Top Control to the next level. See you on the mats!

• Top Control Escape (re-guard)

• Cross Choke from Top Control

• Baseball Choke from Top Control

Gi Intermediate

Welcome to week #9 - Guard - Guard Sweeps

Gi Advanced

• 50/50 position

• Troubleshooting

• Review and Wrap Up

NoGi Intermediate

Join us for week #10 - Top Control

This week in NoGi Intermediate it's all about those Arm Locks and Shoulder Locks. Starting off with the Arm Lock from S-Mount which will blend right in with the Reverse Arm Lock from S-Mount. Finishing off we will go over the Kimura Lock from S-Mount. See you on the mats for more NoGi Intermediate!

• Arm Lock from S-Mount

• Reverse Arm Lock from S-Mount

• Kimura Lock from S-Mount
  

NoGi Advanced

Week #13

• Bottom Half Guard

• Shoulder Crunch

• Ude Gatame

Striking

• Kickboxing Curriculum

• Roundhouse Series Week 3

• Check Defense with Counters

Stand and Drill

Level-up your stand up game this week as we will be going over:

• Osoto-Gari

No need to feel apprehensive about starting on your feet - Let’s grow that confidence together - See you on the mats!

Womens 

Welcome to week #14 - This week in Womens we have a smooth and dynamic sequence to go over. Starting on the feet we will cover the Arm Drag Takedown, once on the ground we have the Transition from Side to Back Control and finish the sequence off with the powerful Bow and Arrow Choke

Arm Drag Takedown
Transition from Side to Back Control
Bow and Arrow Choke

❗❗** Announcements **❗❗

Want to add a little more to your Jiu Jitsu? Check out this video that nicely compliments this week's techniques in ALL Levels

CHECK IT OUT

This week for ROL KIDS!  4/21/24

Little Kids

Welcome to week #14 - This week in Little Kids we will be teaching them a dynamic way to pass their partners' Guard. So far we have taught them what Closed Guard is and how to open it so now our focus is on Passing the Guard! Repetition is key to setting these little ones up for success!

Bull Rider Pass

Kids All Levels

Welcome to week #14 - This week in Kids All Levels our focus will be teaching the kids two powerful and dynamic ways to pass their partner's Guard. We have been going over various techniques on the Closed Guard from both top and bottom, from setting it up, Sweeping, Opening, and now Passing. It’s going to be an awesome week!

Hip-in Pass

Bull Rider Pass

Kids Intermediate

Welcome to week #6 - This week in Kids Intermediate the kids will be starting on their feet getting to the ground using the Judo takedown Kouchi-gari. Once on the ground, our focus will be on leveling up the kids Side Control Escapes. It’s going to be a great week for these Intermediate kids!

Kouchi-gari

Side Control Escape (double under)

Side Control Escape (shoulder pressure)

Kids Advanced

Join us for week #14 - This week in Kids Advanced the kids will work on Side Control Escapes, learning different ways in which they can maneuver themselves and their partners to safely and effectively Escape.

• Side Control Escapes

Mat Chat Topic: Being a Leader

Game of the week: Bull Dog

❗❗** Announcements **❗❗

Upcoming All Levels to Intermediate and Intermediate to Advanced Kids testing

When: May 25th @ 1pm

All Levels to Intermediate Requirements:

• Age 8+ 

• Grey Belt

Intermediate to Advanced Requirements

• Age 10+ 

• Grey / Black Belt

ASK INSTRUCTOR FOR PRINTOUT

TacFit - Mon 04/22/24

Flow Day

Protocol : 20 Min

Grappler's Toolbox Flow 8

1. Shin Box Arm Thread (L, R)

2. Tripod (R, L)

3. Base Switch to the Right

4. Quad Press Series (x2)

5. Pike

Awesome experience last night in our NoGi Intermediate class with special guest instructor Greg "The Butcher" Witek. He built up on the material from his last visit showing us another entry into the honey hole (aka cross ashi, inside sankaku, saddle) position. From there he displayed a variety of finishing options.

TacFit - Fri 04/18/24

Protocol of the Week

90/30 *5 x2

1. Banded Lateral Push-up Walks

2. Ape/Kong Box

3. Banded Lateral Monster Walks

4. Sit-Thru Knee

5. Banded Single Arm Lat Pull Downs (alternating)