This week for ROL KIDS!  4/14/24Littl... This week for ROL KIDS!  4/14/24Little KidsWelcome to week #13 - This week in Little Kids we will continue teaching the kids about the Closed Guard position, but more specifically how to escape from Closed Guard. The kids will learn how to escape by standing up safely and effectively. Repetition is key so the kids will drill this escape as a team and independently! It’s going to be a great week!Open Guard StandingKids All LevelsWelcome to week #13 - This week in Kids All Levels we will continue with the Closed Guard concepts. Starting off we will have the students Escape Closed Guard by standing up - for the partner on the ground this will be the perfect opportunity to execute the Chair Sweep, a very powerful and effective way to get their partners on the ground and come out on Top!Open Guard StandingChair SweepKids IntermediateWelcome to week #5 - This week in Kids Intermediate the kids will start off on their feet and get to the ground by doing the Drop Seoi Nage Takedown. Once on the ground, the kids will focus on two Kimura variations.Drop Seoi NageKimura Lock from Side ControlKimura Lock North/SouthKids AdvancedJoin us for week #13 - 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 EscapesMat Chat of the week: Being ResponsibleGame of the week: Bull Dog❗❗** Announcements **❗❗COMING SOON: ROL KIDS MOVIE NIGHT APRIL 20thREGISTER NOW  ⬅️ ⬅️ ⬅️ ⬅️ SPOTS ARE LIMITED!
Wondering what's going on this week a... Wondering what's going on this week at ROL? 🤔 4/14/24Gi All LevelsWelcome to week #5 - This week in Gi All Levels our focus will be on the Top Control position. We have two Escaped to cover starting with the Top Control Escape (trap, bridge, roll) and Top Control Escape (foot post counter). Finishing off strong with a submission, we will go over the Arm Lock from S-Mount. This is going to be an awesome week to level up your Top Control skills! Top Control Escape (trap, bridge, and roll)Top Control Escape (foot post counter)Arm Lock from S-MountGi IntermediateWelcome to week #8 - Back Control - Turtle EscapesLet’s take your Back Control game to the next level. This week our primary focus will be on Turtle Escapes. Drilling and repetition are key - This is going to be an awesome week!Gi Advanced50/50 positionReviewChaining together techniquesNoGi IntermediateJoin us for week #9 - Top ControlThis week in NoGi Intermediate is awesome! We are starting off with the Top Control Escape (ankle drag/step over), then going straight into two powerful Submissions. Triangle Choke from Top Control and the Arm-in Triangle from Top Control. See you on the mats!Top Control Escape (ankle drag/step over)Triangle Choke from Top ControlArm-in Triangle from Top ControlNoGi AdvancedWeek #12Bottom Half GuardPinch HeadlockStrikingKickboxing CurriculumRoundhouse Series Week 2Dutch Block Concept and CountersStand and DrillLevel-up your stand up game this week as we will be going over:Osoto-GariNo need to feel apprehensive about starting on your feet - Let’s grow that confidence together - See you on the mats!Womens Welcome to week #13 - This week in Womens we have a smooth sequence to go over. Starting on our feet we will go over a self-defense scenario where our opponent is throwing jab punches, once on the ground we have Top Control Escape (posted counter) and Half Guard Back Step Pass. This week will be a good one!Jab DefenseTop Control Escape (posted counter)Half Guard Back Step Pass❗❗** Announcements **❗❗Want to add a little more to your Jiu Jitsu? Check out this video that nicely compliments this week's techniques in ALL LevelsCHECK IT OUT
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Wondering what's going on this week at ROL? 🤔 4/14/24


Gi All Levels

Welcome to week #5 - This week in Gi All Levels our focus will be on the Top Control position. We have two Escaped to cover starting with the Top Control Escape (trap, bridge, roll) and Top Control Escape (foot post counter). Finishing off strong with a submission, we will go over the Arm Lock from S-Mount. This is going to be an awesome week to level up your Top Control skills! 


Gi Intermediate

Welcome to week #8 - Back Control - Turtle Escapes

Let’s take your Back Control game to the next level. This week our primary focus will be on Turtle Escapes. Drilling and repetition are key - This is going to be an awesome week!


Gi Advanced

  • 50/50 position

  • Review

  • Chaining together techniques


NoGi Intermediate

Join us for week #9 - Top Control

This week in NoGi Intermediate is awesome! We are starting off with the Top Control Escape (ankle drag/step over), then going straight into two powerful Submissions. Triangle Choke from Top Control and the Arm-in Triangle from Top Control. See you on the mats!

  • Top Control Escape (ankle drag/step over)

  • Triangle Choke from Top Control

  • Arm-in Triangle from Top Control


NoGi Advanced

Week #12

  • Bottom Half Guard

  • Pinch Headlock


Striking

  • Kickboxing Curriculum

  • Roundhouse Series Week 2

  • Dutch Block Concept and 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 #13 - This week in Womens we have a smooth sequence to go over. Starting on our feet we will go over a self-defense scenario where our opponent is throwing jab punches, once on the ground we have Top Control Escape (posted counter) and Half Guard Back Step Pass. This week will be a good one!

Jab Defense
Top Control Escape (posted counter)
Half Guard Back Step Pass


❗❗** 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

4

This week for ROL KIDS!  4/14/24


Little Kids

Welcome to week #13 - This week in Little Kids we will continue teaching the kids about the Closed Guard position, but more specifically how to escape from Closed Guard. The kids will learn how to escape by standing up safely and effectively. Repetition is key so the kids will drill this escape as a team and independently! It’s going to be a great week!

Open Guard Standing


Kids All Levels

Welcome to week #13 - This week in Kids All Levels we will continue with the Closed Guard concepts. Starting off we will have the students Escape Closed Guard by standing up - for the partner on the ground this will be the perfect opportunity to execute the Chair Sweep, a very powerful and effective way to get their partners on the ground and come out on Top!

Open Guard Standing

Chair Sweep


Kids Intermediate

Welcome to week #5 - This week in Kids Intermediate the kids will start off on their feet and get to the ground by doing the Drop Seoi Nage Takedown. Once on the ground, the kids will focus on two Kimura variations.

Drop Seoi Nage

Kimura Lock from Side Control

Kimura Lock North/South


Kids Advanced

Join us for week #13 - 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 of the week: Being Responsible

Game of the week: Bull Dog


❗❗** Announcements **❗❗

COMING SOON: ROL KIDS MOVIE NIGHT APRIL 20th

REGISTER NOW  ⬅️ ⬅️ ⬅️ ⬅️ SPOTS ARE LIMITED!

2
April 14

TacFit - Mon 04/15/24

Flow Day

Grappler's Toolbox Flow 7

20 Min

  • Triangle Squat (L)

  • Kong (x3)

  • Sit-Thru Series (x2 L, R)

April 12

TacFit - Fri 4/12/24

Protocol of the Week

EMOTM

20 Min

Round A

  • KB 1H Figure 8 to Hold & Swing (x8)

  • Ape (x2) to Tripod Squat (R, L)

Round B

  • KB 1H Hollow Body Pullover & Press (x8

  • Quad Press Base Switch to Table Lift (x6 R, L)

April 08

Wondering what's going on in this week's ADULT PROGRAMS? 🤔 4/7/24


Gi All Levels

Welcome to week #4 - This week in Gi All Levels we will continue going over the Guard position. Starting off with a Self-Defense scenario that will take us onto the ground. Once on the ground we will be working on Guard Retention/Resetting the Guard and finishing off strong with the Tripod Sweep from Guard. This week is an awesome week!


Gi Intermediate

Welcome to week #7 - Back Control (Turtle Choke Attacks) - Let’s take your Back Control game to the next level. This week our primary focus will be on Turtle Choke Attacks. Drilling and repetition are key - This is going to be an awesome week!


Gi Advanced

  • 50/50 position

  • Sweep, Back Take, and Foot Lock


NoGi Intermediate

Join us for week #8 - Top Control - This week in NoGi Intermediate we are working on Top Control. We have three techniques that will set you up for success whether that is your Transition from Side to Top, to Escaping Top Control. This week is going to be awesome, see you on the mats.

  • Transition from Side to Top Control

  • Top Control Escape (trap, bridge, and roll)

  • Top Control Escape (foot post counter)


NoGi Advanced

Week #11 -

  • Bottom Half Guard

  • Lockdown Series


Striking

  • Kickboxing Curriculum

  • Roundhouse Series Week #1

  • Concepts and Combos

  • Lead, Rear, and Switch Round Kick


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 #12 - This week in Womens we have a smooth sequence to go over. Starting on our feet with Kouchi Gari, a powerful Judo takedown that will set our partners up perfectly to hit the Tripod Sweep. Finishing off with the Hip-in Pass for the partner who is on their feet. It’s going to be a great class!


❗❗** 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

3
April 10
• Edited (Apr 11, 2024)

TacFit - Thu 4/11/24

Combo Day - Tool and Bodyweight

Protocol: 60/30 *4 x3

  1. KB 1H Figure 8 to Hold & Press

  2. Ape (x2) to Tripod Squat

  3. Deadlift (x2) to Sumo Stance Row

  4. Quad Press Base Switch to Table Lift

April 10

TacFit - Wed 4/10/24

Bodyweight Day

30/30 *6 x4
Quad Press -> Base Switch
Squat -> Tripod

Round 1 x2

  1. Quad Plank

  2. Quad Press Sea Saw

  3. Quad Press Forward Ellipse

  4. Quad Press

  5. Quad Press Knee Thru

  6. Quad Press Base Switch

Round 2 x2

  1. Parallel Squat

  2. Trinity Squat

  3. Tripod Squat

  4. Table Lift

  5. Tripod Vertical

  6. Tripod Overhead

April 08

TacFit - Tue 04/09/24

Tool Day - Kettlebells

Protocol: 30/30 *5 x4

KB 1H Complex

  1. Deadlift

  2. Figure 8

  3. Swing

  4. Sumo Stance Row

  5. Dead Squat

April 07
• Edited (Apr 07, 2024)

This week for ROL KIDS!  4/7/24


Little Kids

Welcome to week #12 - This week in Little Kids we are moving on from Top Control to Guard! We will be teaching the kids how to successfully open their partner's Closed Guard, freeing themselves from a vulnerable position. Repetition is key at this age so we will continue to drill as a team as well as independently. It’s going to be a great week!


Kids All Levels

Welcome to week #12 - This week in Kids All Levels we are moving onto a new concept - Guard. From Guard, we will be teaching the kids how to successfully open their partners' Closed Guard. From the other side, partner on bottom we will be going over a very powerful Sweep, the Scissor Sweep. Overall this week is going to be a great week as either an introduction into the Guard position for our newer students or as a refresher for our more senior students. It’s going to be a great week!


Kids Intermediate

Welcome to week #4 - This week in Kids Intermediate we will be starting the kids on their feet, making their way to the ground using the Osoto-gari Takedown. Once on the ground we have two Knee on Belly Arm Locks to go over from both the near arm and the far arm. It’s going to be a great week!


Kids Advanced

Join us for week #12 - This week in Kids Advanced we will be working from our feet going through a variety of Takedown options. This week is going to be awesome! 

  • Takedowns


GAME OF THE WEEK: Bear Crawl Freeze Tag

MAT CHAT TOPIC: Strengths


❗❗** Announcements **❗❗

COMING SOON: ROL KIDS MOVIE NIGHT APRIL 20th

REGISTER NOW

1
April 07

TacFit - Mon 04/08/24

Flow Day

Protocol: 20 Min

Grappler's Toolbox Flow 6

  • Squat

  • Ape (x3 L, R)

  • Quad Press (x3)

  • Base Switch (R)

  • Table Lift

  • Cobra