TacFit - Fri 05/03/24
Protocol of the Week
AFAP - 20 min
Trinity Squat x100
Shin Box to KB 1H Kneeling Clean and Press x100 (alternating sides, 50 each)
Snatch x100 (50 each arm)
May 02
• Edited (May 03, 2024)
May 01
TacFit - Thu 05/02/24
Combo Day - Bodyweight and Tool
Protocol: 90/30 *3 x3
Wrestle Ups to KB 1H Kneeling Snatch
Shin Box Lunge to KB 1H Kneeling Clean and Press
Tripod Squat to KB 1H Sumo Stance Row
April 30
TacFit - Wed 05/01/24
Bodyweight Day
Protocol: 30/30 *5 x4
Trinity Squat
Tripod Squat
Shin Box Bridge
Wrestle Ups
Front Lunges
April 30
TacFit - Tue 04/30/24
Tool Day - Kettlebells
Protocol: 30/30 *5 x4
KB 1H Kneeling to Standing Complex
Kneeling Front Clean
Kneeling Clean and Press
Kneeling Clean and Press to Lunge
Snatch
Complex
April 28
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!
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
April 28
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!
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!
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.
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
April 28
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
April 25
TacFit - Thu 04/25/24
Combo Day - Bodyweight and Tool
Protocol: 60/30 *3 x4
Quad Press
CB 1H Front Swipe
Spinal Rock
April 24
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
April 21
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!
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