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 30, 2024
April 28, 2024
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, 2024
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 21, 2024
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
April 21, 2024
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!
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!
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!
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
April 14, 2024
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!
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!
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.
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!
April 14, 2024
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
April 07, 2024
• 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
March 31, 2024
Wondering what's going on in this week's ADULT PROGRAMS? 🤔 3/31/24
Gi All Levels
Welcome to week #3 - This week in Gi All Levels we are working from the Guard position. We will start off going over the Guard pull. Once on the ground, we will go over two Scissor Sweep variations, starting off with the Scissor Sweep from Guard as well as going over another Scissor Sweep option for when our partner or opponent creates a wide knee post to prevent the traditional Scissor sweep. This week is going to be great, see you in All Levels!
Guard Pull
Scissor Sweep from Guard
Scissor Sweep with Wide Knee Post
Gi Intermediate
Welcome to week #6 - Back Control Escapes
This week is all about Escaping Back Control. We will go over a variety of different ways in which you can safely and efficiently remove yourself from arguably the worst position you can find yourself in. If you want to amp up your defenses from Back Control, make sure to be on the mats for Gi Intermediate!
Gi Advanced
50/50 position
Leg Locks (continued)
Passing
NoGi Intermediate
Join us for week #7 - This week in NoGi Intermediate we will be working on two different variations of the Kimura Lock giving options for when plan A doesn't work out. Not only that but we will be topping things off with the North South Choke. It’s going to be a great week in NoGi Intermediate.
Kimura from North South
Arm Lock from Kimura
North South Choke
NoGi Advanced
Week 10: Bottom Half Guard
Lower Leg Shift Series (continued)
Defensive Reactions to Lower Leg Shift
Striking
Boxing Curriculum
Straight Series Week 5
Feints off Straight Punches
- For those opting to spar - mouth guards required
- For those opting to not spar - pad work will be available
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 #11 - This week in Womens we will be starting on our feet working through another Self-Defense scenario where we are being grabbed from behind with our arms being trapped - we will effectively get free while taking our partners or opponents to the ground. Once on the ground we have the Tricep Push Escape as well as the Turtle Trap and Roll Escape. This week will be awesome!
Rear Bear Hug Defense (with arms)
Tricep Push Side Control Escape
Turtle Trap and Roll Escape
❗❗** 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
What is your favorite technique from Guard? Let us know down below!
March 31, 2024
This week for ROL KIDS! 😁 3/31/24
Little Kids
Welcome to week #11 - This week in Little Kids our focus will be on the Top Control Position. We will be teaching the kids how to perform the Arm Lock from Top Control, going over the proper position that will set them up for success. We will work together on repetition and following steps and directions. This week is going to be awesome for our Little Kids!
Kids All Levels
Welcome to week #11 - This week in Kids All Levels we will be working from the Top Control Position. We will work on the Arm Lock from Top Control for the partner on Top. Once on the Bottom, we will move on to the Top Control Escape (hip escape). Giving the kids options from both top and bottom from Top Control is important!
Top Control Escape (hip escape)
Kids Intermediate
Welcome to week #2 - This week in Kids Intermediate we will be working on nothing but Guillotines! A very powerful choke we will be setting up from the standing position. Not only will the kids be learning how to execute the Choke but we will also be teaching them how to Escape from the Standing Guillotine Choke. It’s going to be an awesome week for these ROL Kids!
Kids Advanced
Join us for week #11 - This week in Kids Advanced our focus is still on the Guard position however we will now be working specifically on Attacks from Guard. Let’s get these Advanced ROL Kids to the next level amplifying their ability to Attack from Guard!
Attacks from Guard
❗❗** Announcements **❗❗
ADVANCED KIDS 12+ YELLOW/WHITE+ REMINDER: Open mat 4/7/24 at 9am
COMING SOON: ROL KIDS MOVIE NIGHT APRIL 20th (look out for email)