TacFit - Fri 03/08/24
AFAP - 20 Min
Tactical Push-Ups x100
2R Double Row x100
Box Step Up Top Only x100
Sit-Thru Knee x100
March 08
March 10
Wondering what's going on this week at ROL? 🤔 3/10/24
Gi All Levels
Welcome to week #20. This week in Gi All Levels it’s all about Kimuras! The Kimura Lock is a very powerful shoulder lock applying just enough pressure to ensure Submission! We will be going over the Kimura Lock from Side Control, and the Kimura Lock from North-South. We will also be going over the Arm Lock from Kimura, for that plan b! It’s going to be a great week, see you on the mats!
Kimura Lock from Side Control
Kimura Lock from North-South
Arm Lock from Kimura
Gi Intermediate
Welcome to week #3 in Gi Intermediate. This week we are working from the Top Control position - more specifically S-Mount Escapes. S-Mount is a position where numerous submissions, and transitions can take place - Let’s set ourselves up for success and learn various ways in which we can efficiently remove ourselves from being stuck in S-Mount eliminating the possibility of one of the many submissions.
Gi Advanced
Intro to 50/50 position
Sweep from 50/50
NoGi Intermediate
Join us for week #4 - This week for NoGi Intermediate we will continue taking a deeper look into Half-Guard. Our focus will be on Kimura Lock from Top Half, Kimura Lock from Bottom Half and Reverse Arm Lock from Bottom Half. See you on the mats!
NoGi Advanced
Week 7: Bottom Half Guard
DogFight Position
Striking
Boxing Curriculum
Jab/Cross
Straight Series week 2
“Catch” Defense with concepts and counters
Stand and Drill
Level-up your stand up game this week as we will be going over:
Ogoshi
Seoi Nage
Tai Otoshi
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 #8 - This week we will be going over a smooth and efficient sequence starting off on our feet with the Ankle Pick (collar control) - Once on the ground we will continue with the Knee Cut Pass to Top Control and finish up with the Cross Collar Choke from Top Control.
Anke Pick (collar control)
Knee Cut Pass to Top Control
Cross Choke from Top 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
Mitch Cook NoGi Workshop will be added to ROLTV this week!
Upcoming Events:
NoGi Seminar with Chris Wojcik - Saturday, March 23rd at 11 am in place of All Levels class. Chris is a Jeff Serafin Black Belt, a member of the B-Team, and Took 4th at ADCC West Coast Trials among many more accomplishments.
REGISTER NOW
What was your favorite technique you learned last week? Let us know down below!
March 13
TacFit - Wed 03/13/24
45/15 *3 x5 Protocol
Pike
Spinal Roll
Spinal Rock
Spinal rock Pike
CB Double - Swipe
CB Double Swing
CB Double Pendulum
CB Double Swipe
Leg Thread
Shoulder Bridge
Leg Thread
Leg Thread Press
CB Double - Squat
CB Double Swing
CB Double Pendulum
CB Double Squat Arm Cast
Kong
Parallel Squat
Trinity Squat
Kong
March 12
TacFit - Tue 03/12/24
30/30 *8 x2 Protocol
CB Tap It, CB Rock It
CB Double Power Swing
CB Double Swing
CB Double Pendulum - Swing to Order Clean
CB Double Alternating Arm Cast
CB Double Swipe
CB Double Squat Arm Cast
CB Double Complex
March 10
TacFit - Mon 03/11/12
Grappler's Toolbox Flow 2 - 20 min
Squat
Pike (x3)
Pike Inversion Roll Out (R)
Bridge
Leg Thread (R)
Kong (x3)
March 07
TacFit - Thu 03/07/24
20/10 *8 x5 Protocol
Parallel Squat
1R Single Row w/ Rotation
Tactical Push-Up
Sit-Thru Knee
Box Pistol Squat Medium
March 06
TacFit - Wed 03/06/24
60/30 *4 x4 Protocol
Sit-Thru Knee
Tactical Push-Up
2R Double Row
Box Step Up Top Only
March 03
Wondering what's going on this week at ROL? 🤔 3/3/24
Gi All Levels
Welcome to week #19. This week we are starting off with a Self-Defense Scenario where our partner/opponent throws a hook, blocking it we are effectively able to set up a smooth takedown with the Hook Defense. Once on the ground, we will have not one but two submissions to go over, Baseball Choke from Knee on Belly and the Arm Lock from Knee on Belly (near arm). This week our techniques fit together to create a smooth sequence to set you up for success. See you there.
Hook Defense
Baseball Choke from Knee on Belly
Armlock from Knee on Belly (near arm)
Gi Intermediate
Welcome to week #2 in Gi Intermediate. This week we are working from the Top Control position - more specifically Top Control Attacks. We will be going over a variety of ways to submit from chokes to Arm Locks and Kimuras - It’s going to be an awesome week. Make sure to be there!
Gi Advanced
Intro to 50/50 position
Sweep from 50/50
NoGi Intermediate
Join us for week #3 - This week for NoGi Intermediate our focus will be on the Half Guard position. We have three techniques to get through starting off with the Single Leg from Bottom Half Guard, then the Whizzer Counter Limp Arm from Bottom Half, and finishing off with Whizzer Counter Roll Back from Bottom Half. See you on the mats!
NoGi Advanced
Week 7: Bottom Half Guard
Underhooks
Lower Leg Shift series
Striking
Boxing Curriculum
Jab/Cross
Straight Series
Concepts and Combos
Stand and Drill
Level-up your stand up game this week as we will be going over:
Ogoshi
Seoi Nage
Tai Otoshi
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 #7 - This week we will be going over a smooth and efficient sequence starting off on our feet with a Self-Defense scenario of our partner or opponent gripping us with the up-drip. Once on the ground we will go straight into the Arm Lock from Knee on Belly (near arm) and finish up with the Hitch-Hiker Escape for the person on bottom.
Up Grip Defense
Arm Lock from Knee on Belly (near arm)
Arm Lock Escape (hitch-hiker)
❗❗** 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
Upcoming Events:
NoGi Seminar with Chris Wojcik - Saturday, March 23rd at 11 am in place of All Levels class. Chris is a Jeff Serafin Black Belt, a member of the B-Team, and Took 4th at ADCC West Coast Trials among many more accomplishments.
REGISTER NOW
What is your favorite class to attend at RŌL Academy? Let us know down below!
March 04
TacFit - Tue 03/05/24
30/30 *4 x4 Protocol
Round 1
Box Pistol Squat Medium (L)
Sit-Thru Hip
Knee Press
1R Single Row (L)
Round 2
Box Pistol Squat Medium (R)
Sit-Thru Knee
Knee Press Extension
1R Single Row (R)
Round 3
Box Step Up Top Only
Sit-Thru Extended
Knee Drop Eccentric Pushup
1R Single Row w/ Rotation (L)
Round 4
Box Step Up Full
Sit-Thru Half Swoop
Tactical Push-Up
1R Single Row w/ Rotation (R)