TacFit - Mon 03/04/24

Grappler's Toolbox Flow 1 - 20 min

• Squat

• Tactical Push-up (x2)

• Sit-Thru (x2 L, R)

• Ape (x2 L, x2 R)

TacFit - Fri 03/01/24

AMRAP - 20 min
https://youtube.com/playlist?list=PLo2EtxVj-lzTR77pny0eM8TCpAWjtcNFy&si=DDec--eHepEHTTZf

• Squat

• Walkout

• Up Dog

• Down Dog

• Flip Dog (R,L)

• Kong Forward x2

• KB 1H Kneeling Snatch to Lunge (x2 R, L)

🚨 REMINDER 🚨

Tomorrow morning we are stream live workshop with Mitch Cook.

Register for free access - https://rolacademy.tv/programs/live-mitch-cook-workshop

TacFit - Thu 02/29/24

60/30 *3 x4 Protocol

https://youtube.com/playlist?list=PLo2EtxVj-lzTzT3q5V2AO-ZOZ5PFV5-iP&si=H0JjjYMhU_i1Ckbt

1. Kong/Ape Box

2. KB 1H Kneeling Windmill Side Press -> Sit-Thru Extended

3. Walkouts

TacFit- Wed 02/28/24

30/30 *5 x4 Protocol

https://youtube.com/playlist?list=PLo2EtxVj-lzRMF9JBJCOJJAHGRxxdBvzL&si=reB4fXsb4dwGSwjc

1. Up Dog

2. Down Dog

3. Flip Dog

4. Kong

5. KB 1H Kneeling Front Clean and Press

Free NoGi Workshops

✔️ ADULTS - Saturday, Match 2nd, 11-1pm

✔️KIDS (Intermediate & Advance Programs) - Sunday, March 3rd, 11-1pm

Mitch Cook operates Natural Athlete Wrestling Club and is one of the wrestling coaches at Andrew High School. He is a former collegiate wrestler for Johnson & Wales University and most recently represented Team USA at the Beach Wrestling World Series in Singapore. He is currently ranked #6 in the world at 70kg. He will be covering the art of hand-fighting in grappling to set-up your takedowns. This is a must attend workshop for those looking to improve their takedowns. Every fight starts on the feet.

TacFit - Tue 02/27/24

60/30 *6 x2 Protocol

KB 1H Kneeling Complex

https://youtube.com/playlist?list=PLo2EtxVj-lzS5t1FKvpRi7seJ0aL0Lm2e&si=M62erCWMgldm4ykV

1. Kneeling Front Clean

2. Kneeling Windmill Side Press

3. Sit-Thru Extended

4. Kneeling Snatch

5. Kneeling Lunge

6. Complex

Wondering what's going on this week at ROL? 🤔 2/25/24

Gi All Levels

Welcome to week #18. This week is all about Side Control Escapes. Variety is key when it comes to the art of Escaping which is why this week you will be learning three options starting with the Side Control Escape (single leg), then the Side Control Escape (shoulder pressure), and lastly the Side Control Escape (hip control) - enjoy three new ways in which you can Escape from the Side Control Position.

Side Control Escape (single leg)
Side Control Escape (shoulder pressure)
Side Control Escape (hip control)

Gi Intermediate

Welcome to week #1 This week in Gi intermediate we will be moving on from Half Guard and onto Top Control. Our focus this week will be on Top Control Escapes. Let's work on taking your Top Control game to the next level - See you on the mats!

Gi Advanced

Leg Locks from Ashi Position

• Review

NoGi Intermediate

Join us for week #2. This week in NoGi Intermediate we are moving on to the Half Guard portion of the curriculum. We have a little bit of everything this week giving us a nice helping from the Half Guard platter. Let's start off with the Knee Cut Pass from Top Half Guard, then Lower Leg Shift Sweep from Bottom Hal as well as Lower Leg Shift Sweep from Bottom Half. It’s going to be an awesome week, see you there!

NoGi Advanced

Week 6: Bottom Half Guard

• Underhooks

• Lower Leg Shift series

Striking

This week we will be working on the Muay Thai Curriculum focusing on the Knee/Elbow Series week 5 and working through Counters using Elbow/Knees

Stand and Drill

Level-up your stand up game this week as we will be going over Foot Sweeps. 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 #6 - This week’s sequence will start off with the Sprawl to Turtle, once we are on the ground our focus will be on transitioning from Side Control to Top Control for the perfect position to set up the Key Lock from Top Control.

Sprawl to Turtle
Transition from Turtle to Back Control
Rear Naked  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

Upcoming Events:

• FREE NoGi Workshop with Mitch Cook - Saturday, March 2nd at 11 am in place of All Levels class.  Mitch is a former collegiate wrestler who has most recently represented Team USA at the Beach Wrestling World Series.
  
  

• 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

Will you be attending the Chris Wojcik Seminar? Let us know down below!

TacFit - Fri 02/23/24

20/10 *5 x8 Protocol 

https://youtube.com/playlist?list=PLo2EtxVj-lzQhGoABNjm73oqDTjox465K&si=NIxEhetow_Ezf7T5

1. Sit-Thru Knee

2. Front Lunge

3. Mountain Climber Switch

4. Forearm Plank

5. CB 1H Overhead Press (alternate hands every round)

TacFit - Thu 02/22/24

45/15 *5 x4 Protocol

1. Sit-Thru Knee

2. Breakdancer Side Plank

3. Reverse Lunge

4. Mountain Climber Step Up Knee

5. CB 1H Outside Swing to Overhead Press (alternate hands every round)