TacFit - Wed 02/21/24

60/30 *3 x3 Protocol

1. Sit-Thru

   • Sit-Thru Hip

   • Sit-Thru Knee

   • Sit-Thru Extended

2. Lunge

   • Static Lunge (alternate half way)

   • Front Lunge

   • Reverse Lunge

3. CB 1H Side

   • CB 1H Side Pendulum

   • CB 1H Overhead Press

   • CB 1H Wheel Cast

Wondering what's going on this week at ROL? 🤔 2/18/24

Gi All Levels

Welcome to week #17. This week in Gi All Levels our focus is on Side Control. We will first start things off with the Head Lock Escape (bend-down), then we will go over the Transition from Side to Back Control - and let's finish off with a simple yet very effective Escape, Side control Escape (belt grip). Let's pack the mats this week in All Levels! See you there!

Head Lock Escape (bend-down)
Transition from Side to Back Control
Side Control Escape (belt grip)

Gi Intermediate

Welcome to week #28 This week in Gi intermediate we will be working from the Half Guard position, but more specifically Half Guard Attacks! Half Guard is one of the most versatile positions in Jiu Jitsu having a plethora of attacks, sweeps, and passes from both top AND bottom. Let’s set our focus on those Half Guard Passes, see you on the mats!

Gi Advanced

Leg Locks from Ashi Position

• Review

NoGi Intermediate

Join us for week #1. This week in NoGi Intermediate we are working on Takedowns! Starting off with the Arm Drag Takedown, then Arm Drag to Inside Trip, and finishing off with Arm Drag to Inside Trip to Single Leg Takedown - This week is going to be awesome! See you on the mats!

NoGi Advanced

Week 5: Bottom Half Guard

• Off Balancing

Striking

This week we will be working on the Muay Thai Curriculum focusing on the Knee/Elbow Series week 4 and working through Combos and Feints.

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 #5 - This week’s sequence will start off with the Double Leg Takedown, 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.

Double Leg Takedown
Transition from Side to Top Control
Key Lock 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

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

What classes will you be taking this week? Let us know down below!

TacFit - Tue 02/20/24

30/30 *5 x4 Protocol

CB 1H Outside Swing to Wheel Cast
https://youtu.be/keodWbiSmbY

1. CB 1H Outside Swing

2. CB 1H Pendulum

3. CB 1H Overhead Press

4. CB 1H Wheel Cast

5. CB 1H Wheel Cast w/ rotation

TacFit - Mon 02/19/24

Sit Thru to Lunge Flow - 20 Min

• Sit-Thru Knee (L, R)

• Sit-Thru Extended (L, R)

• Sit-Thru Extended Bridge (R,L)

  • Breakdancer Side Plank

  • Mountain Climber

  • Lunge

  • Step Up Knee

Upcoming LIVE Events on ROL TV

I’m super stoked to share we will be streaming two amazing events on ROL TV

Make sure to click on the link below and register for the reminders and Live Stream Access https://rolacademy.tv/categories/live

TacFit - Fri 02/16/24

AFAP - 20 Min
(As fast as possible)

• 50 Pull Ups

• 100 MB Floor Slams

• 150 Push Ups

TacFit - Thu 02/15/24

45/15 *4 x4 Protocol

1. Chin Up

2. Burpee

3. MB Floor Slam

4. Ape (R, L)

TacFit - Wed 02/14/24

30/30 *3 x6

1) Tactical Pushup

• High Plank

• Knee Press

• Tactical Pushup

2) Pull Up

• Dead Hang

• Chin Up 90°

• Pull Up

3) Squat

• Squat Parallel

• Trinity Squat

• Tippy Toes Squat

4) MB Burpee

• MB Burpee Plank Regression

• MB Burpee Plank

• MB Burpee

5) Ape

• Knee Tilt (R, L)

• Ape (R, L)

• Ape x2 (R, L)

6) MB Floor Slam

• MB Neck Squat to Floor

• MB Ball of Foot Neck Squat

• MB Floor Slam

TacFit - Tue 02/13/24

30/30 *4 x4 Protocol

• Dead Hang

• Scaps Depression

• Hollow Body Holds

• Chin Up 90°

• MB Neck

• MB Neck Squat

• MB Neck Squat to Floor

• MB Ball of Foot Neck Squat

• Pull Plank Elipse Extended Arms

• Knee Press

• Pull Plank Elipse Drop

• Pull Plank Knee

• MB Deadlift

• MB Deadlift to Burpee Plank Regression

• MB Deadlift to Burpee Plank

• MB Deadlift to Burpee

Wondering what's going on this week at ROL? 🤔 2/11/24

Gi All Levels

Welcome to week #16. This week in Gi All Levels our focus is on Side Control. We will be going over two Headlock variations. First when our opponent is leaning forward, and then when our partner is leaning back. Finally, we will finish off with a simple yet very important transition. It’s important not to overlook even the seemingly simplest of techniques because even the smallest details can have a big impact on your growth. With that being said, it's going to be an awesome week! See you there!

Headlock Escape (lean forward)
Headlock Escape (lean backward)
Transition from Side to Top Control

Gi Intermediate

Welcome to week #27 This week in Gi intermediate we will be working from the Half Guard position, but more specifically Half Guard Passing! Half Guard is one of the most versatile positions in Jiu Jitsu having a plethora of attacks, sweeps, and passes from both top AND bottom. Let’s set our focus on those Half Guard Passes, see you on the mats!

Gi Advanced

Leg Locks from Ashi Position

• Reaping

• Heel Hook

NoGi Intermediate

Join us for week #22. This week in NoGi Intermediate we are working from Turtle. We’ve got 3 techniques to go over this week starting off with Turtle Escape Re-Guard, then Turtle Escape (outside arm roll) and Lastly finishing off with a bang the Anaconda Choke. This week will be awesome in NoGi! See you there!

NoGi Advanced

Week 3: Bottom Half Guard

• Off Balancing

Striking

This week we will be working on the Muay Thai Curriculum focusing on the Knee/Elbow Series week 3 and working through Combos and Feints.

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 #3 - This week’s sequence will start off with the Clinch to Single Leg Takedown - Once on the ground we will head straight into Half-Guard Transition to Back Control (under-hook) and we will finish off with Back Control Escape Bridge. 

Single Leg Takedown Defense (whizzer)
Turtle Escape (knee grip)
Butterfly Sweep from Half Guard

❗❗** 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

https://rolacademy.tv/zen/transition-from-site-to-top-foot-in-7b5db6

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.

Are you ready for the new week? Let us know down below!