TacFit - Mon 02/12/24

Tactical Burpee Plus Ape Flow - 20 Min

• Squat

• Burpee Plank Regression

• Tactical Pushup

• Mountain Climber w/ double bow pull (R)

• Tactical Pushup

• Mountain Climber w/ double bow pull (L)

• Trinity Squat

• Ape (R, L)

TacFit - Fri 02/09/24

EMOTM - 20 Min
(Every minute on the minute = every minute starts new round)

• Tripod Squat to Tripod Vertical (R, L)

• Tippy Toes Squat

• Quad Press x3

• Bear Squat x3

• KB 2H Clean to Squat (Heavy) x 3

TacFit - Thu 02/08/24

60/30 *4 x3

1. KB 2H Clean to Squat

2. Tripod Vertical

3. Quad Press

4. Bear Squat

TacFit - Wed 02/07/24

30/30 *4 x4

1. Tripod Series

   • Tripod Squat

   • Table Lift

   • Tripod Vertical

   • Tripod Overhead

2. Bear Series

   • Down Dog

   • Walk the Dog

   • Bear Squat

   • Bear Steps

3. Quad Press Series

   • Quad Press Sea Saw

   • Quad Press Forward Ellipse

   • Quad Press Backward Ellipse

   • Quad Press

4. KB 2H Complex

   • Deadlift

   • Clean to Rack

   • Goblet Squat

   • Clean to Squat

TacFit - Tue 02/06/24

30/30 *4 x5

1. KB 2H Deadlift

2. KB 2H Clean to Rack

3. KB 2H Goblet Squat

4. KB 2H Clean to Squat

Wondering what's going on this week at ROL? 🤔 2/4/24

Gi All Levels

Welcome to week #15. This week in Gi All Levels our focus is on the Back Control, but more specifically the Turtle position. First, we will go over the Transition from Turtle to Back Control taking us from a decent position from a control perspective to arguably the most dominant and secure position in Jiu Jitsu. Then we will be focusing on Escaping from Turtle, starting off with the Turtle Escape - Knee Grip and finishing off strong with the Turtle Escape - Outside Arm. That transition and both Escapes will surely take your Jiu Jitsu to the next level.

Transition from Turtle to Back Control
Turtle Escape - Knee Grip
Turtle Escape - Outside Arm

Gi Intermediate

Welcome to week #25 This week in Gi intermediate we will be working from the Half Guard position, but more specifically Half Guard Sweeps! 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 Sweeps, see you on the mats!

Gi Advanced

• Leg Locks from Ashi Position

  • Ankle Lock Defense

  • Aioki Lock

NoGi Intermediate

Join us for week #21. This week in NoGi Intermediate we are working from Turtle, however, our focus will be heavy on Guillotines. Starting off with the Front Guillotine Escape (re-guard), then Front Guillotine Escape (sit-out), and finishing off with a bang the Guillotine Choke from Turtle.

NoGi Advanced

Week 3: Bottom Half Guard

• Underhooks

Striking

This week we will be working on the Muay Thai Curriculum focusing on the Knee/Elbow Series working through concepts and combos.

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. 

Clinch to Single Leg Takedown
Half Guard Transition to Back Control (under-hook)
Back Control Escape Bridge

❗❗** 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/arm-lock-from-turtle-236500

Which technique from which class are YOU most excited for? Let us know down below!

TacFit - Wed 01/31/24

60/30 *3 x4

1. Leg Thread

   • Plank Hip Drop

   • Knee Thread

   • Leg Thread

2. Spinal Roll

   • Shoulder Bridge Crunch

   • Spinal Roll

   • Spinal Rock

3. Mountain Climber

   • Mountain Climber Plank

   • Mountain Climber Switch

   • Mountain Climber with Bow Pull

4. CB 1H Side

   • Single Side Pendulum (Alternating)

   • Single Side Cast (Alternating)

   • Single Side Swipe (Alternating)

TacFit - Thu 02/01/24

45/15 *5 x4 Protocol

CB 1H Sides

1. CB 1H Side Swing

2. CB 1H Side Pendulum

3. CB 1H Side Cast

4. CB 1H Side Swipe

5. CB 1H Clock Work Swipe

Wondering what's going on this week at ROL? 🤔 1/28/24

Gi Fundamentals

Welcome to week #14. This week in Gi Fundamentals - This week is all about Guillotines! Starting off with the Tackle Defense that leads your partner or opponent straight into the Guillotine. Next the Standing Guillotine Defense, and finishing off with the Guillotine Defense from Guard. If you want to improve your understanding of the Guillotine, this week is the week for you. See you there!

Tackle Defense - Guillotine
Guillotine Defense Standing
Guillotine Defense from Guard

Gi Intermediate

Welcome to week #24 This week in Gi intermediate we will be working from the Half Guard position, but more specifically Half Guard Defense! It’s all about retention and transitions this week. Be there for more Half Guard!

Gi Advanced

• Ashi Position

  • Achilles Lock vs Ankle Lock

NoGi Fundamentals

Join us for week #20. This week in NoGi Fundamentals we are working from Back Control. We will start off strong with not one but two Body Triangle Concepts. First, executing the Body Triangle, and then going through Escaping Triangles. Let’s finish off strong with the Rear Naked Choke from Back Control. It’s going to be an awesome week!

NoGi Advanced

• Bottom Half Guard System

  • Near Side Attacks

Striking

This week we will be working on the Muay Thai Curriculum focusing on the Knee/Elbow Series working through concepts and combos.

Stand and Drill

Level-up your stand up game this week as we will be going over Sacrifice Throws. 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 #2 - This week’s sequence will start off with the Guard Pull - a simple yet effective way to get our partner or opponent to the ground. Once on the ground, we will string together the Transition from Guard to Back Control right into the Top Lapel Choke, creating a smooth and powerful sequence. 

❗❗** REMINDERS **❗❗

➡️ We have some teammates who will be competing at the Newbreed tournament on Saturday, Feb 3rd at the Oak Lawn Pavilion. If you aren’t competing go check it out & show your support - and if not make sure not to miss class!

What classes will YOU be attending? Let us know down below!

TacFit - Mon 02/05/24

Tripod Squat Flow (20 min)

• Squat

• Tripod Squat (L, R)

• Tripod Vertical (L, R)

• Tripod Overhead to Shin Box Arm Thread (L, R)

• Tippy Toes Squat

• Quad Press (x3)

• Bear Squat (x3)

• Bear Steps forward (x5 steps)

• Bear Steps backward (x5 steps)

• Squat