TacFit - Friday 6/21/23

AMRAP - 10x each

1. Sit Thru

   • Sit Thru Hip

   • Sit Thru KneeSit

   • Thru Extended

2. Club Right Side

   • 2H CB Front Pendulum

   • 2H CB Cast

   • 2H CB Swipe

3. Mountain Climber

   • Plank 10 seconds

   • Mountain Climber Plank

   • Mountain Climber Switch

4. Club Left Side

   • 2H CB Front Pendulum

   • 2H CB Cast

   • 2H CB Swipe

TacFit - Thu 06/20/24

Tool Day - Clubbells

Protocol: 10 reps x 10 rounds w/ 30" rest

CB - mixed (alternate hands every round & count rep on each side)

1. CB Double Front Swing

2. CB 2H Side to Side Cast

3. CB 2H Clockwork Swing

TacFit - Wed 06/19/24

Bodyweight Day

Protocol: 60/30 *4 x3

1) Sit Thru

• Sit Thru Hip

• Sit Thru Knee

• Sit Thru Extended

• Sit Thru Extended Bridge

2) Lunge

• Static Lunge (switch half way)

• Front Lunge

• Reverse Lunge

• Drop Lunge

3) Mountain Climber

• Mountain Climber Plank

• Mountain Climber Switch

• Mountain Climber Step Up

• Mountain Climber Step Up Knee

Wondering what's going on this week at ROL? 🤔 6/16/24

Gi All Levels

Welcome to week #14 - This week at Gi All Levels, we are focusing on Guillotine Chokes, not only how to apply them but also how to defend them. This is going to be an awesome week, see you on the mats!

• Tackle Defense - Guillotine

• Guillotine Defense Standing

• Guillotine Defense from the Guard

Gi Intermediate

Week 16: Side Control - Side Control Attacks

This week, we're delving into the essential concept of Side Control Attacks. Throughout the week, we'll explore various strategies to effectively Submit from side control, enhancing your attacks. Our training will focus on understanding the principles behind the set-up and application of each attack from the Side Control position. 

Gi Advanced

Welcome to Week #8 - Guard Passing

• Open Guard Passing to Ankle Lock

• Half Guard Pass

NoGi Intermediate

Join us for week #18 - Back Control

This week's focus is all about mastering Back Control. If you want to refine your skills from the Back Control position we will be going over two powerful transitions and finishing things off with a very effective Escape.

• Transition from Guard to Back Control

• Transition from Side to Back Control

• Back Control Escape (Bridge)

NoGi Advanced

Week #7:

• Submission Defense/Escapes

• Arm-in Triangle

Striking

• Muay Thai Curriculum

• Teep Series Week 4

• Elbow Parry Concepts and Counters

Stand and Drill

Level-up your stand up game this week as we will be going over:

• Inside Leg Attacks

• Kouchi Gari

• Ouchi 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 #22 - This week in Women's class, we have an effective and powerful sequence to go over, each technique seamlessly flowing into the next.

• Collar Drag Takedown

• Top Control Escape (Trap, Bridge, and Roll)

• Triangle Choke from 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

CHECK IT OUT

UPCOMING Team Competition

Grappling Industries 

REGISTER NOW

When: Saturday, July 13th

Where: Oak Lawn Pavilion

Early registration - $90 thru June 29

TacFit - Tue 06/18/24

Tool Day - Clubbells

Protocol: 60/30 *3 x4

CB - mixed (alternate hands every round)

1. CB 2H Front Swipe

2. CB 1H Arm Cast to Squat

3. CB Double Alternating Arm Cast

This week for ROL KIDS!  6/16/24

Little Kids

Welcome to week #8 - This week in our Little Kids class, we'll be moving on to one of our Self-Defense Techniques. The Little Kids will learn how to protect themselves in the scenario where they are being attacked from behind, effectively taking their opponents to the ground. It is going to be an awesome week!

• Rear Naked Choke Defense (pull back)

Kids All Levels

Welcome to week #8 - This week in our All Levels Kids class, we are moving on to Back Control. Starting off we will be teaching the kids how to execute the Rear Naked Choke, one of the most common Chokes in Jiu Jitsu. Then, we will teach them how to defend the Choke from a standing position. It’s going to be a great week!

• Rear Naked Choke Defense (pull back)

• Rear Naked Choke (RNC)

Kids Intermediate

Welcome to week #14 - This week in Kids Intermediate, we'll be honing our skills on takedowns and submissions. Our young athletes will begin with mastering the Clinch the Judo Takedown Osoto-Gair. Following that, they'll work on perfecting the Ezekiel Choke from Top Control. It's set to be an exciting week of learning and growth on the mats!

• Osoto-Gari

• Ezekiel Choke from Top Control

Kids Advanced

Join us for week #22 - In Kids Advanced, we're delving into the Side Control Position. This week the kids will be mastering Side Control Attacks! Let’s pack the mats to learn more!

• Side Control Attacks

Mat Chat Topic: Trust

Game of the week: Tails

❗❗** Announcements **❗❗

UPCOMING TEAM COMPETITION: 

Grappling Industries 

Where: Oak Lawn Park District Community Pavilion 9401 Oak Park Ave, Oak Lawn, IL

When: July 13th

REGISTER NOW 

BRING A FRIEND TO JIU JITSU

Where: ROL Academy

When: June 22nd 2-:3:30

REGISTER NOW

TacFit - Mon 06/17/24

Flow Day

Protocol: AMRAP - 20 Min

FlowFit Flow 7 - Sit Thru to Lunge Flow

• 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

The most devastation choke Workshop

Join me tomorrow morning at 11am for some Jiu Jitsu 🤗 and 🌭

TacFit - Friday 06/14/24

Prat 1 90x30 2x2
CB Single Cast 
CB Single Swipe 

Part 2 (10 min) L+R
CB Single Performance Mill

TacFit - Thu 06/13/24

Tool Day - Clubbells

Protocol: 90/30 *3 x4

CB 2H (alternate grips at halfway point)

Round 1 x2

• Front Rock It

• Inside Swing

• Front Pendulum

Round 2 x2

• Front Swing

• Outside Swing

• Inside Pendulum