All new Kimura Lock Program from Prof Rob Miller is now available 

https://rolacademy.tv/programs/kimura-lock-from-half-guard-by-rob-miller 

This week for ROL KIDS!  7/28/24

Little Kids

Welcome to week #14 - This week in our Little Kids class, we'll be concentrating on the Bull Rider Pass. Our young grapplers will learn how to effectively use this technique to gain control by moving themselves into a dominant position. It’s going to be a fun week!

• Bull Rider Pass

Kids All Levels

Welcome to week #14 - This week in our All Levels Kids class, we’re focusing on passing the Guard. We will teach them two effective Passes starting with the Hip-in Pass and finishing up with the Bull Rider Pass. It’s going to be a great week!

• Hip-in Pass

• Bull Rider Pass

Kids Intermediate

Welcome to week #1 - This week in our Kids Intermediate class, we’re focusing on powerful Takedowns and Transitions. Our students will begin by learning the Arm Drag to Bearhug Takedown, a very powerful way to get their partners to the ground, then we will be moving onto a Self-Defense Scenario the Headlock Escape (no strikes). It’s going to be an awesome week!

• Arm Drag to Bearhug Takedown

• Headlock Escape (no strikes)

Kids Advanced

Join us for week #28 - This week in Kids Advanced, we are diving into Half Guard Attacks. The students will learn how to effectively set up and execute various Attacks from the Half Guard position, creating opportunities to submit. Get ready for an intense and informative week of training!

• Half Guard Attacks

Mat Chat Topic: Rules

Game of the week: Jiu Jitsu Relay Races

❗❗** Announcements **❗❗

RŌL Junior Coaching is back!

MUST be 11+ with yellow/white belt+

REGISTER NOW

TacFit - Fri 08/02/24

Protocol: AFAP - 20 min

1. Squats Parallel x100

2. Pull-Up x50

3. MB Floor Slam x50

4. Banded Lateral Glides x200 (100 each side)

TacFit - Thu 08/01/24

Protocol: 45/15 *6 x4

1. Pull-Up

2. Mountain Climber Switch

3. Box Pistol Squat (alternate every round)

4. Bear Squats

5. MB Floor Slam

6. Banded Later Glides

TacFit - Wed 07/31/24

Protocol: 30/30 *5 x4

Round 1-2

• Squat Parallel

• Mountain Climber Plank

• Bear Squat

• Shin Box Invesion Roll

• Lunge Bow Pull

Round 3-4

• Trinity Squat

• Mountain Climber Switch

• Bear Walk

• Reverse Shoulder Roll

• Mountain Climber Bow Pull

Wondering what's going on this week at ROL? 🤔 7/28/24

Gi All Levels

Welcome to week #20 - This week at Gi All Levels it's all about Kimuras. We will be starting things off with the traditional Kimura Lock from North South, making a smooth transition into Kimura Lock from North-South, and finishing off strong with a quick plan switch into the Arm Lock from Kimura. It’s going to be an awesome week, see you on the mats!

• Kimura Lock from Side Control 

• Kimura Lock from North-South

• Arm Lock from Kimura

Gi Intermediate

Week 22: Side Control - Side Control Attacks

This week in Gi Intermediate, we're focusing on Side Control Attacks. Our training will cover a range of submission techniques and strategies to maintain and capitalize on this dominant position. Prepare for an engaging week as we sharpen our skills and enhance our Side Control game on the mats!

Gi Advanced

Block 3 - Closed Guard - Week 4 - Triangle Escapes

• Early to late stage triangle escapes

NoGi Intermediate

Join us for week #2 - Half Guard

This week in NoGi Intermediate, we're moving on to Half Guard. It’s all about being fluid ny passing and transitioning this week. Starting off with the Knee Cut Pass from top Half, then moving onto the Lower Leg Shift Switch from Bottom Half, and finishing up with the Lower Leg Shift from Bottom Half. It’s going to be a great week!

• Knee Cut Pass from Top Half

• Lower Leg Shift Sweep from Bottom Half

• Lower Leg Shift to Back from Bottom Half

NoGi Advanced

Block 3 - Turtle - Week 4 - Sit-Out series part 2

• Switch

• Rollback

• Fatman Roll

Striking

Boxing Curriculum

• Switch Series Week 2

• Boxing Counters Utilizing Stance Switching

Stand and Drill

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

• Power 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 #6 - This week in Women's class, we have an effective and powerful sequence to go over, each technique seamlessly flowing into the next.

• Sprawl to Turtle

• Transition from Turtle to Back Control

• RNC

❗❗** 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

Member Appreciation BBQ & Wellness Event

When: Saturday, Aug 17th at 12pm (after class)

Where: RŌL Academy

TacFit - Tue 07/30/24

Protocol: 20/10 *8 x4

1) Pull-Up

• Dead Hang

• Scaps Depression

• Hollow Body Holds

• 90° Pull-Up

• Pull-Up

2) Box Pistol Squat (alternate every round)

• Low

• Medium

• High

3) MB Floor Slam

• MB Neck Squat

• MB Ball of Foot Neck Squat

• MB Floor Slam

4) Banded Lateral Glides

• Ankles

• Knees

TacFit - Mon 07/29/24

Protocol: AMRAP - 20 min

Grappler's Toolbox Flow 4

• Squat

• Mountain Climber w/ Double Bow Pull (L, R)

• Bear Walk (x3)

• Reverse Shoulder Roll (L)

TacFit Fr - 07/26/23
Clubbell Performance

90/30 *5x2

• Guard Squat

• Side Swing

• Flag Press

• Side Cross Pendulum

• Front Swing

TacFit - Wed 07/24/24
Clubbell Day

60/30 *5x3

• Guard Squat

• Side Swing

• Flag Press

• Side Cross Pendulum

• Front Swing