TacFit - Tue 07/02/24
Tool Day - Clubbells
Protocol: 5 x 5 + AMRAP
5 x 5
1) CB 1H Front Rock It (R)
2) CB 1H Front Swing (R)
3) CB 1H Front Pendulum (R)
4) CB 1H Technical Side Swipe (R)
5) CB 1H Front Rock It (L)
6) CB 1H Front Swing (L)
7) CB 1H Front Pendulum (L)
8) CB 1H Technical Side Swipe (L)
AMRAP
5/5x CB 1H Front Clean
8x CB Double Front Pendulum
3/3x CB Double Side Cast
5x CB Double Arm Cast to Squat
TacFit - Mon 07/08/24
Flow Day
Protocol: AMRAP - 20 min
Grappler's Toolbox Flow 1
Squat
Tactical Push Up (x2)
Sit Thru (x2 L, R)
Ape (x2 R, x2 L)
TacFit - Fri 07/05/24
Tool Day - Clubbells
Protocol: Mixed
CB Double Technical Swipe (10+10+10+5+5+5+5 w/ 30" rest)
CB 1H Side to Side Cast (2 x 5/5 w/ 30" rest)
CB 1H Technical Side Swipe (5 x 5/5 w/ 30" rest)
CB 2H 3/4 Hammer (5 x 5/5 w/ 30" rest)
Wondering what's going on this week at ROL? 🤔 6/29/24
Gi All Levels
Welcome to week #16 - This week's focus at Gi All Levels is on mastering escapes and transitions. We’ll begin with the Head Lock Escape (lean forward), teaching you how to effectively free yourself from this common hold. Next, we'll cover the Head Lock Escape (lean backward), providing an alternative method for breaking free. Finally, we'll work on the Transition from Side to Top Control, ensuring you can smoothly move to a dominant position. Get ready for an exciting and educational week filled with valuable techniques at Gi All Levels!
Gi Intermediate
Week 18: Top Control - Attacks from Top Control
This week, we're continuing with the essential concept of Attacks from Top Control. Throughout the week, we'll explore various strategies to effectively submit from the top position, enhancing your offensive skills. Our training will focus on understanding the principles behind setting up and applying each attack from Top Control.
Gi Advanced
CANCELED
NoGi Intermediate
Join us for week #20 - Back Control
This week, we're diving into techniques involving Back Control. We'll start with mastering the Body Triangle from Back Control, a powerful way to maintain control over your opponent. Next, we'll focus on the Body Triangle Escape from Back Control, ensuring you know how to break free from this hold. Finally, we'll refine our skills with the Rear Naked Choke (RNC), a classic and effective submission. Join us on the mats for an engaging and skill-building week of training!
Body Triangles from Back Control
Body Triangle Escape from Back Control
Rear Naked Choke (RNC)
NoGi Advanced
Block 3 - Turtle Guard
Week 1 - Turtle Position
Striking
Welcome to a New Week in Striking! This week, we'll be focusing on honing our striking skills with various techniques and drills. Get ready for an engaging and productive week of training!
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 #2 - This week in Women's class, we have an effective and powerful sequence to go over, each technique seamlessly flowing into the next.
❗❗** 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
UPCOMING Team Competition
Grappling Industries
When: Saturday, July 13th
Where: Oak Lawn Pavilion
Early registration - $90 thru June 29
MVP Workshop
Open to all and any military veterans
Intro to BJJ and self defense
When: Sunday, June 30 from 12-2pm
Adam Maslach Workshop
Truck from Turtle series
Free to ROL students
30 min open mat afterwards
When: Thursday, July 11th at 7pm in lieu of Adult NoGi Intermediate class
This week for ROL KIDS! 6/29/24
Little Kids
Welcome to week #10 - This week in our Little Kids class, we'll be focusing on escaping from Top Control. Our young grapplers will learn the Top Control Escape using the trap, bridge, and roll technique. It's going to be an exciting week full of fun and learning as they master this essential escape!
Kids All Levels
Welcome to week #10 - This week in our All Levels Kids class, we're delving into techniques for Top Control. Our students will start by mastering the Key Lock from Top Control, enhancing their submission skills. Following that, they'll learn the Top Control Escape using the trap, bridge, and roll method to improve their defensive game. Prepare for an action-packed week filled with skill-building and fun!
Kids Intermediate
Welcome to week #16 - This week in Kids Intermediate, we're concentrating on effective sweeping techniques. Our young grapplers will begin with mastering the Chair Sweep, focusing on precision and control. After practicing this, they'll move on to the Tripod Sweep, honing their ability to disrupt their opponent's balance and secure a dominant position. It's going to be an exciting week of skill-building on the mats!
Kids Advanced
Join us for week #24 - This week in Kids Advanced, we are concentrating on Choke Attacks from the Knee on Belly position. The students will learn how to effectively set up and apply a range of chokes while maintaining control from this dominant position. We'll cover techniques to transition seamlessly into various chokes, ensuring a strong and versatile attacking game from Knee on Belly. Get ready for an intense and informative week!
Knee on Belly Attacks (chokes)
Mat Chat Topic: Jiu Jitsu History
Game of the week: Bulldog
❗❗** Announcements **❗❗
UPCOMING TEAM COMPETITION:
Grappling Industries
Where: Oak Lawn Park District Community Pavilion 9401 Oak Park Ave, Oak Lawn, IL
When: July 13th
TacFit - Mon 07/01/24
Flow Day
Protocol: AMRAP - 20 Min
Chinese Monk Flow
Monk Squat
Shin Box Forward Lean (R)
Squat
Shin Box Forward Lean (L)
Mountain Climber (L)
Seated Supine (R)
Mountain Climber Switch (R)
Seated Supine (L)
Squat
Pike
Single Leg Wrestle Up (L)
Monk Squat
TacFit - Wed 06/26/24
Bodyweight Day
Protocol: 60/30 *4 x3
Round 1
Kong (F/B)
Plank to Up Dog
Down Dog
Sit Thru Knee
Round 2
Kong (F/B)
Plank to Up Dog
Walk the Dog
Sit Thru Extended
Round 3
Kong (F/B)
Plank to Up Dog
Bear Squat
Push Kick
TacFit - Thu 06/27/24
Tool Day - Clubbells
Protocol: 5 reps x 5 rounds w/ 30" rest
CB Double Front Swing
CB Double Push Pull
CB Double Front Pendulum
CB 1H Side to Side Cast (R)
CB 1H Side to Side Cast (L)
CB 2H Low Hammer Swing (R)
CB 2H Low Hammer Swing (L)
CB 2H Torch Press (R)
CB 2H Torch Press (L)
TacFit Friday - 6/28/24
90/30 *4x2
(Regress when needed)
CB Front Double Swipe / Swing
Front Lunge / 5 on each side
CB 2H Front Swipe to Gama Cast / Swing
Push Plank / Push Plank Knee
TacFit - Tue 06/25/24
Tool Day - Clubbells
Protocol: 30/30 *10 x2
1) CB 1H Outside Cast to Flag Press (R)
2) CB 1H Outside Cast to Flag Press (L)
3) CB 1H Outside Cast to Flag Press (R)
4) CB 1H Outside Cast to Flag Press (L)
5) CB 2H Gamma Cast (R)
6) CB 2H Gamma Cast (L)
7) CB Double Side Rock It
8) CB Double Side Rock It
9) CB Double Clockwork Swing
10) CB Double Clockwork Swing
