TacFit - Wed 06/12/24
Bodyweight Day
Protocol: 30/30 *5 x4
1) Tactical Pushup
Knee Press
Knee Press Extension
Tactical Pushup
2) Mountain Climber
Mountain Climber Plank
Mountain Climber Switch
Mountain Climber w/ Bow Pull
3) Squat
Parallel Squat
Trinity Squat
Tippy Toes Squat
4) Burpee
Burpee Plank Regression
Burpee Plank
Burpee
5) Ape
Internal Rotation
Knee Tilts
Ape
This week for ROL KIDS! 6/9/24
Little Kids
Welcome to week #7 - This week in our Little Kids class, we'll be concentrating on the Transition from Side Control to Top Control. Our young grapplers will practice moving seamlessly and maintaining dominance over their opponents from these positions. Get ready for a fun and educational week as they develop their skills in this essential transition!
Kids All Levels
Welcome to week #7 - This week in our All Levels Kids class, we're focusing on the important Transition from Side Control to Top Control. Our students will learn how to smoothly move between these positions, maintaining control over their opponent. Additionally, they'll be introduced to the Cross Collar Choke from Top Control, enhancing their ability to apply effective submissions. Get ready for an exciting week packed with skill-building and fun on the mats!
Kids Intermediate
Welcome to week #13 - This week in Kids Intermediate, we'll be honing our skills on takedowns and submissions. Our young athletes will begin with mastering the Clinch to Single Leg Takedown. Following that, they'll work on perfecting the Cross Choke from Top Control. It's set to be an exciting week of learning and growth on the mats!
Kids Advanced
Join us for week #21 - In Kids Advanced, we're delving into Escapes from Back Control. This week, our focus is on empowering students with techniques to break free from Back Control positions. They'll learn strategic methods to regain control over the match and create openings for counterattacks. These escapes will enhance their defensive arsenal, ensuring they're well-rounded grapplers. Get set for a week of intensive learning and valuable insights!
Back Control Escapes
Mat Chat Topic: Respect
Game of the week: Jiu Jitsu Relay Races
❗❗** Announcements **❗❗
UPCOMING TEAM COMPETITION:
Grappling Industries
Where: Oak Lawn Park District Community Pavilion 9401 Oak Park Ave, Oak Lawn, IL
When: July 13th
COMPETITION WORKSHOP
Where: ROL Academy
When: June 15th 3-4:30PM
No registration necessary
BRING A FRIEND TO JIU JITSU
Where: ROL Academy
When: June 22nd 2-:3:30
TacFit - Tue 06/11/24
Tool Day - Clubbells
Protocol: 30/30 *8 x4
CB 2H (alternate grips each round)
Front Rock It
Side Rock It
Front Swing
Outside Swing
Inside Swing
Front Pendulum
Outside Pendulum
Inside Pendulum
TacFit - Mon 06/10/24
Flow Day
Protocol: AMRAP - 20 Min
FlowFit Flow 6 - Tactical Burpee Plus Ape Flow
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)
Join me for TacFit - Fri 6/7/24
90/30 *5 x2 - 20min
Push ups / Knee Press
CB 1H Technical Mill / Side Swipe
Sit Thru / Sit Thru Hip
CB 1H Technical Mill / Side Swipe
Tripod Vertical / Table Lift
Wondering what's going on this week at ROL? 🤔 6/2/24
Gi All Levels
Welcome to week #12 - This week's focus at Gi All Levels revolves around mastering the Guard position. The Guard offers a plethora of options for submissions, sweeps, and defensive maneuvers. We'll kick things off with the Transition from Guard to Back Control, followed by the Back Control Escape (bridge), and wrapping up with the Top Lapel Choke from Back Control. Get ready for an exciting week ahead at Gi All Levels!
Gi Intermediate
Week 15: Side Control - Side Control Escapes
Gi Advanced
Welcome to Week #6 - Guard Passing
Finishing up the Craig Jones Passing series
Passing position -> knee pummel -> leg attack
Leg drag pass
NoGi Intermediate
Join us for week #16 - Guard
This week in NoGi Intermediate, we're focusing on the Open Guard position. We'll be enhancing your skills with techniques such as Open Guard Standing, the Single Leg X Sweep, and the Straight Ankle Lock from Single Leg X. Join us on the mats for an engaging week of training!
Open Guard Standing
Single Leg X Sweep
Straight Ankle Lock from Single Leg X
NoGi Advanced
Week #5:
Submission Defense/Escapes
Kimura - Side Control/North-South
Striking
Muay Thai Curriculum
Teep Series
Parry the Lead Teep 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 #20 - This week in Women's class, we have an effective and powerful sequence to go over, each technique seamlessly flowing into the next. It’s going to be an awesome week!
❗❗** 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
TacFit - Thu 06/06/24
Combo Day: Bodyweight + Tool
Protocol: 45/15 *5 x4
Tripod Squat (rotation)
CB Double Pendulum
Quad Press
CB Double Alternating Arm Cast
Bear Squat
TacFit - Wed 06/05/24
Bodyweight Day
Protocol: 30/30 *4 x4
1) Tripod Squat
Tripod Squat
Table Lift
Tripod Vertical
Tripod Overhead
2) Quad Press
Quad Plank
Quad Press Sea Saw
Quad Press Forward Ellipse
Quad Press
3) Bear Squat
Down Dog
Walk the Dog
Bear Squat
Bear Walk
4) Squat
Squat Parallel
Trinity Squat
Tippy Toes Squat
Squat Jump
TacFit - Tue 06/04/24
Tool Day - Clubbells
Protocol: 30/30 *5 x4
CB Double Swipe
CB Double Tap It, Rock It
CB Double Swing
CB Double Pendulum
CB Double Swipe (Technical)
CB Double Swipe (Performance)
This week for ROL KIDS! 6/2/24
Little Kids
Welcome to week #6 - This week in our Little Kids class, we'll be focusing on the Knee on Belly position. Our young grapplers will learn how to control their opponent from this position and master the Knee on Belly Arm Lock (near arm). It's going to be an exciting week full of fun and learning!
Kids All Levels
Welcome to week #6 - This week in our All Levels Kids class, we're diving into the Knee on Belly position. Our students will work on maintaining control from this dominant position and will learn two key techniques: the Arm Lock from Knee on Belly (near arm) and the Arm Lock from Knee on Belly (far arm). Get ready for an action-packed week of skill-building and fun!
Kids Intermediate
Welcome to week #12 - This week in Kids Intermediate, the focus will be on submissions from the back. The kids will start by learning the Lapel Choke from Back Control. After practicing this technique, they will move on to the Arm Behind the Head Choke. It's going to be a great week of skill-building on the mats!
Kids Advanced
Join us for week #20 - This week in Kids Advanced, we are focusing on Chokes from Back Control. The students will learn how to effectively set up and apply a variety of chokes, using the Body Triangle Lock that the kids learned last week to maintain control and create opportunities for submission. We'll cover techniques to transition smoothly into different chokes, ensuring a strong and versatile back control game. Get ready for an intense and informative week!
Chokes from Back Control
Mat Chat Topic: Making Goals and Plans
Game of the week: Tug-o-war
❗❗** Announcements **❗❗
UPCOMING TEAM COMPETITION:
Grappling Industries
Where: Oak Lawn Park District Community Pavilion 9401 Oak Park Ave, Oak Lawn, IL
When: July 13th
COMPETITION WORKSHOP
Where: ROL Academy
When: June 15th 3-4:30PM
No registration necessary
BRING A FRIEND TO JIU JITSU
Where: ROL Academy
When: June 22nd 2-:3:30
