TacFit - Mon 06/03/24
Flow Day
Protocol: AMRAP - 20 min
FlowFit Flow 5 - Tripod Squat Flow
Squat
Tripod (R, L)
Tripod Vertical (R, L)
Tripod Overhead to Shin Box Arm Thread (R,L)
Tippy Toes Squat
Quad Press (x3)
Bear Squat (x3)
Bear Steps Forward (x5)
Bear Steps Backward (x5)
Squat
TacFit - Fri 05/31/24
Protocol: AMRAP - 20 min
CB 2H Complex (R/L)
Pendulum to Flag Press Squat
Shield Cast to Clean
Shoulder Park Squat to Rev Sit Thru to Flag Press Squat to Sit Thru to Standing Flag Press
Switch Hands & Repeat
This week for ROL KIDS! 5/26/24
Little Kids
Welcome to week #5 - This week in Little Kids we are moving on to the Side Control Position. This week the kids will not only be learning about the proper way to hold Side Control, but also how to apply the Kimura Lock submission. It is going to be an awesome week for these Little Kids!
Kids All Levels
Welcome to week #5 - This week in Kids All Levels we are moving on to Side Control. From Side control, the kids will be learning how to execute one of the most common submissions in Jiu Jitsu - the Kimura Lock from Side Control. It’s going to be an awesome week!
Kids Intermediate
Welcome to week #11 - This week in Kids Intermediate the kids will be working from on their feet with the Bearhug Escape (with arms) - Once they've done enough repetitions on their feet we will move to the ground working the Back Control Escape (bridge)
Kids Advanced
Join us for week #19 - This week in Kids Advanced the focus is on Body Triangle Lock, we will be going over how to set it up as well as use it to your advantage when setting up other attacks.
Body Triangles
Mat Chat Topic: Community and Team
Game of the week: Steal the Bacon
❗❗** Announcements **❗❗
UPCOMING TEAM COMPETITION:
Grappling Industries
Where: Oak Lawn Park District Community Pavilion 9401 Oak Park Ave, Oak Lawn, IL
When: July 13th
TacFit - Thu 05/30/24
Tool Day - Clubbell
Protocol: 4/1 x4
CB 2H Pendulum -> Gamma Cast -> Flag Press (R)
CB 2H Pendulum -> Gamma Cast -> Flag Press (L)
CB 2H Pendulum -> Torch Press -> Hammer -> Shield Cast (R)
CB 2H Pendulum -> Torch Press -> Hammer -> Shield Cast (L)
TacFit - Wed 05/29/24
Combo Day - Bodyweight + Clubbell
Protocol: 30/30 *5 x4
CB 2H Shield Cast to Swing
CB Kneeling to Squat
CB Push Up
CB 2H Gamma Cast to Side Lunge
CB Hollow Body Crunch
Wondering what's going on this week at ROL? 🤔 5/26/24
Gi All Levels
Welcome to week #11 - This week at Gi All Levels, we're focusing on mastering the Kimura Lock and its variations. Known for its effectiveness and versatility, the Kimura Lock is a fundamental technique in grappling. We'll kick off with the Bearhug Defense to Kimura Lock, move on to the Kimura Lock from Guard, and conclude with the Kimura Bump from Guard. Get ready for an exciting and skill-enhancing week of training at Gi All Levels!
Gi Intermediate
Week 14: Side Control - Side Control Escapes
Gi Advanced
Welcome to Week #5 - Guard Passing
Craig Jones inspired passes (continued)
Review passing position
Same side knee cut
Leg weave pass
NoGi Intermediate
Join us for week #15 - Guard
This week in NoGi Intermediate, we're diving into the Guard position. Get ready to elevate your submission game with a series of focused techniques, including the Kimura Bump from Guard, the Kimura Lock from Guard, and the Guillotine Choke from Guard. Looking forward to seeing you on the mats!
Kimura Bump from Guard
Kimura Lock from Guard
Guillotine Choke from Guard
NoGi Advanced
Submission Defense/Escapes
(No Class due to Memorial Day)
Striking
Muay Thai Curriculum
Teep Series
Concepts and Combos
Stand and Drill
Level-up your stand up game this week as we will be going over:
Arm-Drags
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 #19 - 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!
Rear Naked Choke Defense (Pull Back)
Side Control Escape (re-guard)
Scissor Sweep
❗❗** 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 29th
TacFit - Tue 05/28/24
Tool Day - Clubbell
Protocol: 60/30 *6 x2
CB 2H Complex
Pendulum to Flag Press Squat
Shield Cast to Clean
Shoulder Park Squat to Reverse Sit Thru to Flag Press to Sit Thru to Flag Press
Complex
Complex
Complex
TacFit - Fri 05/25/24
AFAP - 20 min
- Squat x100
- Quad Press x100
- KB Swing x100 (50 each arm)
This week for ROL KIDS! 5/19/24
Little Kids
Welcome to week #4 - This week in Little Kids we will be teaching the students how to successfully defend against a tackle. This will teach the kids the opportunity to use the Sprawl technique to their advantage.
Kids All Levels
Welcome to week #4 - This week in Kids All Levels we will be teaching the kids two techniques that flow together to make the perfect sequence. Starting with the Tackle Defense, this will set them up to be able to take their partners back with ease utilizing the Transition from Turtle to Back Control.
Transition from Turtle to Back Control
Kids Intermediate
Welcome to week #10 - This week in Kids Intermediate the kids will be working from on their feet with the Bearhug Escape (without arms) - Once they've done enough repetitions on their feet we will move to the ground working on the transition from Guard to Back Control.
Transition from Guard to Back Control
Kids Advanced
Join us for week #18 - This week in Kids Advanced the focus will be on going over different set-ups for Triangles from Top Control
Triangle set-ups from Top Control
Mat Chat Topic: Self-Defense
Game of the week: Steal the Bacon
❗❗** Announcements **❗❗
Upcoming All Levels to Intermediate and Intermediate to Advanced testing
When: May 25th @ 1pm
All Levels to Intermediate Requirements:
Age 8+
Grey Belt
Passing Grade is 70%
Intermediate to Advanced Requirements:
Age 10+
Grey / Black Belt
UPCOMING TEAM COMPETITION:
- Grappling Industries -
Where: Oak Lawn Park District Community Pavilion 9401 Oak Park Ave, Oak Lawn, IL
When: July 13th
What's your "go-to" move when playing closed guard?
(comment below with links if possible)
