Awesome experience last night in our NoGi Intermediate class with special guest instructor Greg "The Butcher" Witek. He built up on the material from his last visit showing us another entry into the honey hole (aka cross ashi, inside sankaku, saddle) position. From there he displayed a variety of finishing options.
April 19
TacFit - Fri 04/18/24
Protocol of the Week
90/30 *5 x2
Banded Lateral Push-up Walks
Ape/Kong Box
Banded Lateral Monster Walks
Sit-Thru Knee
Banded Single Arm Lat Pull Downs (alternating)
April 17
10th Planet Black Belt Greg "The Butcher" Witek will be back visiting us at ROL Academy tomorrow night teaching our 7pm NoGi class. Last time was a blast. Can't wait to see what he has planned for us this time around. Don't miss it.
April 18
TacFit - Thu 04/17/24
Combo Day - Tool and Bodyweight
Protocol: 45/15 *5 x4
Banded Pull Aparts (Underhand w/ Elbows Tight)
Sit-Thru Knee
Banded Monster Walk
Wrestle-ups
Banded Face Pulls
April 14
This week for ROL KIDS! 4/14/24
Little Kids
Welcome to week #13 - This week in Little Kids we will continue teaching the kids about the Closed Guard position, but more specifically how to escape from Closed Guard. The kids will learn how to escape by standing up safely and effectively. Repetition is key so the kids will drill this escape as a team and independently! It’s going to be a great week!
Kids All Levels
Welcome to week #13 - This week in Kids All Levels we will continue with the Closed Guard concepts. Starting off we will have the students Escape Closed Guard by standing up - for the partner on the ground this will be the perfect opportunity to execute the Chair Sweep, a very powerful and effective way to get their partners on the ground and come out on Top!
Kids Intermediate
Welcome to week #5 - This week in Kids Intermediate the kids will start off on their feet and get to the ground by doing the Drop Seoi Nage Takedown. Once on the ground, the kids will focus on two Kimura variations.
Kids Advanced
Join us for week #13 - This week in Kids Advanced the kids will work on Side Control Escapes, learning different ways in which they can maneuver themselves and their partners to safely and effectively Escape.
Side Control Escapes
Mat Chat of the week: Being Responsible
Game of the week: Bull Dog
❗❗** Announcements **❗❗
COMING SOON: ROL KIDS MOVIE NIGHT APRIL 20th
REGISTER NOW ⬅️ ⬅️ ⬅️ ⬅️ SPOTS ARE LIMITED!
April 16
TacFit - Wed 04/16/24
Bodyweight Day
Protocol: 30/30 *5 x4
Rounds 1 & 2
Shin Box (L, R)
Wrestle-ups aka Sit-ins (L, R)
Apes (L, R)
Squats
Triangle Squat (L, R)
Rounds 3 & 4
Sit-Thru Hip (L, R)
Sit-Thru Knee (L, R)
Sit-Thru Extended (L, R)
Sit-Thru Extended w/ Bridge (L, R)
Sit-Thru Breakdancer Plank (L, R)
April 16
• Edited (Apr 16, 2024)
TacFit - Tue 04/16/24
Tool Day - Resistance Bands
Protocol: 30/30 *6 x3
Lateral Banded Walks
Thighs
Ankles
Feet
Pull Aparts
Overhand
Underhand
Overhand
Banded Clamshells
Banded Lat Pull Downs
Banded Deadlifts
Banded Tricep Extension
April 14
Wondering what's going on this week at ROL? 🤔 4/14/24
Gi All Levels
Welcome to week #5 - This week in Gi All Levels our focus will be on the Top Control position. We have two Escaped to cover starting with the Top Control Escape (trap, bridge, roll) and Top Control Escape (foot post counter). Finishing off strong with a submission, we will go over the Arm Lock from S-Mount. This is going to be an awesome week to level up your Top Control skills!
Gi Intermediate
Welcome to week #8 - Back Control - Turtle Escapes
Let’s take your Back Control game to the next level. This week our primary focus will be on Turtle Escapes. Drilling and repetition are key - This is going to be an awesome week!
Gi Advanced
50/50 position
Review
Chaining together techniques
NoGi Intermediate
Join us for week #9 - Top Control
This week in NoGi Intermediate is awesome! We are starting off with the Top Control Escape (ankle drag/step over), then going straight into two powerful Submissions. Triangle Choke from Top Control and the Arm-in Triangle from Top Control. See you on the mats!
Top Control Escape (ankle drag/step over)
Triangle Choke from Top Control
Arm-in Triangle from Top Control
NoGi Advanced
Week #12
Bottom Half Guard
Pinch Headlock
Striking
Kickboxing Curriculum
Roundhouse Series Week 2
Dutch Block Concept and Counters
Stand and Drill
Level-up your stand up game this week as we will be going over:
Osoto-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 #13 - This week in Womens we have a smooth sequence to go over. Starting on our feet we will go over a self-defense scenario where our opponent is throwing jab punches, once on the ground we have Top Control Escape (posted counter) and Half Guard Back Step Pass. This week will be a good one!
Jab Defense
Top Control Escape (posted counter)
Half Guard Back Step Pass
❗❗** 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
April 14
Wondering what's going on this week at ROL? 🤔 4/14/24
Gi All Levels
Welcome to week #5 - This week in Gi All Levels our focus will be on the Top Control position. We have two Escaped to cover starting with the Top Control Escape (trap, bridge, roll) and Top Control Escape (foot post counter). Finishing off strong with a submission, we will go over the Arm Lock from S-Mount. This is going to be an awesome week to level up your Top Control skills!
Gi Intermediate
Welcome to week #8 - Back Control - Turtle Escapes
Let’s take your Back Control game to the next level. This week our primary focus will be on Turtle Escapes. Drilling and repetition are key - This is going to be an awesome week!
Gi Advanced
50/50 position
Review
Chaining together techniques
NoGi Intermediate
Join us for week #9 - Top Control
This week in NoGi Intermediate is awesome! We are starting off with the Top Control Escape (ankle drag/step over), then going straight into two powerful Submissions. Triangle Choke from Top Control and the Arm-in Triangle from Top Control. See you on the mats!
Top Control Escape (ankle drag/step over)
Triangle Choke from Top Control
Arm-in Triangle from Top Control
NoGi Advanced
Week #12
Bottom Half Guard
Pinch Headlock
Striking
Kickboxing Curriculum
Roundhouse Series Week 2
Dutch Block Concept and Counters
Stand and Drill
Level-up your stand up game this week as we will be going over:
Osoto-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 #13 - This week in Womens we have a smooth sequence to go over. Starting on our feet we will go over a self-defense scenario where our opponent is throwing jab punches, once on the ground we have Top Control Escape (posted counter) and Half Guard Back Step Pass. This week will be a good one!
Jab Defense
Top Control Escape (posted counter)
Half Guard Back Step Pass
❗❗** 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
April 15
Yes, I’m game for a challenge
60 %
Naaa, I will stick to training for now
40 %
5 votes