Friday 11/15/24

90/30* 3x4

• 2H CB Side Swing

• Pillar to Plank Press Up

• 2H CB Side Swing to Cast

TacFit 11/14/24
EMOTM Thursday

Protocol:  EMOTM - 20 min
KB 1H Complex

• Turkish Get Up x1

Adult Program Curriculum - 11/11/24

Welcome to a New Week in the Adult Program! 

Each week, we’re building skills and exploring techniques designed to deepen your understanding and elevate your practice on the mats. From refining foundational movements to mastering advanced concepts, our focus is on cultivating confidence, control, and creativity in every position. Get ready to train hard, support your teammates, and push yourself as we dive into another week of growth and discovery!

Adult Gi Fundamentals:

A (Mon-Wed)

• Guard Pull

• Open Guard Sitting

• Double Under Pass

B (Thu-Sat)

• Guard Retention

• Open Guard Standing

• Chair Sweep

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

Adult Gi Intermediate - Week 1:

• Takedown: Arm Drags

• Sit-up / Butterfly Guard Sweep

• Spider / Lasso Sweeps from Guard

• Lapel Sweeps from Guard

Adult NoGi Intermediate - Week 1:

• Takedown: Arm Drag to Rear Clinch Mat Return

• Triangle Choke from Guard

• Arm Lock from Guard

• Transition from Guard to Back Control

Adult Gi Advanced:

• Introduction to saddle

❗❗** Announcements **❗❗

🗓️New Schedule - Nov 11

• VIEW NEW SCHEDULE

🎓 RŌL Graduation Event

• When: Saturday, November 16th @ 11AM

• Where: RŌL Academy

🥫 Food Drive 

• Non perishable items needed! There is a drop off box inside the lobby!

TacFit 11/13/24
Circuit Wednesday

Protocol:  30/30 *5 x41) Pillar to Plank Press Up
2) KB 2H Clean to Horn Squat
3) Kong/Apex Box
4) Dead Hang
5) CB 2H Side to Side Cast

TacFit 11/12/24
Kettlebell Tuesday

KB 1H TacFit Iranian Complex
Protocol:  2 Reps (L, R) x 10 Sets w/ 60 second rest
1) Swing
2) Clean to Rack
3) Rack Squats
4) Strict Press
5) Snatch
6) Rev Get Up (Sit Thru Extended)
7) Get Up

Finisher:
2 min Farmer's Walk
1 min Banded Monster Walk
1 min Wall Handstand

Monday 11/11/24

60/30* 4x4

• 2H CB Side Swing

• Pillar to Plank Press Up

• 2H CB Side Swing to Cast

• Lunges

Kids Program Curriculum - 11/11/24

Welcome to a New Week in the Kids Program! 

Each week in our Kids Program, we're building confidence, discipline, and focus as we dive into new techniques and skills on the mats. From mastering fundamental movements to developing more advanced concepts, every class is designed to help our young athletes grow both in Jiu Jitsu and in life. We’re all about learning, teamwork, and, of course, having fun along the way! Get ready for an exciting week of training and improvement!

Little Kids: Week 1

• Hook Defense

Kids All Levels: Week 1

• Clinch to Single Leg Takedown

• Single Leg Takedown Defense

Kids Intermediate: Week 1

• Takedown: Double Leg Takedown

• Sprawl to Back Control

• Sprawl Escape (sit out from turtle)

Kids Advanced: Week 1

• Takedown: Osoto Gari

• Top Control Escapes

❗❗** Announcements **❗❗

🗓️New Schedule - Nov 11

• VIEW NEW SCHEDULE

🥫 Food Drive 

• Non perishable items needed! There is a drop off box inside the lobby!

Friday 11/8/24

90/30* 3x4

• 2H CB Rockit/Swing

• Parallel Squat/Trinity Squat

• 2H CB Swing to Order/Gamma Cast

Join Edgar Figueroa and myself and finish week strong with TacFit workout

TacFit 11/07/24

EMOTM Thursday
Protocol:  EMOTM - 20 min
KB 1H Complex (alternate hands each round)

• KB 1H Speedball x3

  • Snatch -> Overspeed Front Squat -> Squat Swing

• KB 1H Figure 8 Hold & Press x3

Hey everyone, time for the Weekly Question.

What's the one thing that you struggle with no matter how hard you try?

Let's have a good discussion. Maybe your strength is someone else's weakness and we have a chance to really work together and help each other.

Check the comments for mine!