TacFit - Wed 05/22/24

Bodyweight Day

Protocol: 30/30 *6 x3

1. Forearm Plank

2. Shoulder Bridge

3. Knee Thread

4. Shoulder Bridge Crunch

5. Leg Thread

6. Spinal Roll

TacFit - Tue 05/21/24

Tool Day - Kettlebell

Protocol: 30/30 *4 x2

1. Swing

2. Clean to Rack

3. Goblet Squat

4. Pivot Press

5. Bent Leg RDL

Protocol: 4/1 x2

1. 2H Kettlebell Complex

Wondering what's going on this week at ROL? 🤔 5/19/24

Gi All Levels

Welcome to week #10 - This week at Gi All Levels, we're diving into the intricacies of the Guard position. With its vast array of submissions, sweeps, and defensive techniques, the Guard is a cornerstone of effective grappling. We'll start off with the Arm Lock from Guard, move on to the Pendulum Sweep from Guard, and finish with the Pendulum - Arm Lock from Guard. Prepare for a dynamic and engaging week of training at Gi All Levels!

• Arm Lock from Guard

• Pendulum Sweep from Guard

• Pendulum - Arm Lock from Guard

Gi Intermediate

Welcome to week #13 - Guard - Guard Passing Sitting

Gi Advanced

Welcome to week #4 - Guard Passing 

• Craig Jones inspired passes

• Knee Cut

• Smash Pass

NoGi Intermediate

Join us for week #14 - Guard

This week in NoGi Intermediate, we're diving into the Guard position. Prepare to elevate your submission game with a series of focused techniques, including the Triangle Choke from Guard, the Arm Lock from Guard, and the Reverse Arm Lock from Guard. Looking forward to seeing you on the mats!

• Triangle Choke from Guard

• Arm Lock from Guard

• Reverse Arm Lock from Guard

NoGi Advanced

Week #17

• Submission Defense/Escapes

• Week 4

• Triangle - Closed Guard

Striking

• Kickboxing Curriculum

• Roundhouse Series

• Roundhouse feints and combinations

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 #18 - 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!

Drop Seoi Nage
Side Control Escape (double under)
Turtle Escape (sit-out)

❗❗** 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

CHECK IT OUT

UPCOMING Team Competition

- Grappling Industries -

REGISTER NOW

When: Saturday, July 13th

Where: Oak Lawn Pavilion

Early registration - $90 thru June 29

TacFit - Mon 05/20/24

Flow Day

Protocol: 20 min

FlowFit Flow 4 - Spinal Roll Leg Thread

• Spinal Roll x3

• Bridge

• Leg Thread (L)

• Forearm Plank

• Cobra

• Forearm Plank

• Mountain Climber (R, L)

• Bridge

• Leg Thread (R)

• Forearm Plank

• Cobra

• Forearm Plank

• Mountain Climber (L, R)

• Bridge

TacFit - Friday 5/17/24
Protocol: EMOTM

8x Lunges
8x 2HCB swings
8x Pull Plank

TacFit - Thu 05/16/24

Combo Day - Bodyweight & Clubbell

Protocol: 45/15 *5 x4

1. CB 2H Lat Bridge Pull

2. Double Clubbell Alternating Inside Circles

3. Spinal Rock Pike

4. Double Clubbell Mills

5. Pull Plank Knee

What's your favorite Take Down?
(comment below with links if possible)