TacFit - Wed 04/24/24

Bodyweight Day

Protocol: 60/30 *4 x3

Round 1             Round 2                  Round 3
Table Lift            Tripod Vertical         Tripod Overhead
Shin Box Shin     Box Arm Thread       Shin Box Camel
Quad Press         Quad Press Gecko    Quad Press Base Switch
Spinal Roll          Spinal Rock              Spinal Rock Pike

Wondering what's going on this week at ROL? 🤔 4/21/24

Gi All Levels

Welcome to week #6 - This week in Gi All Levels our focus will be on the Top Control position, starting off with Escaping. The Escape we are covering is the Top Control Escape (re-guard). Then we have two very powerful chokes to go over, the Cross Choke from Top Control, and the Baseball Choke from Top Control. It’s going to be an awesome week to take your Top Control to the next level. See you on the mats!

• Top Control Escape (re-guard)

• Cross Choke from Top Control

• Baseball Choke from Top Control

Gi Intermediate

Welcome to week #9 - Guard - Guard Sweeps

Gi Advanced

• 50/50 position

• Troubleshooting

• Review and Wrap Up

NoGi Intermediate

Join us for week #10 - Top Control

This week in NoGi Intermediate it's all about those Arm Locks and Shoulder Locks. Starting off with the Arm Lock from S-Mount which will blend right in with the Reverse Arm Lock from S-Mount. Finishing off we will go over the Kimura Lock from S-Mount. See you on the mats for more NoGi Intermediate!

• Arm Lock from S-Mount

• Reverse Arm Lock from S-Mount

• Kimura Lock from S-Mount
  

NoGi Advanced

Week #13

• Bottom Half Guard

• Shoulder Crunch

• Ude Gatame

Striking

• Kickboxing Curriculum

• Roundhouse Series Week 3

• Check Defense with 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 #14 - This week in Womens we have a smooth and dynamic sequence to go over. Starting on the feet we will cover the Arm Drag Takedown, once on the ground we have the Transition from Side to Back Control and finish the sequence off with the powerful Bow and Arrow Choke

Arm Drag Takedown
Transition from Side to Back Control
Bow and Arrow Choke

❗❗** 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

This week for ROL KIDS!  4/21/24

Little Kids

Welcome to week #14 - This week in Little Kids we will be teaching them a dynamic way to pass their partners' Guard. So far we have taught them what Closed Guard is and how to open it so now our focus is on Passing the Guard! Repetition is key to setting these little ones up for success!

Bull Rider Pass

Kids All Levels

Welcome to week #14 - This week in Kids All Levels our focus will be teaching the kids two powerful and dynamic ways to pass their partner's Guard. We have been going over various techniques on the Closed Guard from both top and bottom, from setting it up, Sweeping, Opening, and now Passing. It’s going to be an awesome week!

Hip-in Pass

Bull Rider Pass

Kids Intermediate

Welcome to week #6 - This week in Kids Intermediate the kids will be starting on their feet getting to the ground using the Judo takedown Kouchi-gari. Once on the ground, our focus will be on leveling up the kids Side Control Escapes. It’s going to be a great week for these Intermediate kids!

Kouchi-gari

Side Control Escape (double under)

Side Control Escape (shoulder pressure)

Kids Advanced

Join us for week #14 - 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 Topic: Being a Leader

Game of the week: Bull Dog

❗❗** Announcements **❗❗

Upcoming All Levels to Intermediate and Intermediate to Advanced Kids testing

When: May 25th @ 1pm

All Levels to Intermediate Requirements:

• Age 8+ 

• Grey Belt

Intermediate to Advanced Requirements

• Age 10+ 

• Grey / Black Belt

ASK INSTRUCTOR FOR PRINTOUT

TacFit - Mon 04/22/24

Flow Day

Protocol : 20 Min

Grappler's Toolbox Flow 8

1. Shin Box Arm Thread (L, R)

2. Tripod (R, L)

3. Base Switch to the Right

4. Quad Press Series (x2)

5. Pike

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.

TacFit - Fri 04/18/24

Protocol of the Week

90/30 *5 x2

1. Banded Lateral Push-up Walks

2. Ape/Kong Box

3. Banded Lateral Monster Walks

4. Sit-Thru Knee

5. Banded Single Arm Lat Pull Downs (alternating)

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.

TacFit - Thu 04/17/24

Combo Day - Tool and Bodyweight

Protocol: 45/15 *5 x4

1. Banded Pull Aparts (Underhand w/ Elbows Tight)

2. Sit-Thru Knee

3. Banded Monster Walk

4. Wrestle-ups

5. Banded Face Pulls

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!

Open Guard Standing

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!

Open Guard Standing

Chair Sweep

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.

Drop Seoi Nage

Kimura Lock from Side Control

Kimura Lock North/South

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!

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)