TacFit - Tue 04/16/24

Tool Day - Resistance Bands

Protocol: 30/30 *6 x3

1. Lateral Banded Walks

   • Thighs

   • Ankles

   • Feet

2. Pull Aparts

   • Overhand

   • Underhand

   • Overhand

3. Banded Clamshells

4. Banded Lat Pull Downs

5. Banded Deadlifts

6. Banded Tricep Extension

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! 

• Top Control Escape (trap, bridge, and roll)

• Top Control Escape (foot post counter)

• Arm Lock from S-Mount

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

CHECK IT OUT

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! 

• Top Control Escape (trap, bridge, and roll)

• Top Control Escape (foot post counter)

• Arm Lock from S-Mount

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

CHECK IT OUT

TacFit - Mon 04/15/24

Flow Day

Grappler's Toolbox Flow 7

20 Min

• Triangle Squat (L)

• Kong (x3)

• Sit-Thru Series (x2 L, R)

TacFit - Fri 4/12/24

Protocol of the Week

EMOTM

20 Min

Round A

• KB 1H Figure 8 to Hold & Swing (x8)

• Ape (x2) to Tripod Squat (R, L)

Round B

• KB 1H Hollow Body Pullover & Press (x8

• Quad Press Base Switch to Table Lift (x6 R, L)

Wondering what's going on in this week's ADULT PROGRAMS? 🤔 4/7/24

Gi All Levels

Welcome to week #4 - This week in Gi All Levels we will continue going over the Guard position. Starting off with a Self-Defense scenario that will take us onto the ground. Once on the ground we will be working on Guard Retention/Resetting the Guard and finishing off strong with the Tripod Sweep from Guard. This week is an awesome week!

• Grip Escapes/Shoulder Grip

• Guard Retention/Reset the Guard

• Tripod Sweep from Guard

Gi Intermediate

Welcome to week #7 - Back Control (Turtle Choke Attacks) - Let’s take your Back Control game to the next level. This week our primary focus will be on Turtle Choke Attacks. Drilling and repetition are key - This is going to be an awesome week!

Gi Advanced

• 50/50 position

• Sweep, Back Take, and Foot Lock

NoGi Intermediate

Join us for week #8 - Top Control - This week in NoGi Intermediate we are working on Top Control. We have three techniques that will set you up for success whether that is your Transition from Side to Top, to Escaping Top Control. This week is going to be awesome, see you on the mats.

• Transition from Side to Top Control

• Top Control Escape (trap, bridge, and roll)

• Top Control Escape (foot post counter)

NoGi Advanced

Week #11 -

• Bottom Half Guard

• Lockdown Series

Striking

• Kickboxing Curriculum

• Roundhouse Series Week #1

• Concepts and Combos

• Lead, Rear, and Switch Round Kick

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 #12 - This week in Womens we have a smooth sequence to go over. Starting on our feet with Kouchi Gari, a powerful Judo takedown that will set our partners up perfectly to hit the Tripod Sweep. Finishing off with the Hip-in Pass for the partner who is on their feet. It’s going to be a great class!

• Kouchi Gari

• Tripod Sweep

• Hip-In 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

CHECK IT OUT

TacFit - Thu 4/11/24

Combo Day - Tool and Bodyweight

Protocol: 60/30 *4 x3

1. KB 1H Figure 8 to Hold & Press

2. Ape (x2) to Tripod Squat

3. Deadlift (x2) to Sumo Stance Row

4. Quad Press Base Switch to Table Lift

What’s you favorite way of passing the Guard ⚔️🛡️ (comment below)

TacFit - Wed 4/10/24

Bodyweight Day

30/30 *6 x4
Quad Press -> Base Switch
Squat -> Tripod

Round 1 x2

1. Quad Plank

2. Quad Press Sea Saw

3. Quad Press Forward Ellipse

4. Quad Press

5. Quad Press Knee Thru

6. Quad Press Base Switch

Round 2 x2

1. Parallel Squat

2. Trinity Squat

3. Tripod Squat

4. Table Lift

5. Tripod Vertical

6. Tripod Overhead