TacFit - Tue 04/09/24

Tool Day - Kettlebells

Protocol: 30/30 *5 x4

KB 1H Complex

1. Deadlift

2. Figure 8

3. Swing

4. Sumo Stance Row

5. Dead Squat

This week for ROL KIDS!  4/7/24

Little Kids

Welcome to week #12 - This week in Little Kids we are moving on from Top Control to Guard! We will be teaching the kids how to successfully open their partner's Closed Guard, freeing themselves from a vulnerable position. Repetition is key at this age so we will continue to drill as a team as well as independently. It’s going to be a great week!

• Open Guard Sitting

Kids All Levels

Welcome to week #12 - This week in Kids All Levels we are moving onto a new concept - Guard. From Guard, we will be teaching the kids how to successfully open their partners' Closed Guard. From the other side, partner on bottom we will be going over a very powerful Sweep, the Scissor Sweep. Overall this week is going to be a great week as either an introduction into the Guard position for our newer students or as a refresher for our more senior students. It’s going to be a great week!

• Open Guard Sitting

• Scissor Sweep

Kids Intermediate

Welcome to week #4 - This week in Kids Intermediate we will be starting the kids on their feet, making their way to the ground using the Osoto-gari Takedown. Once on the ground we have two Knee on Belly Arm Locks to go over from both the near arm and the far arm. It’s going to be a great week!

• Osoto-gari

• Arm Lock from Knee on Belly (near arm)

• Arm Lock from Knee on Belly (far arm)

Kids Advanced

Join us for week #12 - This week in Kids Advanced we will be working from our feet going through a variety of Takedown options. This week is going to be awesome! 

• Takedowns

GAME OF THE WEEK: Bear Crawl Freeze Tag

MAT CHAT TOPIC: Strengths

❗❗** Announcements **❗❗

COMING SOON: ROL KIDS MOVIE NIGHT APRIL 20th

REGISTER NOW

TacFit - Mon 04/08/24

Flow Day

Protocol: 20 Min

Grappler's Toolbox Flow 6

• Squat

• Ape (x3 L, R)

• Quad Press (x3)

• Base Switch (R)

• Table Lift

• Cobra

TacFit - Fri 04/05/24

AMRAP - 20 min

• CB 2H Semi Circle x4

• CB 2H Hammers x4

• CB 2H Torch Press to Flag Press to Squat x4

• Spinal Rock Pike x4

• Tripod Vertical x4

What makes a good training partner?

(comment below and tag @ your best training partner)

TacFit - Thu 04/04/24

90/30 *4 x2 Protocol

1. CB 2H Clockwork Clean to Torch Press

2. Shin Box Camel (L, R)

3. CB 2H Pendulum to Flag Press Squat

4. Spinal Rolls

Wondering what's going on in this week's ADULT PROGRAMS? 🤔 3/31/24

Gi All Levels

Welcome to week #3 - This week in Gi All Levels we are working from the Guard position. We will start off going over the Guard pull. Once on the ground, we will go over two Scissor Sweep variations, starting off with the Scissor Sweep from Guard as well as going over another Scissor Sweep option for when our partner or opponent creates a wide knee post to prevent the traditional Scissor sweep. This week is going to be great, see you in All Levels!

Guard Pull
Scissor Sweep from Guard
Scissor Sweep with Wide Knee Post

Gi Intermediate

Welcome to week #6 -  Back Control Escapes

This week is all about Escaping Back Control. We will go over a variety of different ways in which you can safely and efficiently remove yourself from arguably the worst position you can find yourself in. If you want to amp up your defenses from Back Control, make sure to be on the mats for Gi Intermediate!

Gi Advanced

• 50/50 position

  • Leg Locks (continued)

  • Passing

NoGi Intermediate

Join us for week #7 - This week in NoGi Intermediate we will be working on two different variations of the Kimura Lock giving options for when plan A doesn't work out. Not only that but we will be topping things off with the North South Choke. It’s going to be a great week in NoGi Intermediate.

• Kimura from North South

• Arm Lock from Kimura

• North South Choke

NoGi Advanced

Week 10: Bottom Half Guard

• Lower Leg Shift Series (continued)

• Defensive Reactions to Lower Leg Shift

Striking

• Boxing Curriculum

  • Straight Series Week 5

  • Feints off Straight Punches

- For those opting to spar - mouth guards required

- For those opting to not spar - pad work will be available

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 #11 - This week in Womens we will be starting on our feet working through another Self-Defense scenario where we are being grabbed from behind with our arms being trapped - we will effectively get free while taking our partners or opponents to the ground. Once on the ground we have the Tricep Push Escape as well as the Turtle Trap and Roll Escape. This week will be awesome!

Rear Bear Hug Defense (with arms)
Tricep Push Side Control Escape
Turtle Trap and Roll Escape

❗❗** 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

What is your favorite technique from Guard? Let us know down below!

TacFit - Wed 04/03/24

30/30 *6 x3 Protocol 

Round 1

• CB 2H Semis (L)

• CB 2H Semis (R)

• Spinal Roll

• CB 2H Swing (L)

• CB 2H Swing (R)

• Table Lift

Round 2

• CB 2H Torch Press (L)

• CB 2H Torch Press (R)

• Spinal Rock

• CB 2H Pendulum (L)

• CB 2H Pendulum (R)

• Tripod Vertical

Round 3

• CB 2H Hammers (L)

• CB 2H Hammers (R)

• Spinal Rock Pike

• CB 2H Pendulum to Flag Press (L)

• CB 2H Pendulum to Flag Press (R)

• Tripod Overhead

TacFit - Tue 04/02/24

Tool Day - Clubbells

30/30 *5 x4 Protocol

• CB 2H Semi Circle

• CB 2H Clockwork Clean

• CB 2H Torch Press

• CB 2H Hammers

• CB 2H Flag Press