TacFit - Mon 04/01/24

Flow Day

Grappler's Toolbox Flow 5 - 20 min

• Shin Box Camel (L, R)

• Roll Out Inversion  (R)

• Pike

• Tripod (L, R)

This week for ROL KIDS! 😁 3/31/24

Little Kids

Welcome to week #11 - This week in Little Kids our focus will be on the Top Control Position. We will be teaching the kids how to perform the Arm Lock from Top Control, going over the proper position that will set them up for success. We will work together on repetition and following steps and directions. This week is going to be awesome for our Little Kids!

Arm Lock from Top Control

Kids All Levels

Welcome to week #11 - This week in Kids All Levels we will be working from the Top Control Position. We will work on the Arm Lock from Top Control for the partner on Top. Once on the Bottom, we will move on to the Top Control Escape (hip escape). Giving the kids options from both top and bottom from Top Control is important! 

Arm Lock from Top Control

Top Control Escape (hip escape)

Kids Intermediate

Welcome to week #2 - This week in Kids Intermediate we will be working on nothing but Guillotines! A very powerful choke we will be setting up from the standing position. Not only will the kids be learning how to execute the Choke but we will also be teaching them how to Escape from the Standing Guillotine Choke. It’s going to be an awesome week for these ROL Kids!

Standing Guillotine Choke

Standing Guillotine Escape

Kids Advanced

Join us for week #11 - This week in Kids Advanced our focus is still on the Guard position however we will now be working specifically on Attacks from Guard. Let’s get these Advanced ROL Kids to the next level amplifying their ability to Attack from Guard!

• Attacks from Guard

❗❗** Announcements **❗❗

ADVANCED KIDS 12+ YELLOW/WHITE+ REMINDER: Open mat 4/7/24 at 9am

COMING SOON: ROL KIDS MOVIE NIGHT APRIL 20th (look out for email)

!!JUST A REMINDER!!

RŌL WILL BE CLOSED ON EASTER DAY! 🐥🥚🐇

TacFit - Fri 03/29/24

EMOTM - 20 min

• Squat x3

• Reverse Shoulder Roll (L)

• Bear Walk x6

• Squat x3

• Reverse Shoulder Roll (R)

• Mountain Climber Switch x6

TacFit - Thu 03/28/24

90/30 *5 x2 Protocol

1. Box Step Up - Top Only - Med

2. Mountain Climber w/ Double Bow Pull

3. MB Bent Over Chest Slam (6kg)

4. Bear Walk (x3 forward, backward)

5. MB Squats (8kg)

What makes you coming back for more?
(comment below)

TacFit - Tue 03/26/24

Tool Day (Box and Med Ball)

30/30 *4 x4 Protocol

1. MB Floor Slam (6kg) 

   • Regression

     • MB Ball of the Foot Neck Squat

2. Box Step Up - Top Only - Med

   • Regression

     • Box Pistol Squat - Med

3. MB Bent Over Chest Slam (8kg)

   • Regression

     • MB Floor Chest Press

4. Mountain Climber Switch

   • Regression

     • Mountain Climber Plank

TacFit - Wed 03/27/24

30/30 *5 x4 Protocol

1. Bear Squats

   • Regression

     • Walk the Dog

2. MB Kneeling Wall Chest Pass (6kg)

3. Box Pistol Squat - Low (alternating)

   • Regression

     • Box Pistol Squat - High

4. MB Squats (8kg)

5. Mountain Climber Switch

   • Regression

     • Mountain Climber Plank

Wondering what's going on this week at ROL? 🤔 3/24/24

Gi All Levels

Welcome to week #2 - This week in All Levels our focus is from the Guard position. It’s a great week due to the variety of techniques we get from Guard. Starting off with Open Guard Standing, then the Chair Sweep and finishing off with Hip-in Pass. This week is sure to add onto your Guard game. See you on the mats!

Open Guard Standing
Chair Sweep
Hip-in Pass

Gi Intermediate

Welcome to week #5 -  Attacks from Back Control

This week we are working from the Back Control position - more specifically Attacks from Back Control. It’s going to be an awesome week. See you on the mats!

Gi Advanced

• 50/50 position

  • Leg Locks (continued)
    

NoGi Intermediate

Join us for week #6 - This week in NoGi Intermediate we are working from Side Control. Starting off with two powerful escapes and finishing things off with an effective Submission. This week is going to be awesome!

• Side Control Escape (shoulder pressure)

• Side Control Escape (shoulder pressure underhook)

• Kimura Lock from Top Side Control

NoGi Advanced

Week 9: Bottom Half Guard

• Lower Leg Shift series (continued)

Striking

• Boxing Curriculum

  • Straight Series Week 4

    • Quarter Turn/Triangle Step Defense w/ Counters

• 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:

• Ogoshi

• Seoi Nage

• Tai Otoshi

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 #10 - This week in Womens we have a smooth sequence to go over. Starting off on our feet with a self-defense scenario, we will move to the ground and work through our Guard Retention and finishing off the sequence with the Bull Rider Pass.

Bear Hug Defense (without arms)
Guard Retention
Bull Rider 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

Did you attend the  Chris Wojcik Seminar? Let us know what you thought about it down below!

TacFit - Mon 03/25/24

Flow Day

Grappler's Toolbox Flow 4 - 20 min

• Squat

• Mountain Climber w/ Double Bow Pull (L, R)

• Bear Walk (x3)

• Reverse Shoulder Roll (L)