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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)

TacFit - Fri 0-3/22/24

AMRAP - 20 min

• KB Double Gorilla Thrusters Complex (x3)

• Bridge (R)

• Leg Thread (R) or Knee Thread (x3 R, L)

• Down Dog

• Flip Dog (R)

• Bridge (L)

• Leg Thread (L) or Knee Thread (x3 R, L)

• Down Dog

• Flip Dog (L)

TacFit - Thu 03/21/24

4/1 x3 Protocol

Round 1

• Leg Thread Press (x2 R, x2 L)

• KB Double Deadlift Rack (x4)

Round 2

• Flip Dog (x2 R, x2 L)

• KB Double Thruster (x4)

Round 3

• KB Double Gorilla Row (x2 R, x2 L)

• KB Double Deadlift Rack to Thruster (x2)

TacFit - Wed 03/20/24

60/30 *3 x4 Protocol

Leg Thread

• Knee Thread

• Leg Thread

• Leg Thread Press

 Bridge

• Shoulder Bridge

• Shoulder Bridge Vertical

• Shoulder Bridge Touch

 Flip Dog

• Down Dog

• Walk the Dog

• Flip Dog

 KB Double Thruster

• Rack Squat

• Push Press

• Thruster

TacFit - Tue 03/19/24

30/30 *6 x3 Protocol

KB Double Complex

1. Deadlift Rack

   • Deadlift

   • Deadlift

   • Clean to Rack

   • Clean to Rack

   • Deadlift Rack

   • Deadlift Rack

2. Thruster

   • Rack Squat

   • Rack Squat

   • Push Press

   • Push Press

   • Thruster

   • Thruster

3. Complex

   • Deadlift Rack to Thruster

   • Deadlift Rack to Thruster

   • Deadlift Rack to Thruster

   • Deadlift Rack to Thruster

   • Deadlift Rack to Thruster

   • Deadlift Rack to Thruster

Wondering what's going on this week at ROL? 🤔 3/17/24

Gi All Levels

Welcome to week #1 - This week our primary focus will be on Guard. We will begin with opening our partners Guard from the sitting position, this will set us up perfectly for the next technique - the Double Under Pass. For the partner who has secured their Closed Guard, we will then go over the Triangle Choke, a powerful and effective Submission. This is an awesome week if you are a Guard player, or if you are just beginning! See you on the mats!

Open Guard Sitting
Double Under Pass
Triangle Choke from Guard

Gi Intermediate

Welcome to week #4 - This week in Gi Intermediate we will be working from Top Control, but more specifically S-Mount Attacks. The S-Mount Position is the perfect position to seek out a variety of powerful and dynamic attacks. Make sure to be there for more from the S-Mount Position. 

Gi Advanced

• 50/50 position

  • Leg Locks (inspired by Chris Wojcik)

NoGi Intermediate

Join us for week #5 - This week in NoGi Intermediate we will focus on Side Control, we have two awesome Side Control Escapes to get through along with a powerful Choke. This week is going to be an awesome week!

• Side Control Escape (re-guard)

• Side Control Escape (single leg)

• Darce Choke from Top Side Control

NoGi Advanced

Week 8: Bottom Half Guard

• Wrapping up Dog Fight series

• Beginning Lower Leg Shift series

Striking

• Boxing Curriculum

  • Straight Series Week 3

    • Lean/Smother Concepts and Combos

We will be incorporating more optional sparring into the classes.  Mouth guards are recommended. and pad work is available for those opting not to spar.

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 #9 - This week we will be going over a smooth and efficient sequence starting off on our feet with a Self-Defense scenario the Front Kick Defense - Once on the ground we will move on to the Transition from Side to Knee on Belly, and finish off the sequence with the powerful Baseball Choke from Knee on Belly.

Front Kick Defense
Transition from Side to Knee on Belly
Baseball Choke from Knee on Belly

❗❗** 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 Events:

• NoGi Seminar with Chris Wojcik - Saturday, March 23rd at 11 am in place of All Levels class. Chris is a Jeff Serafin Black Belt, a member of the B-Team, and Took 4th at ADCC West Coast Trials among many more accomplishments.
  
  REGISTER NOW

Will you be attending the Chris Wojcik Seminar? Let us know down below!