TacFit - Tue 03/12/24

30/30 *8 x2 Protocol

• CB Tap It, CB Rock It

• CB Double Power Swing

• CB Double Swing

• CB Double Pendulum - Swing to Order Clean

• CB Double Alternating Arm Cast

• CB Double Swipe

• CB Double Squat Arm Cast

• CB Double Complex

TacFit - Mon 03/11/12

Grappler's Toolbox Flow 2 - 20 min

•  Squat

•  Pike (x3)

•  Pike Inversion Roll Out (R)

•  Bridge

•  Leg Thread (R)

•  Kong (x3)

The February Edition of RŌL RECAP is out now! 🗓️🤩🤩

CHECK IT OUT!

TacFit - Thu 03/07/24

20/10 *8 x5 Protocol

• Parallel Squat

• 1R Single Row w/ Rotation

• Tactical Push-Up

• Sit-Thru Knee

• Box Pistol Squat Medium

TacFit - Wed 03/06/24

60/30 *4 x4 Protocol

1. Sit-Thru Knee

2. Tactical Push-Up

3. 2R Double Row

4. Box Step Up Top Only

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

Gi All Levels

Welcome to week #19. This week we are starting off with a Self-Defense Scenario where our partner/opponent throws a hook, blocking it we are effectively able to set up a smooth takedown with the Hook Defense. Once on the ground, we will have not one but two submissions to go over, Baseball Choke from Knee on Belly and the Arm Lock from Knee on Belly (near arm). This week our techniques fit together to create a smooth sequence to set you up for success. See you there.

Hook Defense
Baseball Choke from Knee on Belly
Armlock from Knee on Belly (near arm)

Gi Intermediate

Welcome to week #2 in Gi Intermediate. This week we are working from the Top Control position - more specifically Top Control Attacks. We will be going over a variety of ways to submit from chokes to Arm Locks and Kimuras - It’s going to be an awesome week. Make sure to be there!

Gi Advanced

Intro to 50/50 position

•  Sweep from 50/50

NoGi Intermediate

Join us for week #3 - This week for NoGi Intermediate our focus will be on the Half Guard position. We have three techniques to get through starting off with the Single Leg from Bottom Half Guard, then the Whizzer Counter Limp Arm from Bottom Half, and finishing off with Whizzer Counter Roll Back from Bottom Half. See you on the mats!

NoGi Advanced

Week 7: Bottom Half Guard

• Underhooks

• Lower Leg Shift series

Striking

• Boxing Curriculum

  • Jab/Cross

• Straight Series

  • Concepts and Combos

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 #7 - This week we will be going over a smooth and efficient sequence starting off on our feet with a Self-Defense scenario of our partner or opponent gripping us with the up-drip. Once on the ground we will go straight into the Arm Lock from Knee on Belly (near arm) and finish up with the Hitch-Hiker Escape for the person on bottom. 

Up Grip Defense
Arm Lock from Knee on Belly (near arm)
Arm Lock Escape (hitch-hiker)

❗❗** 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

What is your favorite class to attend at RŌL Academy? Let us know down below!

TacFit - Tue 03/05/24

30/30 *4 x4 Protocol

Round 1

• Box Pistol Squat Medium (L)

• Sit-Thru Hip

• Knee Press

• 1R Single Row (L)

Round 2

• Box Pistol Squat Medium (R)

• Sit-Thru Knee

• Knee Press Extension

• 1R Single Row (R)

Round 3

• Box Step Up Top Only

• Sit-Thru Extended

• Knee Drop Eccentric Pushup

• 1R Single Row w/ Rotation (L)

Round 4

• Box Step Up Full

• Sit-Thru Half Swoop

• Tactical Push-Up

• 1R Single Row w/ Rotation (R)

TacFit - Mon 03/04/24

Grappler's Toolbox Flow 1 - 20 min

• Squat

• Tactical Push-up (x2)

• Sit-Thru (x2 L, R)

• Ape (x2 L, x2 R)

TacFit - Fri 03/01/24

AMRAP - 20 min
https://youtube.com/playlist?list=PLo2EtxVj-lzTR77pny0eM8TCpAWjtcNFy&si=DDec--eHepEHTTZf

• Squat

• Walkout

• Up Dog

• Down Dog

• Flip Dog (R,L)

• Kong Forward x2

• KB 1H Kneeling Snatch to Lunge (x2 R, L)