TacFit 10/10/24

EMOTM Thursday

Protocol: EMOTM - 20 min

• Triangle Squat -> Shin Box -> Mountain Climber Bow Pull

• CB 2H Side Complex (each side)

  • Swing

  • Swing to Order

  • Swipe

  • Clockwork Squat x2

  • Swipe

  • Swing to Order

  • Swing

Hey everyone! Time for our weekly question:

What are some special tricks you use to keep your Gi clean and fresh? 🥋

Share your tips and secrets with the community to help us all keep our in top shape! Let's keep the discussion engaging and friendly, feel free to ask questions or offer advice to your fellow training partners. Can't wait to hear all of your amazing ideas!

TacFit 10/09/24

Circuit Wednesday

Protocol: 30/30 *5 x4

• Sit Thru Knee

• KB 2H Cluster (clean, rack squat, push press)

• Battleropes

• Dead Hang

• CB 2H Front Swing to Gamma Cast

Wondering what's going on this week at ROL? 🤔 10/7/24

Gi All Levels

Welcome to week #10 - This week, we’ll be focusing on attacks and sweeps from the Guard. Our training will include the Arm Lock from Guard, the Pendulum Sweep from Guard, and how to combine them into the Pendulum-Arm Lock from Guard. Get ready for a week of technique and strategy, designed to sharpen your guard game!

• Arm Lock from Guard

• Pendulum Sweep from Guard

• Pendulum - Arm Lock from Guard

Gi Intermediate

Week 4: Top Control Attacks - This week, we'll be honing in on attacks from S-Mount with a special focus on using Gift Wrap Control. We'll explore how to control and dominate from this position, transitioning smoothly into submissions and maintaining strong offensive pressure. Get ready to refine your top game and add new layers to your S-Mount attacks!

• S-Mount Attacks focusing on Gift Wrap Control

Gi Advanced

Week 14 - This week, we’re focusing on attacks from Spider Guard. We'll dive into using Spider Guard to set up high-level submissions like the Triangle, Arm Lock, and Omoplata. Learn how to create opportunities for these attacks while maintaining control and leverage from the guard. It’s going to be an exciting week of sharpening offensive techniques from a strong, dynamic guard position!

• Spider Guard Attacks - Triangle, Arm Lock, Omoplata

NoGi Intermediate

Join us for week #10 - NoGi Intermediate as we review key concepts from our recent Adam Maslach Workshop! This session will focus on refining techniques and strategies covered during the workshop, ensuring students understand and can effectively apply what they've learned. We’ll dive deeper into some of the unique approaches and tips Adam shared, reinforcing key details to elevate your NoGi game. Don’t miss this chance to sharpen your skills with a focused review session!

• Review of Adam Maslach Workshop

NoGi Advanced

Week 4 - Top Half Guard 

• Beating the Knee Shield

• Hip Switch to Overback Grip - Ankle scoop series

Striking

Boxing Curriculum - Footwork Series Week 4

• Evade/Lean Back Uses and Counters

Stand and Drill

Level-up your stand up game this week as we will be going over:

• Foot Sweeps

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 #14 - This week in Women's class, we have an effective and powerful sequence to go over, each technique seamlessly flowing into the next.

• Arm Drag Takedown

• Transition from Side to Back Control 

• Bow and Arrow Choke

❗❗** Announcements **❗❗

🎓 RŌL Graduation Event - SAVE THE DATE

• When: Saturday, November 16th

• Where: RŌL Academy

• MORE DETAILS COMING SOON

📱 Adam Maslach Workshop is online

• Watch Now

🥋 Instructor Program is officially available  

• Check it out now

📋 White Belt Must Know 

• Review now

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 10/08/24

Kettlebell Tuesday

Codi Complex 2.0

• Double KB

Protocol: Reps x 6 sets w/ 60 second rest (go heavy)

• 6 rows

• 5 gunslingers

• 4 cleans

• 3 seasaw presses (altnernating presses)

Finisher: 2 min banded monster walks

This week for ROL KIDS!  10/7/24

Little Kids

Welcome to week #10 - This week, we're focusing on escaping from top control using the Trap, Bridge, and Roll technique. Our young students will learn how to use their body effectively to break free from an opponent's control. It's going to be a fun and exciting week of movement and skill-building!

• Top Control Escape (trap, bridge, roll)

Kids All Levels

Welcome to week #10 - This week, we’re focusing on escapes and submissions from top control. The students will work on mastering the Top Control Escape using the Trap, Bridge, and Roll technique. They'll also learn the Key Lock from Top Control, sharpening their control and submission skills. It's going to be an exciting week of progress and fun on the mats!

• Top Control Escape (trap, bridge, roll)

• Key Lock from Top Control

Kids Intermediate

Welcome to week #12 - This week, we’re diving into some advanced submission techniques. The students will be working on the Top Lapel Choke from Back Control, followed by the Arm Behind the Head Choke. These techniques will challenge their precision and control, helping them build a strong submission game. Get ready for an intense and rewarding week of training!

• Top Lapel Choke from Back Control

• Arm Behind the Head Choke

Kids Advanced

Join us for week #10 - This week, we’re focusing on Guard Sweeps. The students will learn how to create leverage from the bottom to turn the tables on their opponents, mastering techniques to transition from guard to a dominant position. It’s going to be an exciting week of learning and skill-building on the mats!

• Guard Sweeps

Mat Chat Topic: Jiu Jitsu History

Game of the week: Steal the bacon

❗❗** Announcements **❗❗

🎃 RŌL Kids Halloween Party

• When: October 26th 4pm-6:30pm

• Where: ROL Academy

• REGISTER HERE

🎓 RŌL Kids Graduation Event - SAVE THE DATE

• When: November 9th

• Where: ROL Academy

• MORE DETAILS COMING SOON

TacFit Monday 10/06/24

60x30 *4x4

• 2 Handed CB Swing to Order

• 2 Handed CB Order Squats

• 2 Handed CB Gama Cast

• CB Push-ups

TacFit Friday 10/04/24
Join me and start your right way 💪

90x30 *4x3

• Front Lunges

• Single Side CB Mill / Swipe / Swing

• Burpees

• Single Side CB Mill / Swipe / Swing

Wondering what's going on this week at ROL? 🤔 9/29/24

Gi All Levels

Welcome to week #9 - This week, we’re diving into guard attacks and submissions. We’ll start with the Kick-up from Full Guard to improve your movement and control, followed by the Cross Choke and Baseball Choke from Guard to expand your submission arsenal. Join us for a week full of techniques that will help elevate your guard game!

• Kick-up from Full Guard

• Cross Choke from Guard

• Baseball Choke from Guard

Gi Intermediate

Week 3: Top Control Attacks - This week, we’re focusing on S-Mount Escapes. You’ll learn how to effectively escape from the challenging S-Mount position using various techniques to regain control and defend against submissions. It’s a critical skill set that will boost your defense game. Get ready for an engaging and technical session on the mats!

• S-Mount Escapes

Gi Advanced

Week 13 - This week, we’re diving deep into Spider Guard Attacks. We’ll explore how to effectively control and manipulate your opponent using Spider Guard, transitioning into sweeps and submissions. You’ll learn how to set up attacks like triangles and arm locks from this versatile guard position. Prepare for a challenging and technical week as we refine your Spider Guard offense!

• Spider Guard Attacks

NoGi Intermediate

Join us for week #9: This week, we’ll be diving into escapes and submissions from the top position. First, you'll work on escaping top control using the Ankle Drag/Step Over technique. Then, we’ll shift focus to submissions, with the Triangle Choke from Top Control and the Arm-in Triangle. Be prepared for a challenging and technique-packed session!

• Top Control Escape (ankle drag / step over)

• Triangle Choke from Top Control

• Arm-in Triangle from Top Control

NoGi Advanced

Block 4 - Top Half Guard - Beating the Knee Shield
Week 4 - Hip Switch to Overback Grip

• Flattening partner out

• Countering the bridge when hip switching

• Countering the bridge vs the underhook

Striking

Boxing Curriculum - Footwork Series Week 2

• Quarter Turn/Reverse Quarter Turn Footwork

• Concepts and Counters

Stand and Drill

Level-up your stand up game this week as we will be going over:

• Collar Drags

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 #14: This week in Women's class, we have an effective and powerful sequence to go over, each technique seamlessly flowing into the next.

• Arm Drag Takedown

• Transition from Side to Back Control 

• Bow and Arrow Choke

❗❗** Announcements **❗❗

🎓 RŌL Graduation Event - SAVE THE DATE

• When: Saturday, November 16th

• Where: RŌL Academy

• MORE DETAILS COMING SOON

Instructor Program is officially available:
 https://rolacademy.tv/pages/becoming-an-instructor

White Belt Must Know: 
https://rolacademy.tv/programs/white-belt-must-know?category_id=89231

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

Tue 10/01/24
Protocol: AMRAP - 20 min
Spinal Roll Leg Thread Flow

• Spinal Roll x3

• Bridge

• Leg Thread (L)

• Forearm Plank

• Cobra

• Forearm Plank

• Mountain Climber (R, L)

• Bridge

• Leg Thread (R)

• Forearm Plank

• Cobra

• Forearm Plank

• Mountain Climber (L, R)

• Bridge