TacFit 10/30/24
Circuit Wednesday
Protocol: 30/30 *5 x4
Pull Plank Knee
KB 1H Split Stance Row -> Clean to Squat
Ladder - Linear In/In/Out/Out
Wall Squats
CB 1H Side Swipe
October 30
October 27
This week for ROL KIDS! 10/28/24
Little Kids
Welcome to week #13 - In Little Kids class for Week 13, we’re introducing the Guard Pull! This foundational movement helps students safely bring their opponent to the ground and gain control. It’s an exciting skill to build confidence and improve coordination.
Kids All Levels
Welcome to week #13 - For Week 13 in All Levels, we're focusing on the Guard Pull and the Tripod Sweep. Students will start by learning how to pull guard effectively, creating a strong position from the start. From there, we'll move into the Tripod Sweep, teaching control and balance to set up future attacks or transitions. It's a week full of essential groundwork skills—get ready to elevate your guard game!
Kids Intermediate
Welcome to week #14 - Welcome to Week 14 of Kids Intermediate! This week, students will be working on two powerful techniques: the Osoto-gari, a classic judo throw, and the Ezekiel Choke from Top Control. The combination of learning how to take opponents down and applying a strong submission from a dominant position will sharpen both their takedown and finishing skills. It's going to be an action-packed week on the mats!
Kids Advanced
Join us for week #13 - Welcome to Week 13 of Kids Advanced! This week, we're focusing on Takedowns. Students will develop their ability to control and take opponents to the ground with a variety of effective techniques. By honing their takedown skills, they'll gain confidence in initiating the match and establishing dominant positions. Get ready for a week of strength, technique, and dynamic movements!
Takedowns
Mat Chat Topic: Tails
Game of the week: Being Respectful
❗❗** Announcements **❗❗
🎓 RŌL Kids Graduation Event - SAVE THE DATE
When: November 9th @ 9AM
Where: ROL Academy
(make sure to arrive in your gi’s with your belts!)
October 28
TacFit 10/28/24
Kettlebell Tuesday
KB 1H Complex
Protocol: 3 Reps (each side) x 8 Sets w/ 60 second rest
1) Figure 8 -> Cossack Lunge -> Press -> Windmill
2) Split Stance Row -> Clean to Squat
Finisher:
2 min fireman's carry
1 min wall handstand
October 28
Monday 10/28/24
60/30* 4x4
CB Side Swing L
CB Side Swing R
CB Side Swing to Order/swipe/mills L
CB Side Swing to Order/swipe/mills R
October 24
Friday 10/25/24
90/30* 3x5
Double CB Swings
Front Lunges
Double CB Swing to Squat
October 23
TacFit 10/24/24
EMOTM Thursday
Protocol: EMOTM - 20 min
1) Double KB Complex
Row x1
Squat Clean x1
Thruster x1
Press x1
Swing x1
2) Jumping Lunges x6
October 22
TacFit 10/23/24
Circuit Wednesday
Protocol: 30/30 *5 x4
Reverse Lunges
KB 1H Tactical Rotational Press
Box Step Up
MB Rotational Wall Slams
CB 1H Mill
October 19
• Edited (Oct 21, 2024)
Wondering what's going on this week at ROL? 🤔 10/21/24
Gi All Levels
Welcome to week #12 - This week, we’re focusing on transitions and control from the guard. We’ll start by practicing the transition from Guard to Back Control, followed by escaping back control with the bridge technique. Finally, we’ll wrap up the session by refining the Top Lapel Choke from Back Control. Join us for a technical week of building control and submissions!
Gi Intermediate
Week 6: Back Control - In Gi Intermediate for Week 6, we’re focusing on escaping from one of the most dominant positions: Back Control. Students will work on several back control escape techniques, learning how to break free and regain control of the match. This week’s training will emphasize proper defense, posture, and movement to help you stay safe and escape effectively from back control. Be ready to refine your defense and improve your ability to turn the tide during tough situations!
Gi Advanced
Week 16 - In Adult Gi Advanced for Week 16, we’re diving into Spider Guard with a focus on utilizing the Lasso Hook. This week, we’ll work on establishing strong grips and controlling your opponent’s posture, while incorporating the Lasso Hook to set up sweeps and submissions. You’ll learn how to maintain control, create openings, and execute attacks from this versatile guard. Prepare for a technical and challenging session that will elevate your Spider Guard game!
Spider Guard with Lasso Hook
NoGi Intermediate
Join us for week #11 - In Adult NoGi Intermediate for Week 11, we’ll be working from Half Guard. We'll start with a sneaky transition from bottom half guard to the back utilizing the Arm Pass By. Then we'll get into the Knee Lever, aka The John Wayne Sweep. We'll cap it off with a pressure pass from top half guard known as the Head and Arm Tripod Pass.
Arm Pass By from Bottom Half
Knee Lever Sweep from Bottom Half
Head and Arm Tripod Pass from Top Half
NoGi Advanced
Week 6 - Top Half Guard - Beating the Knee Shield
Overback Position to Reverse Underhook
Back stepping with Scoop Grip
Spin the Leg
Striking
Kickboxing Curriculum - Footwork Series Week 6
Kickboxing
Triangle/Shuffle Step Combinations 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 #17 - This week in Women's class, we have an effective and powerful sequence to go over, each technique seamlessly flowing into the next.
❗❗** Announcements **❗❗
🗓️ New Schedule - Nov 11
🎓 RŌL Graduation Event - SAVE THE DATE
When: Saturday, November 16th @ 11AM
Where: RŌL Academy
📋White Belt Must Know -
Want to add a little more to your Jiu Jitsu? Check out this video that nicely compliments this week's techniques in ALL Levels
October 21
TacFit 10/22/24
Kettlebell Tuesday
Double KB Complex
Protocol: 3 Reps x 6 Sets w/ 60 second rest
Row x3
Squat Clean x3
Thruster x3
Press x3
Swing x3
Finisher: 2 min fireman's carry
October 12
Wondering what's going on this week at ROL? 🤔 10/14/24
Gi All Levels
Welcome to week #11 - This week, we'll be focusing on the powerful Kimura Lock. First, you'll learn Bearhug Defense transitioning into a Kimura Lock, followed by applying the Kimura from Guard. We'll finish off with the Kimura Bump from Guard to add another layer to your attack options. Get ready for an exciting week of skill-building on the mats!
Gi Intermediate
Week 5: Back Control - We'll focus on maintaining strong control while setting up a range of submission options. You'll learn how to transition smoothly into different choke setups and apply effective attacks from this dominant position. Prepare for a week of refining your back control game and perfecting your submissions!
Attacks from Back Control
Gi Advanced
Week 15 - In Week 15 of Gi Advanced, we'll be doing an in-depth review of Spider Guard techniques. This session will focus on refining your control and leveraging the Spider Guard for sweeps, submissions, and transitions. Expect to revisit key attacks like the Triangle, Arm Lock, and Omoplata, while also sharpening your ability to maintain and defend the guard. It's a great opportunity to solidify your Spider Guard skills and elevate your game!
Spider Guard Review
NoGi Intermediate
Join us for week #11 - In Week 11 of NoGi Intermediate, we’ll be focusing on submissions from the S-Mount. The class will cover three powerful techniques: the Arm Lock from S-Mount, the Reverse Arm Lock from S-Mount, and finishing with the Kimura Lock from S-Mount. Each of these will help sharpen your top control and submission game, giving you more versatile attacking options from a dominant position. Join us for a challenging and technique-packed session!
Kimura Lock from S-Mount
NoGi Advanced
Week 5 - Top Half Guard - Beating the Knee Shield
Hip Switch to Overback Grip (continued)
Ankle Scoop Series (continued)
Leg Ride
Reverse Underhook
Striking
Kickboxing Curriculum - Footwork Series Week 5
Quarter Turn/Reverse Quarter Turn Combinations 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 #16 - This week in Women's class, we have an effective and powerful sequence to go over, each technique seamlessly flowing into the next.
❗❗** Announcements **❗❗
🎓 RŌL Graduation Event
When: Saturday, November 16th
Where: RŌL Academy
📱Adam Maslach Workshop is online
🥋Instructor Program is 10/19-20 -
📋White Belt Must Know -
Want to add a little more to your Jiu Jitsu? Check out this video that nicely compliments this week's techniques in ALL Levels