Monday 9/23/24
30/30 *4x5
Single Side Swing to order L
Single Side Swing to order R
Single Side Cast L
Single Side Cast R
September 23
September 21
This week for ROL KIDS! 9/21/24
Little Kids
Welcome to week #8 - This week, our young grapplers will be learning the Rear Naked Choke (RNC). They will practice positioning and control to set up this fundamental submission safely and effectively. It’s going to be a fun and exciting week of learning on the mats!
Kids All Levels
Welcome to week #8 - This week, we’ll be focusing on the Rear Naked Choke (RNC) and its defense. Our students will learn how to apply the RNC with control and precision, as well as practice defending against it using the pull-back technique. It’s going to be a week full of valuable skills and drills!
Kids Intermediate
Welcome to week #10 - This week, we’ll be focusing on two key techniques: the Bearhug Escape (without arms) and the Back Control Escape to Single Leg. Our students will work on escaping tight situations while maintaining control and transitioning to a strong offensive position. It's going to be an exciting week full of learning and progress!
Kids Advanced
Join us for week #8 - This week, we’ll be focusing on Guard Passing from a standing position. Our students will develop their skills in breaking through their opponent's guard using standing techniques, combining strategy and balance to maintain control. It's going to be a week packed with exciting challenges and opportunities to improve!
Guard Passing Standing
Mat Chat Topic: Health & Lifestyle
Game of the week: Bull Dogs
❗❗** Announcements **❗❗
🏅RŌL Kids Competition Workshop
When: TOMORROW! 12:30-2pm
Where: ROL Academy
No registration necessary!
🎃 RŌL Kids Halloween Party - SAVE THE DATE
When: October 26th 4pm-6:30pm
Where: ROL Academy
MORE DETAILS COMING SOON
🎓 RŌL Kids Graduation Event - SAVE THE DATE
When: November 9th
Where: ROL Academy
MORE DETAILS COMING SOON
September 19
Friday 9/20/24
90/30 *4x3
Double CB Swings
Double CB Swipe
Double CB Swipe to Flag Press
Double CB Swipe to Flag Press Squad
September 18
Thu 09/19/24
Protocol: 8 Rounds with 60 sec rest
KB 2H Complex (alternate reps every round...8,7,6,5,4,3,2 to 2,3,4,5,6,7,8)
Deadlift x8
Clean to Rack x7
Rack Squat x6
Push Press x5
Rack Lunges x4
Swings x3
Push Ups x2
September 17
Wed 09/18/24
Protocol: 30/30 *7 x3
KB 2H Complex
Deadlift
Clean to Rack
Rack Squat
Push Press
Rack Lunges
Swings
Push Ups
September 16
Tue 09/17/24
Protocol: AMRAP - 20 min
Base Switch Flow
Quad Press x3
Gecko (R,L)
Elbow-Knee Touch (R,L)
Base Switch (R)
Table Lift
Elbow-Knee Touch (R,L)
Base Switch
August 28
All NEW Half Guard Retention Concept video is here
09:59
Half Guard Retention Concepts
0:28 - Mechanics of the knee when retaining the Guard1:02 -...
September 05
This week's Intermediate Class lesson is here
11:45
Half Guard Passing Concepts...
September 15
• Edited (Sep 15, 2024)
This week for ROL KIDS! 9/15/24
Little Kids
Welcome to week #7 - In Week 7 of our Little Kids class, we’ll be working on the Transition from Side to Top. Our young students will practice moving from side control into a more dominant top position, helping them improve control and positioning. It’s going to be a fun and exciting week of learning fundamental skills!
Kids All Levels
Welcome to week #7 - This week, we’ll focus on two key techniques: Transition from Side to Top and the Cross Choke from Top Control. Our students will learn how to smoothly move from side control to a stronger top position, followed by practicing a powerful submission with the Cross Choke. Get ready for a great week of skill-building!
Kids Intermediate
Welcome to week #9 - This week, the focus will be on the Knee Cut Pass. The students will learn how to efficiently cut through their opponent's guard, gaining a strong top position and maintaining control. It’s going to be an exciting week of improving guard passing and sharpening techniques!
Kids Advanced
Join us for week #7 - This week, we’ll be working on Turtle Escapes. The students will focus on escaping from the turtle position, learning key techniques to regain control or transition to a more dominant position. Get ready for a challenging and rewarding week as we dive into these essential escapes!
Turtle Escapes
Mat Chat Topic: Respect
Game of the week: Tails
❗❗** Announcements **❗❗
🏅RŌL Kids Competition Workshop
When: September 22nd 12:30-2pm
Where: ROL Academy
No registration necessary!
🎃 RŌL Kids Halloween Party - SAVE THE DATE
When: October 26th 4pm-6:30pm
Where: ROL Academy
MORE DETAILS COMING SOON
🎓 RŌL Kids Graduation Event - SAVE THE DATE
When: November 9th
Where: ROL Academy
MORE DETAILS COMING SOON
September 15
• Edited (Sep 15, 2024)
Wondering what's going on this week at ROL? 🤔 9/15/24
Gi All Levels
Welcome to week #7 - This week, we'll focus on escaping from top control, starting with the Ankle Drag Step Over and the Ankle Drag Inside Hook. After mastering these escapes, we'll work on the Butterfly Sweep to help you regain control from the bottom position. Get ready for an engaging week of skill development on the mats!
Gi Intermediate
Week 1 Top Control Escapes -This week, we're diving into Top Control Escapes. You'll be working on a range of techniques to free yourself from top pressure, focusing on both fundamental and advanced strategies. These escapes will sharpen your ability to stay mobile and regain control during tough situations. Get ready for a week of technical growth!
Gi Advanced
Week 11 - This week, we'll be focusing on defeating and passing the Spider Guard. You'll learn key techniques to neutralize your opponent's grips and break through their defenses, improving your ability to pass one of the most challenging guard positions. Get ready for a technical and strategic week of training!
Defeating/passing Spider Guard
NoGi Intermediate
Join us for week #7 - In Week 7 of NoGi Intermediate, we'll dive into some powerful techniques from the North-South position. The focus will be on setting up the Kimura from North-South, transitioning into an Arm Lock, and securing the North-South Choke. This week is all about refining your control and submissions from this dynamic position. Prepare for a week of technical growth and strong finishing moves!
Kimura from North South
Arm Lock from Kimura
North South Choke
NoGi Advanced
Week 2 - Top Half Guard - Beating the Knee Shield
Stuffing Method (continued)
Rising Method
Hip Switch Method
Striking
Boxing Curriculum - Footwork Series Week 1
Evade/Lean Defenses
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 #12 - 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 - SAVE THE DATE
When: Saturday, November 16th
Where: RŌL Academy
MORE DETAILS COMING SOON
🥋 10th Anniversary Gi Pre-order - only 2 weeks!! Order NOW!
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