TacFit 10/16/24
Circuit Wednesday
Protocol:  30/30 *5 x4

1. Mountain Climber Switch

2. KB 2H Figure 8 -> Hold & Squat

3. Battleropes

4. Dead Hang

5. CB Double Cast -> Flag Press Shin Box Switch

TacFit 10/15/24
Kettlebell Tuesday
KB 1H Split Stance Complex
Protocol:  3 Complex Reps (each side) x 6 sets w/ 90 second rest

1. Row

2. Clean

3. Swing

4. Snatch

5. Push Press

Finisher:  2 min forearm plank

TacFit Monday 10/14/24

60x30 *4x4 - Technical

• Double CB Swings

• Mount Climbers

• Double CB Squats

• Sit Thru Knee

Hey everyone, it's time for our weekly question!

If you could do it all over again, what age would you start Jiu Jitsu? Share your thoughts and experiences in comments below. Let's get the conversation started!

TacFit Friday 10/11/24
Join me in the morning for a great workout

90x30 *4x3

• CB 2H Front Complex R - swing + gama cast + flag press

• Pull Plank

• CB 2H Front Complex L - swing + gama cast + flag press

• Front Lunges

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