Friday 9/27/24
90/30 *4x3
Single Side Swipe L
Single Side Swipe R
Single Side Swipe L
Single Side Swipe R
September 26
September 25
Thu 09/26/24
AM CLASS
Protocol: 6 reps x 8 sets w/ 60 second rest
KB 2H The Barbarian
The Barbarian is a complex kettlebell flow comprised of two compound movements:
Barbarian Clean
Deadlift, clean, pullover
Goblet Squat Thruster
Goblet squat, push press
This one is going to have your whole body on fire. It's great for anybody looking for a full body workout while training their explosiveness, stability, and mobility.
PM CLASS
Protocol: 30/30 *5 x4
Sit-Thru Knee
Front Lunges
Mountain Climber Switch
Forearm Plank
CB 1H Side Pendulum to Overhead Press
We are going to utilize four bodyweight movements to challenge our core, stability, and get those legs on fire. We'll also build upon what we've been learning by adding a movement to the clubbell sequence we worked on earlier in the week.
September 24
Wed 09/25/24
Protocol: 30/30 *5 x4
KB 2H Halo
KB 1H Plank Pull Through
KB 2H Deadlift
KB Lift Overs
KB 1H Kneeling Bottoms Up Press
September 17
Hey everyone! It's time for our weekly question to spark some interesting discussions.
This week we're reflecting on our beginnings in Jiu Jitsu. If you could go back to your first day on the mats, what advice would you give yourself?
Share thoughts and experiences below! Remember, we all started somewhere so let's help each other grow on this amazing journey.
September 23
Tue 09/24/24
Protocol: AMRAP - 20 min
Shoulder Roll Flow
Shin Box (L,R x2)
Forearm Press x2
Shoulder Anchor x2
Hip pivot x2
Hip bridge x2
Top leg knee to nose
Top leg knee to forehead
Pike
September 23
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 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