Fri 09/06/23
Come and join for an awesome TacFit session tomorrow am
90/30 *4x3
Double Front Swing / Swipe
Pull Plank Knee / Pull Plank
Double Front Flag Press / Torch Press
Tripod Vertical / Tripod Overhead
September 05
September 04
Thu 09/05/24
Protocol: 60/30 *2 x6
Wrestle-Up -> KB 2H Deadlift High Pull
Shin-Box Lunge -> KB 1H Kneeling Clean & Press
August 31
This week for ROL KIDS! 9/2/24
Little Kids
Welcome to week #5 - This week, our young martial artists will be learning the Kimura Lock from Side Control. It’s going to be an exciting week as they develop this powerful submission skill while having lots of fun on the mats!
Kids All Levels
Welcome to week #5 - This week, our students will be working on two essential techniques: the Kimura Lock from Side Control and the Side Control Escape using a belt grip. It's going to be a great week of learning as they enhance their control and escape skills while having fun!
Kids Intermediate
Welcome to week #7 - This week, we're focusing on a powerful combination of techniques. First, our students will practice the Double Leg Takedown, a fundamental move to take control from a standing position. Then, we'll transition into working on the Butterfly Sweep from Half Guard, helping them improve their ability to reverse and dominate from the ground. It's going to be an exciting and skill-building week!
Kids Advanced
Join us for week #5 - This week, we're honing in on Back Control Escapes. Students will learn how to effectively defend against one of the most dominant positions in Jiu-Jitsu, focusing on techniques to escape and turn the tide in their favor. Get ready for a challenging and rewarding week as we refine our defensive skills!
Back Control Escapes
Mat Chat Topic: Community and Team
Game of the week: Jiu Jitsu Relay Races
❗❗** Announcements **❗❗
CLASSES CANCELED 9/2 FOR LABOR DAY!
UPCOMING RŌL KIDS PHOTOSHOOT
When: 9/7 - 9/8
Where: RŌL Academy
RŌL Family Picnic
When: Sept 14 - 12pm
Where: Jaycee Grove, Tinley Park
September 03
Wed 09/04/24
Protocol: 30/30 *5 x4
Trinity Squat
Mountain Climber Switch
Wrestle-Ups
Spinal Rock Pike
Shin-Box Lunge
August 31
Wondering what's going on this week at ROL? 🤔 9/2/24
Gi All Levels
Welcome to week #5 - This week in Adult All Levels, we're focusing on escapes and submissions from the top position. We'll start by honing our Top Control Escape techniques, including the trap, bridge, and roll escape, as well as the foot post counter. To round out the week, we'll work on securing the Arm Lock from S-Mount, ensuring a strong finish from this dominant position. Get ready for a challenging and rewarding week of training!
Gi Intermediate
Week 27: Half Guard - Half Guard Sweeps
This week in Gi Intermediate, we're diving into the art of passing the Half Guard. We'll explore different strategies to break through and control this challenging position, focusing on effective techniques to advance from Half Guard to a dominant top position. Prepare for a week of detailed instruction and hands-on practice as we sharpen our Half Guard passing skills!
Gi Advanced
Week 9:
Spider Guard Principles
NoGi Intermediate
Join us for week #6 - Side Control
Join us for week 6 in NoGi Intermediate, where we'll be focusing on Side Control. This week, you'll learn how to escape from side control using techniques like the Shoulder Pressure Escape and the Underhook Escape. We'll also dive into the Kimura Lock from Side Control to add a strong submission option to your game. Prepare for a week of practical and powerful training!
Side Control Escape (shoulder pressure)
Side Control Escape (shoulder pressure underhook)
Kimura Lock from Side Control
NoGi Advanced
CANCELED for Labor Day
Striking
Muay Thai Curriculum - Switch Series Week 7
Switch Series Muay Thai Curriculum
Switch Technique Combos and Feints
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 #10 - This week in Women's class, we have an effective and powerful sequence to go over, each technique seamlessly flowing into the next.
❗❗** Announcements **❗❗
Want to add a little more to your Jiu Jitsu? Check out this video that nicely compliments this week's techniques in ALL Levels
NO CLASS ON 9/2 IN OBSERVANCE OF LABOR DAY
9AM OPEN MAT
NICK CIMM SEMINAR
When: Sept 9th at 11AM
Where: RŌL Academy
RŌL Family Picnic
When: Saturday, Sep 14 - 12pm
Where: McCarthy Park, Tinley Park
Emily Kwok Seminar on RŌL TV: https://rolacademy.tv/programs/2024-08-17-emily-kwok
Instructor Program is officially available: https://rolacademy.tv/pages/becoming-an-instructor
September 02
Tue 09/03/24
Protocol: AMRAP - 20 min
Chinese Monk Flow
Monk Squat
Shin-Box (L)
Monk Squat
Shin-Box (R)
Mountain Climber to Seated Supine (L, R)
Pike
Wrestle-Up (L)
Monk Squat
August 29
Friday - 8/30/24
Protocol 90/30 *4x3
Double CB Rock it
Double CB Swing
Double CB Swing to Order
Double CB Swipe
August 28
Thu 08/29/24
Protocol: 60/30 *3 x4
1) Quad Press -> KB 1H Row
2) KB 1H Clean & Press -> Shin Box Lunge
3) Spinal Rock -> CB 2H Press
August 27
Wed 08/28/24
Protocol: 30/30 *5 x4
1) Quad Press
Forward Ellipse
Backward Ellipse
Quad Press
2) Base Switch
Gecko
Sit Thru Knee
Base Switch
3) Tripod Overhead
Table Lift
Tripod Reach
Tripod Overhead
4) Spinal Rock Pike
Spinal Roll
Spinal Rock
Spinal Rock Pike
5) Shin Box Bridge
Shin Box
Shin Box Arm Thread
Shin Box Bridge
August 26
Tue 08/27/24
Protocol: AMRAP - 20 min
Grappler's Toolbox Flow 8
Shin Box Arm Thread (L, R)
Tripod (R, L)
Base Switch to the Right
Quad Press Series (x2)
Pike