Sorted by
Latest activity Popular Newest posts
  in  💪 rol-tacfit
September 05

Fri 09/06/23
Come and join for an awesome TacFit session tomorrow am 

90/30 *4x3

  1. Double Front Swing / Swipe

  2. Pull Plank Knee / Pull Plank

  3. Double Front Flag Press / Torch Press

  4. Tripod Vertical / Tripod Overhead 

  in  💪 rol-tacfit
September 04

Thu 09/05/24

Protocol: 60/30 *2 x6

  1. Wrestle-Up -> KB 2H Deadlift High Pull

  2. Shin-Box Lunge -> KB 1H Kneeling Clean & Press

  in  👥 rol-community
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

REGISTER NOW


RŌL Family Picnic 

  • When: Sept 14 - 12pm

  • Where: Jaycee Grove, Tinley Park

5
  in  💪 rol-tacfit
September 03

Wed 09/04/24

Protocol: 30/30 *5 x4

  1. Trinity Squat

  2. Mountain Climber Switch

  3. Wrestle-Ups

  4. Spinal Rock Pike

  5. Shin-Box Lunge

  in  👥 rol-community
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

CHECK IT OUT

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

10
  in  💪 rol-tacfit
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

  in  💪 rol-tacfit
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 

  in  💪 rol-tacfit
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

  in  💪 rol-tacfit
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

  in  💪 rol-tacfit
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