TacFit - Tue 07/02/24

Tool Day - Clubbells

Protocol: 5 x 5 + AMRAP

5 x 5
1) CB 1H Front Rock It (R)
2) CB 1H Front Swing (R)
3) CB 1H Front Pendulum (R)
4) CB 1H Technical Side Swipe (R)
5) CB 1H Front Rock It (L)
6) CB 1H Front Swing (L)
7) CB 1H Front Pendulum (L)
8) CB 1H Technical Side Swipe (L)

AMRAP
5/5x CB 1H Front Clean
8x CB Double Front Pendulum
3/3x CB Double Side Cast
5x CB Double Arm Cast to Squat

Wondering what's going on this week at ROL? 🤔 6/29/24

Gi All Levels

Welcome to week #16 - This week's focus at Gi All Levels is on mastering escapes and transitions. We’ll begin with the Head Lock Escape (lean forward), teaching you how to effectively free yourself from this common hold. Next, we'll cover the Head Lock Escape (lean backward), providing an alternative method for breaking free. Finally, we'll work on the Transition from Side to Top Control, ensuring you can smoothly move to a dominant position. Get ready for an exciting and educational week filled with valuable techniques at Gi All Levels!

• Head Lock Escape (lean forward)

• Head Lock Escape (lean backward)

• Transition from Side to Top

Gi Intermediate

Week 18: Top Control - Attacks from Top Control

This week, we're continuing with the essential concept of Attacks from Top Control. Throughout the week, we'll explore various strategies to effectively submit from the top position, enhancing your offensive skills. Our training will focus on understanding the principles behind setting up and applying each attack from Top Control.

Gi Advanced

CANCELED

NoGi Intermediate

Join us for week #20 - Back Control

This week, we're diving into techniques involving Back Control. We'll start with mastering the Body Triangle from Back Control, a powerful way to maintain control over your opponent. Next, we'll focus on the Body Triangle Escape from Back Control, ensuring you know how to break free from this hold. Finally, we'll refine our skills with the Rear Naked Choke (RNC), a classic and effective submission. Join us on the mats for an engaging and skill-building week of training!

• Body Triangles from Back Control

• Body Triangle Escape from Back Control

• Rear Naked Choke (RNC)

NoGi Advanced

Block 3 - Turtle Guard

Week 1 - Turtle Position

Striking

Welcome to a New Week in Striking! This week, we'll be focusing on honing our striking skills with various techniques and drills. Get ready for an engaging and productive week of training!

Stand and Drill

Level-up your stand up game this week as we will be going over:

• Power Throws

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 #2 - This week in Women's class, we have an effective and powerful sequence to go over, each technique seamlessly flowing into the next.

• Guard Pull

• Transition from Guard to Back Control

• Top Lapel Choke from Top Control

❗❗** 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

UPCOMING Team Competition

Grappling Industries 

REGISTER NOW

When: Saturday, July 13th

Where: Oak Lawn Pavilion

Early registration - $90 thru June 29

MVP Workshop

Open to all and any military veterans

Intro to BJJ and self defense

When: Sunday, June 30 from 12-2pm

Adam Maslach Workshop

Truck from Turtle series

Free to ROL students

30 min open mat afterwards

When: Thursday, July 11th at 7pm in lieu of Adult NoGi Intermediate class

TacFit - Mon 07/01/24

Flow Day

Protocol: AMRAP - 20 Min

Chinese Monk Flow

• Monk Squat

• Shin Box Forward Lean (R)

• Squat

• Shin Box Forward Lean (L)

• Mountain Climber (L)

• Seated Supine (R)

• Mountain Climber Switch (R)

• Seated Supine (L)

• Squat

• Pike

• Single Leg Wrestle Up (L)

• Monk Squat

TacFit - Thu 06/27/24

Tool Day - Clubbells

Protocol: 5 reps x 5 rounds w/ 30" rest

1. CB Double Front Swing

2. CB Double Push Pull

3. CB Double Front Pendulum

4. CB 1H Side to Side Cast (R)

5. CB 1H Side to Side Cast (L)

6. CB 2H Low Hammer Swing (R)

7. CB 2H Low Hammer Swing (L)

8. CB 2H Torch Press (R)

9. CB 2H Torch Press (L)

TacFit - Wed 06/26/24

Bodyweight Day

Protocol: 60/30 *4 x3

Round 1

1. Kong (F/B)

2. Plank to Up Dog

3. Down Dog

4. Sit Thru Knee

Round 2

1. Kong (F/B)

2. Plank to Up Dog

3. Walk the Dog

4. Sit Thru Extended

Round 3

1. Kong (F/B)

2. Plank to Up Dog

3. Bear Squat

4. Push Kick

TacFit - Tue 06/25/24

Tool Day - Clubbells

Protocol: 30/30 *10 x2

1) CB 1H Outside Cast to Flag Press (R)
2) CB 1H Outside Cast to Flag Press (L)
3) CB 1H Outside Cast to Flag Press (R)
4) CB 1H Outside Cast to Flag Press (L)
5) CB 2H Gamma Cast (R)
6) CB 2H Gamma Cast (L)
7) CB Double Side Rock It
8) CB Double Side Rock It
9) CB Double Clockwork Swing
10) CB Double Clockwork Swing

TacFit - Mon 06/24/24

Flow Day

Protocol: AMRAP - 20 Min

FlowFit Flow 8 - Kong Flow

• Squat

• Kong Backwards x2

• Walkout

• High Plank

• Up Dog

• Down Dog x2

• Bear to Mountain Climber to Push Kick (R, L)

• Kong Forward x2

TacFit - Thu 06/20/24

Tool Day - Clubbells

Protocol: 10 reps x 10 rounds w/ 30" rest

CB - mixed (alternate hands every round & count rep on each side)

1. CB Double Front Swing

2. CB 2H Side to Side Cast

3. CB 2H Clockwork Swing

TacFit - Wed 06/19/24

Bodyweight Day

Protocol: 60/30 *4 x3

1) Sit Thru

• Sit Thru Hip

• Sit Thru Knee

• Sit Thru Extended

• Sit Thru Extended Bridge

2) Lunge

• Static Lunge (switch half way)

• Front Lunge

• Reverse Lunge

• Drop Lunge

3) Mountain Climber

• Mountain Climber Plank

• Mountain Climber Switch

• Mountain Climber Step Up

• Mountain Climber Step Up Knee

TacFit - Tue 06/18/24

Tool Day - Clubbells

Protocol: 60/30 *3 x4

CB - mixed (alternate hands every round)

1. CB 2H Front Swipe

2. CB 1H Arm Cast to Squat

3. CB Double Alternating Arm Cast