January 13, 2020 Josh Rogers

For the 10K

HSPU day!


Announcements etc…

  • The 10K Challenge WEEK TWO!  It’s not too late to sign up.  Goal is to do 10,000 double unders or single unders in 30 days!  It’s all to support fitness and community for underserved youth, and it’ll make you fitter in the process!  Register now at 10k.rpmtraining.com! And be sure and join the RPM gym group!





S&P Cycle: squat – press – ACS – pull – off
*Final time through our strength cycle.  1RM retests are next week!

A.S&P Cycle: squat – press – acs – PULL – off

A. DL: 5-3-1+ (75-85-95%)

B. AMRAP in 15 min:
50 DUs
3 squat cleans (185/115)
5 jerks
7 DL




A. :40 at each exercise x 4 rounds
DB curl to press

B. AMRAP in 18 min
400m run
AMRAP push ups, 1 attempt per round
25 sit ups

C. 15, 12, 9, 6, 3
Knees to elbow
Bench press
200m row each round