** ANNOUNCEMENTS, ETC…**
- GYM COVID UPDATE: We are currently on hold until we see a more consistent and tenable directive from the County. No one is being charged until further notice. Please continue to use the equipment you have borrowed, follow the posted workouts, or join us for a zoom virtual class. Staying active is critical right now and we want to help make that possible, despite not being able to train at the gym.
CURRENT VIRTUAL CLASS SCHEDULE
- NEW MEMBERS NOTE: Anyone interested in membership, please email 809@rpmtraining.com and we will put you on the list for when we reopen.
- EQUIPMENT RETURN: If you need to return borrowed equipment, please email 809@rpmtraining.com to arrange it. Thanks!
Get a live breakdown of all the workouts from Chelsea every day at 8am on our IGTV feed @rpmtraining_lg or watch the recorded version anytime later in the day.
**Great job throughout Hero month everyone! Now back to our regularly scheduled program.**
ARSENAL
A. bench press: Find 3RM for the day
B. 27-21-15-9 rep rounds for time:
ring dips
SA KB snatch per side (53/35)
C. 50 reps ab wheel
HOMESLICE
A. bench/floor press: 3 x 10-15; rest as needed
B. 27-21-15-9 rep rounds for time:
DB pushups (hands on DB’s)
SA DB snatch per side
C. 100 reps plank march*
ROPEBURN
A. 3 sets
10 prone row-rotate-press
20 bench dips
B. 27-21-15-9 rep rounds for time:
HR pushups
reverse lunges per side
C. 100 reps plank march
NOTES:
*Plank march: In plank position, reach one arm out in front of you, then return it and do the same on the other side (that would be considered 2 reps). You can also do these by lifting one foot at a time off the ground slightly. You may switch it up between arms or legs as you wish, but in either case, do the reps in a controlled manner.