Family first!
Announcements etc…
- The 10K Challenge Returns Jan 6th! Can you do 10,000 double unders (or singles) in 30 days! That’s the question we ask every year during our 10K Challenge. It’s a test of consistency, and a great way to boost your rope skills and overall training for the month, and all proceeds go help fund mentorship through functional training for at-risk youth. Register now at 10k.rpmtraining.com! And be sure and join the RPM gym group!
CROSSFIT
S&P Cycle: SQUAT – press – acs – pull – off
A. back squat: 5-5-5+ (65-75-85%) *add 10lbs to your working 1RM for this new cycle
B. 3 rounds for time:
500m row
20 t2b
2 laps DB farmer carry (50/35)
CSPORT
A. 1 min @ each x 4 rounds
Weighted step ups
Plank
Jump rope
B. 3 rounds
10 knees 2 elbows
20 DB ground to OH
30 cal bike or row
40 Jump rope
50 sit ups
C. 4 sets:
15 SA row per side
15 side bends per side
10 ab wheels