All posts by Josh Rogers

** 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.

ARSENAL 

A. 3 rounds for time:

25 GHD situps
200m heavy object carry*
400m run

B. 3 sets:
20 biceps curls
20 triceps ext
20 hollow rocks

HOMESLICE 

A. 3 rounds for time:

50 situps
200m heavy object carry*
400m run

B. 3 sets:
20 biceps curls
20 triceps ext
20 hollow rocks

ROPEBURN

A. 3 rounds for time:

50 situps
100 DUs
400m run

B. 3 sets:
40yds bear crawl
20yds crab walk
20 hollow rocks

NOTES:

heavy object carry: Ideally this is something heavy you can hold at your chest (no resting it on your shoulders)… a large stone, a sandbag, bucket of rocks, etc.  But you can also do farmer carry as a sub if nothing is available.

** 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.

ARSENAL 

A. clean: 1RM

B. For time:

50 pullups
50 KBS (53/35)
25 pullups
25 KBS
500m row

HOMESLICE 

A. SL RDL: 3 x 15 ea. side

B. For time:

50 renegade rows
50 KBS
25 bent over rows
25 KBS
250 DUs

ROPEBURN

A. SL RDL: 3 x 15 ea. side

B. For time:

50 lunges
50 mtn climbers
100 DUs
50 squats
50 mtn climbers
100 DUs
50 lateral squat steps*
100 Dus

NOTES:

lateral squat steps: While remaining down in a squat stance, slowly step laterally, leading with the front foot.

** 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.

ARSENAL 

A. 2 pwr snatches EMOM for 12 min.

B. For time:

75 burpees
rest exactly 5 min
75 burpees

HOMESLICE 

A. EMOM x 12 min
3-5 curl to press

B. For time:

75 burpees
rest exactly 5 min
75 burpees

ROPEBURN

A. EMOM x 12 min
3-5 pushup to rotation

B. For time:

75 burpees
rest exactly 5 min
75 burpees

** 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.

ALL PROGRAMS 

*Indoor workout today due to air quality

A. 3 sets:

30 crunches
30 hip raises
30 situps

B. “Rhiannon”

10 min max DUs

** 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.

ARSENAL 

A. OHS: 1RM

B. 5 rounds for time:

14 front squats (95/65)
12 box jumps (24/20)
10 ring dips

HOMESLICE 

A. 1 min broomstick OHS hold x 3; rest 3-4 min

B. 5 rounds for time:

14 front/DB squats
12 box jumps
10 wtd bench dips (place weight in lap)

ROPEBURN

A. 1 min broomstick OHS hold x 3; rest 3-4 min

B. 5 rounds for time:

16 single-single-doubles
14 rev lunges
12 mtn climbers ea. side
10 bench dips

** 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.

ARSENAL 

A. 4 sets:

5 bench press (AHAP)
10 pushups (AFAP)

B. AMRAP in 20 min:

10 UB hang squat snatch (40-50%)
15ft UB HS walk
20 UB wall balls (20/14)
25 UB double-unders

HOMESLICE 

A. 3 sets:

5 pushups @ 33X3
rest 5 sec
10 pushups AFAP

B. AMRAP in 20 min:

10 UB hang squat cleans
15ft UB HS walk
20 UB KBS
25 UB double-unders

ROPEBURN

A. 3 sets:

5 pushups @ 33X3
rest 5 sec
10 pushups AFAP

B. AMRAP in 20 min:

10 UB B2B jump squats
15ft UB HS walk
20 UB burpees
25 UB double-unders

** 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.

ARSENAL 

A. back squat: 5 x 5; rest as needed

B. 10 rounds for time:

3 wall climbs
5 KBS (70/53)
7 GHD situps
9 cal row

HOMESLICE 

A. wtd squats: 4 x 5 @ 3211; rest as needed

B. 10 rounds for time:

3 wall climbs
5 KBS
7 wtd situps
9 lateral DB hop overs

ROPEBURN

A. reverse lunge: 4 x 5 ea side @ 3211; rest as needed

B. 10 rounds for time:

20 double unders
3 wall climbs
5 wall-sit arm-slides
7 V-ups

** 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.

ARSENAL 

3 rounds for time:

25 box jumps (24/20)
25 jumping pullups
25 KBS (35/26)
25 lunges
25 K2E
25 push presses (45/35)
25 back extensions
25 wall ball shots (20/14)
25 burpees
25 double-unders

*45 min cap

HOMESLICE 

3 rounds for time:

25 box jumps
25 bent over rows
25 KBS
25 lunges
25 mountain climbers
25 push presses
25 RDLs
25 jump squats
25 burpees
25 double-unders

*45 min cap

ROPEBURN

3 rounds for time:

25 box jumps
25 bent over rows
25 KBS
25 lunges
25 mountain climbers
25 push presses
25 RDLs
25 jump squats
25 burpees
25 double-unders

*45 min cap

** 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.

ARSENAL 

A. 50 pistols for time. 10 min cap

HOMESLICE 

A. 50 pistols for time. 10 min cap

B. AMRAP in 20 min:

10 DB power cleans
10 HSPUs
10 V-ups

ROPEBURN

A. 50 pistols for time. 10 min cap

B. AMRAP in 20 min:

10 triple unders
10 HSPUs
10 V-ups

** 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.

ALL PROGRAMS