All posts by Josh Rogers

14 Aug 2020 Friday
Sticky Post By Posted in Uncategorized Permalink

a clean house

Sticky Post By On August 14, 2020

 

** 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

T/Th: 9am  Join
M/W/F:  12pm  Join
T/TH: 3pm Teens  Join
M/W: 5pm  Join
  • 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. heavy clean pull: 3-3-3-3; rest 2-3 min

B. 500 double unders for time

Every time you break do 2 pwr cleans (205/135)

OR… As a scaled option if you can’t string at least 25+ DUs together

At the start, and EMOM thereafter, do 1 pwr clean

*17 min cap

 

 

HOMESLICE

A. 3 sets:
10 DB curl to press
10 renegade rows

B. 500 double unders for time

Every time you break do 6 DB pwr cleans

OR… As a scaled option if you can’t string at least 25+ DUs together

At the start, and EMOM, do 6 DB pwr cleans

*17 min cap

 

 

ROPEBURN

A. 3 sets:
10 pushup to rotation
20 yds crab walk

B. 500 double unders for time

Every time you break do 6 burpees

OR… As a scaled option if you can’t string at least 25+ DUs together

At the start, and EMOM, do 6 burpees

*17 min cap

 

13 Aug 2020 Thursday
Sticky Post By Posted in Uncategorized Permalink

pushing back

Sticky Post By On August 13, 2020

 

** 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

T/Th: 9am  Join
M/W/F:  12pm  Join
T/TH: 3pm Teens  Join
M/W: 5pm  Join
  • 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: 15-12-9; rest as needed

B. 7 rounds for time:

12 pullups
12 thrusters (75/45)
1 min UB plank hold

 

 

HOMESLICE

A. 3 sets
10 wall squats @ 3222
10 DB RDL

B. 7 rounds for time:

12 single arm KBS (6 ea. side)
12 single arm thrusters (6 ea. side)
1 min UB plank hold

 

 

ROPEBURN

A. 3 sets
10 wall squats @ 3222
20 bw RDL

B. 7 rounds for time:

50 speed step
10 broomstick snatch balance
1 min UB plank hold

 

12 Aug 2020 Wednesday
Sticky Post By Posted in Uncategorized Permalink

ten and two

Sticky Post By On August 12, 2020

 

** 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

T/Th: 9am  Join
M/W/F:  12pm  Join
T/TH: 3pm Teens  Join
M/W: 5pm  Join
  • 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

5 rounds, each for time:

10 cal air bike
10 power snatches (95/65)
200m run
10 box jumps (30/24)

*rest 3-4 min bt rounds

 

 

HOMESLICE

5 rounds, each for time:

40 DUs
10 DB snatches
200m run
10 box jumps

*rest 3-4 min bt rounds

 

 

ROPEBURN

5 rounds, each for time:

40 DUs
10 beast to leg through
30 mtn climbers
200m run
10 box jumps (no box? find something to jump over!)

*rest 3-4 min bt rounds

 

 

11 Aug 2020 Tuesday
Sticky Post By Posted in Uncategorized Permalink

jump the shark

Sticky Post By On August 11, 2020

 

** 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

T/Th: 9am  Join
M/W/F:  12pm  Join
T/TH: 3pm Teens  Join
M/W: 5pm  Join
  • 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. snatch: 1RM

B. 4 rounds for time:

15 bar facing burpees
10 squat cleans (135/95)

 

 

HOMESLICE

A. 3 sets:

10 alt. cossack squats
10 3 sec superman holds
10 contralateral tall plank march

B. 4 rounds for time:

15 DB hopping burpees
15 DB squat cleans

 

 

ROPEBURN

A. 3 sets:

10 alt. cossack squats
10 3 sec superman holds
10 contralateral tall plank march

B. 4 rounds for time:

15 DB hopping burpees
15 squat cleans

 

 

10 Aug 2020 Monday
Sticky Post By Posted in Uncategorized Permalink

Fresh press

Sticky Post By On August 10, 2020

 

** 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

T/Th: 9am  Join
M/W/F:  12pm  Join
T/TH: 3pm Teens  Join
M/W: 5pm  Join
  • 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. ring dips: 4 sets x 3-5 reps (add weight if possible)

B. AMRAP in 16 min

200m row
10 push press (115/85)
200m run
20 pushups

 

 

HOMESLICE

A. bench press: 3 x 10 @ 32X1

B. AMRAP in 16 min

50 DUs
15 push press
200m run
20 pushups

 

 

ROPEBURN

A. HSPU: 3 reps EMOM for 10 min

B. AMRAP in 16 min

50 DUs
15 bench dips
200m run
20 pushups

 

 

08 Aug 2020 Saturday
Sticky Post By Posted in Uncategorized Permalink

Plank n crank

Sticky Post By On August 8, 2020

 

** 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

T/Th: 9am  Join
M/W/F:  12pm  Join
T/TH: 3pm Teens  Join
M/W: 5pm  Join
  • 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

3 RFT

3 min plank (10 burpee penalty for each break)
800m run

07 Aug 2020 Friday
Sticky Post By Posted in Uncategorized Permalink

Squeeze in

Sticky Post By On August 7, 2020

 

** 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

T/Th: 9am  Join
M/W/F:  12pm  Join
T/TH: 3pm Teens  Join
M/W: 5pm  Join
  • 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. 5 rounds, each against a 90 sec clock:

5 back squats (225/155, from a rack)
10 KBS (70/53)
15 pushups
AMRAP double-unders with time remaining

*rest 2 min bt rounds

B. 30-20-10
biceps curls
triceps ext.

 

 

HOMESLICE

A. 5 rounds, each against a 90 sec clock:

10 wtd. squats
10 KBS
15 pushups
AMRAP double-unders with time remaining

*rest 2 min bt rounds, post DUs completed each round

B. 30-20-10
biceps curls
triceps ext.

 

 

ROPEBURN

A. 5 rounds, each against a 90 sec clock:

10 jump squats
10 switch lunges
15 pushups
AMRAP double-unders with time remaining

*rest 2 min bt rounds, post DUs completed each round

B. 3 sets
30 sec iso bicep hold
20 bench dips

 

 

06 Aug 2020 Thursday
Sticky Post By Posted in Uncategorized Permalink

this and that

Sticky Post By On August 6, 2020

 

** 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

T/Th: 9am  Join
M/W/F:  12pm  Join
T/TH: 3pm Teens  Join
M/W: 5pm  Join
  • 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

For time:

75 cal assault bike
50 T2B
75 cal row
50 situps
1 mi run
50 situps

 

 

HOMESLICE

For time:

300 DUs
50 leg lowers
75 KB SDHP
50 situps
1 mi run
50 situps

 

 

ROPEBURN

For time:

300 DUs
50 situps
100 mtn climbers
50 situps
1 mi run
50 situps

 

 

05 Aug 2020 Wednesday
Sticky Post By Posted in Uncategorized Permalink

check please

Sticky Post By On August 5, 2020

 

** 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

T/Th: 9am  Join
M/W/F:  12pm  Join
T/TH: 3pm Teens  Join
M/W: 5pm  Join
  • 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. 1 snatch + 1 OHS EMOM for 10 min

B. 5 rounds for time:

16 pullups
20 burpees
24 SA DB OH lunges (50/35)

 

 

HOMESLICE

A. 3 sets
10 wall sit arm slides
10 windmills

B. 5 rounds for time:

16 bent over rows
20 burpees
24 SA DB OH lunges

 

 

ROPEBURN

A. 3 rounds
10 wall sit arm slides
10 windmills

B. 5 rounds for time:

20 burpees
30 DUs
24 lunges
30 DUs

 

 

04 Aug 2020 Tuesday
Sticky Post By Posted in Uncategorized Permalink

Bell’s are ringing

Sticky Post By On August 4, 2020

 

** 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

T/Th: 9am  Join
M/W/F:  12pm  Join
T/TH: 3pm Teens  Join
M/W: 5pm  Join
  • 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.