triplet time

 

 

**MEMBERSHIP UPDATE**

The following went out in an email Tuesday…

We miss you all and hope you’re doing well!  First, let me just say THANK YOU from the bottom of our hearts for hanging in there with us through this. We appreciate it more than you know.

Hopefully you’ve been utilizing some of the workouts we’ve been posting to keep active. There’s maybe never been a time when health and fitness has been more publicly relevant, and I think this is just the beginning. It’s certainly been a lot of fun to see everyone who’s been joining our virtual Zoom classes. While we’re still mostly in the dark on when we are going to be allowed to open, we do have some membership updates for you.

Beginning in June, all memberships will be reduced to rates that are more in line with what we’ve been able to offer during the lockdown, between equipment loans, workout programming, and online virtual classes: $125/month for individuals and $225/month for couples. Once we reopen, and rates return to normal, all members who also started the lockdown with us will remain at the reduced rates for as many months as they paid full price during the lockdown. For example, if you paid $195/mo for March, April, & May, $125 for June, and we open in July, you will remain at $125 for July, August, and September.

Hopefully this gives some clarity to the plan going forward. While we still don’t have much clarity around when we will be allowed to open, it’s probably safe to say the gym won’t be able to operate exactly like it did when we closed, at least not initially. But as soon as we have more information as to what the details around reopening will be, we will pass it along!

Once again, thank you for your continued support!

 

**OTHER ANNOUNCEMENTS**

 

  • VIRTUAL CLASS SCHEDULE: Our new virtual class schedule is rolling.  And don’t knock it till you try it! The classes are surprisingly fun, super easy to connect to, allow you to hang with your RPM fam, and will 100% do the job of getting you fitter. Just click on the class time below you’d like to join at the time of the class and you’ll be brought right into the group! Ideally you’d have at least one strength tool (KB, DB, etc) and a jump rope. So if you don’t see the equipment lending program below, go get some!
Tue/Thu/Fri
Mon-Fri
Mon-Thu
Tue/Thu

 

  • FREE WEEK TRIAL: If you’ve got friends who are gymless currently, have them join a virtual class with you. We’ll work around their equipment limitations if needed, or they can borrow some from us on a Monday to use during their free week. Just have them reach out the week prior to arrange the equipment pickup.

 

  • EQUIPMENT BORROWING: The regular equipment pickup day is MONDAYS. Here’s how to do it… First email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow the week or weekend prior. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on Monday, labeled with your name, between the hours of 2pm and 6pm, along with a log where you will need to sign the equipment out and agree to the terms. Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes.  And don’t worry, you can get seriously fit with this amount of gear.  You can see exactly what’s available on this google doc.  Requests will be granted in the order they are received.

 

Get a live breakdown of all the workouts from Chelsea every day at 8am on our IG Live feed @rpmtraining_lg, or catch it later on IGTV.

 

 

ARSENAL

A. 5 rounds for time:

15 deadlift (135/95)
10 push jerk (135/95)
10 burpee box jumps (24/20)

B. 3 sets
10 windmills
20 sec starfish hold ea. side
10 contralateral tall plank march

 

 

HOMESLICE

A. 5 rounds for time:

15 DB/KB deadlifts
12 DB/KB push press/jerk
10 burpee jump overs*

B. 3 sets
10 windmills
20 sec starfish hold ea. side
10 contralateral tall plank march

 

 

ROPEBURN

A. 5 rounds for time:
35 double unders
20 alt reverse lunge
15 HR pushups
10 burpee jump overs

B. 3 sets
10 windmills
20 sec starfish hold ea. side
10 contralateral tall plank march

 

 

NOTES

*burpee jump overs: find an object to jump over at the top of each burpee. Face the object when performing the burpee.

 

Prior tired

**MEMBERSHIP UPDATE**

The following went out in an email Tuesday…

We miss you all and hope you’re doing well!  First, let me just say THANK YOU from the bottom of our hearts for hanging in there with us through this. We appreciate it more than you know.

Hopefully you’ve been utilizing some of the workouts we’ve been posting to keep active. There’s maybe never been a time when health and fitness has been more publicly relevant, and I think this is just the beginning. It’s certainly been a lot of fun to see everyone who’s been joining our virtual Zoom classes. While we’re still mostly in the dark on when we are going to be allowed to open, we do have some membership updates for you.

Beginning in June, all memberships will be reduced to rates that are more in line with what we’ve been able to offer during the lockdown, between equipment loans, workout programming, and online virtual classes: $125/month for individuals and $225/month for couples. Once we reopen, and rates return to normal, all members who also started the lockdown with us will remain at the reduced rates for as many months as they paid full price during the lockdown. For example, if you paid $195/mo for March, April, & May, $125 for June, and we open in July, you will remain at $125 for July, August, and September.

Hopefully this gives some clarity to the plan going forward. While we still don’t have much clarity around when we will be allowed to open, it’s probably safe to say the gym won’t be able to operate exactly like it did when we closed, at least not initially. But as soon as we have more information as to what the details around reopening will be, we will pass it along!

Once again, thank you for your continued support!

 

**OTHER ANNOUNCEMENTS**

 

  • VIRTUAL CLASS SCHEDULE: Our new virtual class schedule is rolling.  And don’t knock it till you try it! The classes are surprisingly fun, super easy to connect to, allow you to hang with your RPM fam, and will 100% do the job of getting you fitter. Just click on the class time below you’d like to join at the time of the class and you’ll be brought right into the group! Ideally you’d have at least one strength tool (KB, DB, etc) and a jump rope. So if you don’t see the equipment lending program below, go get some!
Tue/Thu/Fri
Mon-Fri
Mon-Thu
Tue/Thu

 

  • FREE WEEK TRIAL: If you’ve got friends who are gymless currently, have them join a virtual class with you. We’ll work around their equipment limitations if needed, or they can borrow some from us on a Monday to use during their free week. Just have them reach out the week prior to arrange the equipment pickup.

 

  • EQUIPMENT BORROWING: The regular equipment pickup day is MONDAYS. Here’s how to do it… First email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow the week or weekend prior. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on Monday, labeled with your name, between the hours of 2pm and 6pm, along with a log where you will need to sign the equipment out and agree to the terms. Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes.  And don’t worry, you can get seriously fit with this amount of gear.  You can see exactly what’s available on this google doc.  Requests will be granted in the order they are received.

 

Get a live breakdown of all the workouts from Chelsea every day at 8am on our IG Live feed @rpmtraining_lg, or catch it later on IGTV.

 

ARSENAL

A. 6 rounds, each for time:

100yds farmer carry
10 toes to bar
200m run
5 squat snatches (135/95)

*rest 3-4 min bt rounds

B. 5 rounds not for time
15 situps AFAP
10 leg lowers @ 31×1

 

 

HOMESLICE

A. 6 rounds, each for time:

100yds farmer carry
20 mtn climbers
200m run
10 alt DB snatches

*rest 3-4 min bt rounds

B. 5 rounds not for time
15 situps AFAP
10 leg lowers @ 31×1

 

 

ROPEBURN

A. 6 rounds, each for time:

100 DUs
20 mtn climbers
200m run
10 burpees
*rest 3-4 min bt rounds

B. 5 rounds not for time
15 situps AFAP
10 leg lowers @ 31×1

 

 

NOTES

*row-rotate-press: in a bent over row position, arms at 90 deg to body reaching down towards floor, row elbows up even with body, rotate hands forward even with head, press arms straight out in front of you, repeat steps in reverse to return to start for 1 rep. This can be done with very light weights (8lbs or less), or with no weight at all. Pause in each position for a count throughout the set.

 

Burpee buddies

 

**MEMBERSHIP UPDATE**

The following will also go out in an email today…

We miss you all and hope you’re doing well!  First, let me just say THANK YOU from the bottom of our hearts for hanging in there with us through this. We appreciate it more than you know.

Hopefully you’ve been utilizing some of the workouts we’ve been posting to keep active. There’s maybe never been a time when health and fitness has been more publicly relevant, and I think this is just the beginning. It’s certainly been a lot of fun to see everyone who’s been joining our virtual Zoom classes. While we’re still mostly in the dark on when we are going to be allowed to open, we do have some membership updates for you.

Beginning in June, all memberships will be reduced to rates that are more in line with what we’ve been able to offer during the lockdown, between equipment loans, workout programming, and online virtual classes: $125/month for individuals and $225/month for couples. Once we reopen, and rates return to normal, all members who also started the lockdown with us will remain at the reduced rates for as many months as they paid full price during the lockdown. For example, if you paid $195/mo for March, April, & May, $125 for June, and we open in July, you will remain at $125 for July, August, and September.

Hopefully this gives some clarity to the plan going forward. While we still don’t have much clarity around when we will be allowed to open, it’s probably safe to say the gym won’t be able to operate exactly like it did when we closed, at least not initially. But as soon as we have more information as to what the details around reopening will be, we will pass it along!

Once again, thank you for your continued support!

 

**OTHER ANNOUNCEMENTS**

 

  • MEMORIAL DAY MURPH!  On monday, we will only hold one Virtual class at 9am for everyone who would like to do Murph together. Murph is the CrossFit hero WOD the entire community does on Memorial Day to honor the fallen soldier, Michael Murphy, and all of our service men and women. Join us if you can!  *Join the 9am Memorial Day Murph workout*

NOTE: Equipment lending will be moved to Tuesday next week due to the holiday.   

 

  • VIRTUAL CLASS SCHEDULE: Our new virtual class schedule is rolling.  And don’t knock it till you try it! The classes are surprisingly fun, super easy to connect to, allow you to hang with your RPM fam, and will 100% do the job of getting you fitter. Just click on the class time below you’d like to join at the time of the class and you’ll be brought right into the group! Ideally you’d have at least one strength tool (KB, DB, etc) and a jump rope. So if you don’t see the equipment lending program below, go get some!
Tue/Thu/Fri
Mon-Fri
Mon-Thu
Tue/Thu

 

  • FREE WEEK TRIAL: If you’ve got friends who are gymless currently, have them join a virtual class with you. We’ll work around their equipment limitations if needed, or they can borrow some from us on a Monday to use during their free week. Just have them reach out the week prior to arrange the equipment pickup.

 

  • EQUIPMENT BORROWING: The regular equipment pickup day is MONDAYS. Here’s how to do it… First email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow the week or weekend prior. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on Monday, labeled with your name, between the hours of 2pm and 6pm, along with a log where you will need to sign the equipment out and agree to the terms. Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes.  And don’t worry, you can get seriously fit with this amount of gear.  You can see exactly what’s available on this google doc.  Requests will be granted in the order they are received.

 

Get a live breakdown of all the workouts from Chelsea every day at 8am on our IG Live feed @rpmtraining_lg, or catch it later on IGTV.

 

ARSENAL

A. snatch: to a heavy single

B. For time:

75 burpees
rest 5 min
75 burpees

 

HOMESLICE

A. 3 sets
10 bent over row-rotate-press*
10 SL RDL ea. side
1 min OHS hold

B. For time:

75 burpees
rest 5 min
75 burpees

 

 

ROPEBURN

A. 3 sets
10 bent over row-rotate-press
10 SL RDL ea. side
1 min OHS hold

B. For time:

75 burpees
rest 5 min
75 burpees

 

NOTES

*row-rotate-press: in a bent over row position, arms at 90 deg to body reaching down towards floor, row elbows up even with body, rotate hands forward even with head, press arms straight out in front of you, repeat steps in reverse to return to start for 1 rep. This can be done with very light weights (8lbs or less), or with no weight at all. Pause in each position for a count throughout the set.

 

Happy Memorial Day!

**ANNOUNCEMENTS**

  • MEMORIAL DAY MURPH!  On monday, we will only hold one Virtual class at 9am for everyone who would like to do Murph together. Murph is the CrossFit hero WOD the entire community does on Memorial Day to honor the fallen soldier, Michael Murphy, and all of our service men and women. Join us if you can!  *Join the 9am Memorial Day Murph workout*

NOTE: Equipment lending will be moved to Tuesday next week due to the holiday.   

 

  • VIRTUAL CLASS SCHEDULE: Our new virtual class schedule is rolling.  And don’t knock it till you try it! The classes are surprisingly fun, super easy to connect to, allow you to hang with your RPM fam, and will 100% do the job of getting you fitter. Just click on the class time below you’d like to join at the time of the class and you’ll be brought right into the group! Ideally you’d have at least one strength tool (KB, DB, etc) and a jump rope. So if you don’t see the equipment lending program below, go get some!
Tue/Thu/Fri
Mon-Fri
Mon-Thu
Tue/Thu

 

  • FREE WEEK TRIAL: If you’ve got friends who are gymless currently, have them join a virtual class with you. We’ll work around their equipment limitations if needed, or they can borrow some from us on a Monday to use during their free week. Just have them reach out the week prior to arrange the equipment pickup.

 

  • EQUIPMENT BORROWING: The regular equipment pickup day is MONDAYS. Here’s how to do it… First email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow the week or weekend prior. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on Monday, labeled with your name, between the hours of 2pm and 6pm, along with a log where you will need to sign the equipment out and agree to the terms. Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes.  And don’t worry, you can get seriously fit with this amount of gear.  You can see exactly what’s available on this google doc.  Requests will be granted in the order they are received.

 

Get a live breakdown of all the workouts from Chelsea every day at 8am on our IG Live feed @rpmtraining_lg.

 

HOMESLICE

For time:

1 Mile run
100 KBS
200 pushups
300 squats
1 mile run

 

ROPEBURN

For time:

1 mile run
100 situps
200 pushups
300 squats
1 mile run

 

ARSENAL

“Murph”

For time:

1 Mile run
100 pullups
200 pushups
300 squats
1 mile run

 

*Obviously there is a lot of volume in this workout. If you haven’t been training regularly, we recommend cutting the reps in half.

10 hundo

 

**ANNOUNCEMENTS**

  • MEMORIAL DAY MURPH!  On monday, we will only hold one Virtual class at 9am for everyone who would like to do Murph together. Murph is the CrossFit hero WOD the entire community does on Memorial Day to honor the fallen soldier, Michael Murphy, and all of our service men and women. Join us if you can!  *Join the 9am Memorial Day Murph workout*

NOTE: Equipment lending will be moved to Tuesday next week due to the holiday.   

 

  • VIRTUAL CLASS SCHEDULE: Our new virtual class schedule is rolling.  And don’t knock it till you try it! The classes are surprisingly fun, super easy to connect to, allow you to hang with your RPM fam, and will 100% do the job of getting you fitter. Just click on the class time below you’d like to join at the time of the class and you’ll be brought right into the group! Ideally you’d have at least one strength tool (KB, DB, etc) and a jump rope. So if you don’t see the equipment lending program below, go get some!
Tue/Thu/Fri
Mon-Fri
Mon-Thu
Tue/Thu

 

  • FREE WEEK TRIAL: If you’ve got friends who are gymless currently, have them join a virtual class with you. We’ll work around their equipment limitations if needed, or they can borrow some from us on a Monday to use during their free week. Just have them reach out the week prior to arrange the equipment pickup.

 

  • EQUIPMENT BORROWING: The regular equipment pickup day is MONDAYS. Here’s how to do it… First email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow the week or weekend prior. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on Monday, labeled with your name, between the hours of 2pm and 6pm, along with a log where you will need to sign the equipment out and agree to the terms. Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes.  And don’t worry, you can get seriously fit with this amount of gear.  You can see exactly what’s available on this google doc.  Requests will be granted in the order they are received.

 

Get a live breakdown of all the workouts from Chelsea every day at 8am on our IG Live feed @rpmtraining_lg.

 

ALL PROGRAMS

EMOM for 10 min:

Sprint 100 yds & jog back to the start

*If you don’t make it back within the minute on any round, skip and round and add the missed one to the end of the workout.

 

Buns n guns

**ANNOUNCEMENTS**

  • VIRTUAL CLASS SCHEDULE: Our new virtual class schedule is rolling.  And don’t knock it till you try it! The classes are surprisingly fun, super easy to connect to, allow you to hang with your RPM fam, and will 100% do the job of getting you fitter. Just click on the class time below you’d like to join at the time of the class and you’ll be brought right into the group! Ideally you’d have at least one strength tool (KB, DB, etc) and a jump rope. So if you don’t see the equipment lending program below, go get some!
Tue/Thu/Fri
Mon-Fri
Mon-Thu
Tue/Thu

 

  • FREE WEEK TRIAL: If you’ve got friends who are gymless currently, have them join a virtual class with you. We’ll work around their equipment limitations if needed, or they can borrow some from us on a Monday to use during their free week. Just have them reach out the week prior to arrange the equipment pickup.

 

  • EQUIPMENT BORROWING: The regular equipment pickup day is MONDAYS. Here’s how to do it… First email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow the week or weekend prior. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on Monday, labeled with your name, between the hours of 2pm and 6pm, along with a log where you will need to sign the equipment out and agree to the terms. Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes.  And don’t worry, you can get seriously fit with this amount of gear.  You can see exactly what’s available on this google doc.  Requests will be granted in the order they are received.

 

Get a live breakdown of all the workouts from Chelsea every day at 8am on our IG Live feed @rpmtraining_lg.

 

HOMESLICE

A. 21-15-9 rep rounds for time:

HSPUs
bench dips
DB walking lunges (per leg)
200-150-100 DUs

B. Not for time, partitioned anyhow
50 biceps curls
50 triceps ext
50 wtd situps

 

 

ROPEBURN

A. 21-15-9 rep rounds for time:

HSPUs
bench dips
step ups (per leg)
200-150-100 DUs

B. Not for time, partitioned anyhow
2 min towell biceps curl hold
40 diamond pushups*
50 long-lever situps*

 

 

ARSENAL

A. 21-15-9 rep rounds for time:

HSPUs
ring dips
DB walking lunges (per leg, 50/35)
cal bike/row x 2

B. Not for time, partitioned anyhow
50 biceps curls
50 triceps ext
50 wtd situps

 

NOTES:

*Diamond pushups: hands together making a diamond shape. Make this harder by starting with your head behind your hands in somewhat of a spiked body position, then snake your face and chest over your hands as low as possible, press up at the finish similar to a yoga pushup.

*Long-lever situp: perform a situp with your arms outstretched overhead the entire time, always in line with the torso, similar to hollow body position.

Swingin low

 

**ANNOUNCEMENTS**

  • VIRTUAL CLASS SCHEDULE: Our new virtual class schedule is rolling.  And don’t knock it till you try it! The classes are surprisingly fun, super easy to connect to, allow you to hang with your RPM fam, and will 100% do the job of getting you fitter. Just click on the class time below you’d like to join at the time of the class and you’ll be brought right into the group! Ideally you’d have at least one strength tool (KB, DB, etc) and a jump rope. So if you don’t see the equipment lending program below, go get some!
Tue/Thu/Fri
Mon-Fri
Mon-Thu
Tue/Thu

 

  • FREE WEEK TRIAL: If you’ve got friends who are gymless currently, have them join a virtual class with you. We’ll work around their equipment limitations if needed, or they can borrow some from us on a Monday to use during their free week. Just have them reach out the week prior to arrange the equipment pickup.

 

  • EQUIPMENT BORROWING: The regular equipment pickup day is MONDAYS. Here’s how to do it… First email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow the week or weekend prior. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on Monday, labeled with your name, between the hours of 2pm and 6pm, along with a log where you will need to sign the equipment out and agree to the terms. Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes.  And don’t worry, you can get seriously fit with this amount of gear.  You can see exactly what’s available on this google doc.  Requests will be granted in the order they are received.

 

Get a live breakdown of all the workouts from Chelsea every day at 8am on our IG Live feed @rpmtraining_lg.

 

HOMESLICE

A. AMRAP in 10 min:

12 SA KB/DB cleans
12 SA KB/DB snatches
12 KB/DB swings

B. For time:
6 min accumulated in plank hold (each time you break = 10 situps)
200 double-unders
100 air squats

 

 

ROPEBURN

A. AMRAP in 10 min:

12 reverse lunges
12 walking lunges
24 mtn climbers

B. For time:
6 min accumulated in plank hold (each time you break = 10 situps)
200 double-unders
100 air squats

 

 

ARSENAL

A. AMRAP in 10 min:

12 KB cleans
12 KB snatches (53/35)
12 KBS

B. For time:
6 min accumulated in plank hold (each time you break = 10 situps)
200 double-unders
100 air squats

 

 

 

hello thrusters

 

 

**ANNOUNCEMENTS**

  • VIRTUAL CLASS SCHEDULE: Our new virtual class schedule is rolling.  And don’t knock it till you try it! The classes are surprisingly fun, super easy to connect to, allow you to hang with your RPM fam, and will 100% do the job of getting you fitter. Just click on the class time below you’d like to join at the time of the class and you’ll be brought right into the group! Ideally you’d have at least one strength tool (KB, DB, etc) and a jump rope. So if you don’t see the equipment lending program below, go get some!
Tue/Thu/Fri
Mon-Fri
Mon-Thu
Tue/Thu

 

  • FREE WEEK TRIAL: If you’ve got friends who are gymless currently, have them join a virtual class with you. We’ll work around their equipment limitations if needed, or they can borrow some from us on a Monday to use during their free week. Just have them reach out the week prior to arrange the equipment pickup.

 

  • EQUIPMENT BORROWING: The regular equipment pickup day is MONDAYS. Here’s how to do it… First email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow the week or weekend prior. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on Monday, labeled with your name, between the hours of 2pm and 6pm, along with a log where you will need to sign the equipment out and agree to the terms. Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes.  And don’t worry, you can get seriously fit with this amount of gear.  You can see exactly what’s available on this google doc.  Requests will be granted in the order they are received.

 

Get a live breakdown of all the workouts from Chelsea every day at 8am on our IG Live feed @rpmtraining_lg.

 

HOMESLICE

A. Wtd 1 1/2 squats: 3 x 8-10 (2s pause at each change of direction)

B. AMRAP in 20 min:

10 DB/KB thrusters
12 DB/KB bent over row
14 burpees

 

 

ROPEBURN

A. 1 1/2 squats: 3 x 10-12 (move slow, 2s pause at each change of direction)

B. AMRAP in 20 min:

10 plank crawl out*
50 speed step
10 burpees
50 speed step

 

 

ARSENAL

A. back squat: 3 x 10; rest 3-4 min

B. AMRAP in 20 min:

10 thrusters (115/85)
10 strict pullups
10 box jumps (30/24)

 

 

NOTES:

*plank crawl out: in plank position, walk your forearms out in front of you step by step as far as possible then back again for 1 rep.

The core of the matter

 

**ANNOUNCEMENTS**

  • VIRTUAL CLASS SCHEDULE: Our new virtual class schedule is rolling.  And don’t knock it till you try it! The classes are surprisingly fun, super easy to connect to, allow you to hang with your RPM fam, and will 100% do the job of getting you fitter. Just click on the class time below you’d like to join at the time of the class and you’ll be brought right into the group! Ideally you’d have at least one strength tool (KB, DB, etc) and a jump rope. So if you don’t see the equipment lending program below, go get some!
Tue/Thu/Fri
Mon-Fri
Mon-Thu
Tue/Thu

 

  • FREE WEEK TRIAL: If you’ve got friends who are gymless currently, have them join a virtual class with you. We’ll work around their equipment limitations if needed, or they can borrow some from us on a Monday to use during their free week. Just have them reach out the week prior to arrange the equipment pickup.

 

  • EQUIPMENT BORROWING: The regular equipment pickup day is MONDAYS. Here’s how to do it… First email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow the week or weekend prior. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on Monday, labeled with your name, between the hours of 2pm and 6pm, along with a log where you will need to sign the equipment out and agree to the terms. Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes.  And don’t worry, you can get seriously fit with this amount of gear.  You can see exactly what’s available on this google doc.  Requests will be granted in the order they are received.

 

Get a live breakdown of all the workouts from Chelsea every day at 8am on our IG Live feed @rpmtraining_lg.

 

HOMESLICE

3 rounds for time:

800m run
10 TGUs
20 V-ups
25 triple unders
30 pushups

 

 

ROPEBURN

3 rounds for time:

800m run
10 TGUs (use anything, or nothing for these)
20 V-ups
25 triple unders
30 pushups

 

 

ARSENAL

3 rounds for time:

800m run
10 TGUs (53/35)
20 toes to bar
25 cal row
30 pushups

 

FGBish

 

 

**ANNOUNCEMENTS**

  • VIRTUAL CLASS SCHEDULE: Our new virtual class schedule is rolling.  And don’t knock it till you try it! The classes are surprisingly fun, super easy to connect to, allow you to hang with your RPM fam, and will 100% do the job of getting you fitter. Just click on the class time below you’d like to join at the time of the class and you’ll be brought right into the group! Ideally you’d have at least one strength tool (KB, DB, etc) and a jump rope. So if you don’t see the equipment lending program below, go get some!
Tue/Thu/Fri
Mon-Fri
Mon-Thu
Tue/Thu

 

  • FREE WEEK TRIAL: If you’ve got friends who are gymless currently, have them join a virtual class with you. We’ll work around their equipment limitations if needed, or they can borrow some from us on a Monday to use during their free week. Just have them reach out the week prior to arrange the equipment pickup.

 

  • EQUIPMENT BORROWING: The regular equipment pickup day is MONDAYS. Here’s how to do it… First email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow the week or weekend prior. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on Monday, labeled with your name, between the hours of 2pm and 6pm, along with a log where you will need to sign the equipment out and agree to the terms. Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes.  And don’t worry, you can get seriously fit with this amount of gear.  You can see exactly what’s available on this google doc.  Requests will be granted in the order they are received.

 

Get a live breakdown of all the workouts from Chelsea every day at 8am on our IG Live feed @rpmtraining_lg.

 

HOMESLICE

A. 3 sets:
10 wall-sit arm-slides
10 YTA
1 min OHS hold

B. 3 rounds for reps:

1 min DB or KB snatch
1 min box jumps / jump overs
1 min front / goblet squats
1 min no-pushup burpees
1 min plank march
1 min rest

 

 

ROPEBURN

A. 3 sets:
10 wall-sit arm-slides
10 YTA
1 min OHS hold

B. 3 rounds for reps:

1 min DUs
1 min OHS (use a broomstick, your jumprope, etc)
1 min no-pushup burpees
1 min plank march
1 min DUs
1 min rest

 

 

ARSENAL

A. 1 snatch EMOM for 15 min

B. 3 rounds for reps:

1 min power snatch (75/45)
1 min box jumps
1 min OHS (75/45)
1 min no-pushup burpees
1 min ring plank hold
1 min rest