by threes

** 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. back squat: 5-5-5-5; rest as needed

B. AMRAP in 20 min:

3-6-9-12… thrusters (115/75)
3-6-9-12… burpees
3-6-9-12… cal row or assault bike (mix and match as you like)

 

 

HOMESLICE 

A. 3 sets:
10 pistols ea. side
10 SL glute bridge ea. side

B. AMRAP in 20 min:

3-6-9-12… thrusters
3-6-9-12… burpees
1-2-3-4… 20yd shuttle run

 

 

ROPEBURN

A. 3 sets:
10 pistols ea. side
10 SL glute bridge ea. side

B. AMRAP in 20 min:

3-6-9-12… jump squats
3-6-9-12… burpees
10-20-30-40… speed step

 

eleven one

** 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. “11.1”

AMRAP in 10 min:

30 double unders
15 power snatches (75/55)

B. Ascending bicep curl ladder 1-10

C. Ascending tricep ext ladder 2-20 (even sets only)

 

 

HOMESLICE 

A. AMRAP in 10 min:

30 double unders
15 DB snatches

B. Ascending bicep curl ladder 1-10

C. Ascending tricep ext ladder 2-20 (even sets only)

 

 

ROPEBURN

A. AMRAP in 10 min:

30 double unders
10 HSPUs

B. 3 sets
20 reps plank march (arms only)
20 bench dips

 

down with 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

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 

10 rounds for time:

10 down to 1 burpees
20 lunges

 

 

in tribute

** 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 

9/11 tribute WOD

For time:

2001m run or row
11 box jumps (30/24)
11 thrusters (125/85)
11 burpee C2B pullups
11 pwr cleans (170/20)
11 HSPUs
11 KBS (53/35)
11 T2B
11 DL (170/120)
11 push jerks (110/75)
2001m row or run

 

 

HOMESLICE 

9/11 tribute WOD

For time:

2001m run or row
11 box jumps
11 thrusters
11 man makers
11 pwr cleans
11 HSPUs
11 KBS
11 T2B
11 DL
11 push press
2001m row or run

 

 

ROPEBURN

9/11 tribute WOD

For time:

2001m run
11 box jumps
11 HSPUs
11 burpee broad jumps
11 suicide liners (5-10-15)
11 HSPUs
11 SL RDL per side @ 3131
11 10 sec hollow holds
11 HSPUs
11 triple unders
2001m row or run

 

Pulling a fast one

** 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, each for time:

20 fast pullups
400m run (one way, no turn around)

*walk/jog back, rest 15-20 additional sec. then begin next round

*If you can’t do the pullups in 2 sets or less in round 1, scale the movement or reps

 

 

HOMESLICE 

A. 3 sets
10 DB sots press
10 SL glute bridge RT
10 SL glute bridge LT

B. 4 rounds, each for time:

20 UB KBS
400m run (one way, no turn around)

*walk/jog back, rest 15-20 additional sec. then begin next round

 

 

ROPEBURN

A. 3 sets
10 broomstick sots press
10 SL glute bridge RT
10 SL glute bridge LT

B. 4 rounds, each for time:

20 switch lunges
400m run (one way, no turn around)

*walk/jog back, rest 15-20 additional sec. then begin next round

 

squeeze the minute

** 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. bench press 4 x 8

B. 3 rounds for reps:

1 min double unders
1 min mtn climbers
1 min devils press (50/35)
1 min rest

 

 

HOMESLICE 

A. bench/floor press 4 x 10-12

B. 3 rounds for reps:

1 min double unders
1 min mtn climbers
1 min devils press
1 min rest

 

 

ROPEBURN

A. 3 sets
10 pushup to rotation
20 hollow rocks

B. 3 rounds for reps:

1 min double unders
1 min mtn climbers
1 min burpees
1 min rest

 

run this week

** 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 clean + 1 hang clean + 1 jerk x 5 sets

B. 3 rounds for time:

40 situps
20 deadlifts (205/165)
20 DB push press (50/35)
400m run

 

 

HOMESLICE 

A. 3 sets
10 bent over rows
10 contralateral tall plank march

B. 3 rounds for time:

40 situps
20 DB deadlifts
20 DB push press
400m run

 

 

ROPEBURN

A. 3 sets
10 YTA
10 contralateral tall plank march

B. 3 rounds for time:

40 situps
20 SL RDL (10 ea side)
30 pushups
100 speed step

 

Labor Day

LABOR DAY SCHEDULE! 

9AM virtual class only.  5pm and noon are canceled for the holiday. 

 

** 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 

20 min amrap

5 burpees
10 T2B
15 KBS (53/35)
20 squats
25 DUs

 

 

HOMESLICE 

20 min amrap

5 burpees
10 leg lowers
15 KBS
20 squats
25 DUs

 

 

ROPEBURN

20 min amrap

5 burpees
10 leg lowers
15 squats
20 lunges
25 DUs

 

LABOR DAY SCHEDULE! 

9AM virtual class only.  5pm and noon are canceled for the holiday. 

 

** 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 

4 rounds, max effort of:

400m run
or
500m row
or
150 DUs
or
3 min bike erg sprint
or
30 cal airbike
or
burpees

*or any other sustained modality. Goal is for max effort of around 2 min.

*rest 3 min bt efforts

Karen strikes again

LABOR DAY SCHEDULE! 

9AM virtual class only.  5pm and noon are canceled for the holiday. 

 

** 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. 3-5 dips EMOM for 10 min (scale or add weight as needed)

B. “KAREN”

150 wall balls for time

C. 3 sets
20 biceps curls
20 supinated grip bent over rows*
20 tri ext

 

 

HOMESLICE 

A. wtd. bench dips: 3 x 15

B. 100 thrusters for time

C. 3 sets

20 biceps curls
20 supinated grip bent over rows
20 tri ext

 

 

ROPEBURN

A. wtd. bench dips: 3 x 15

B. 3 rounds for time
40 jump squats
80 DUs

C. 3 sets
30 sec iso biceps curl hold*
30 sec iso OH triceps ext hold*

 

NOTES:

Sup grip bent over rows: hinge forward at the hips, hold weights arms extended with palms face up, row the weight the sternum, then return to full extension for 1 rep.  these can be done at a high rate of speed to increase intensity on biceps.

Iso holds:  these can both be done with a towel, belt, etc…