January 11, 2020 Josh Rogers

Devil’s in the details

Barbell club in action!



Announcements etc…

  • The 10K Challenge STARTED MONDAY!  It’s not too late to sign up.  Goal is to do 10,000 double unders or single unders in 30 days!  It’s all to support fitness and community for underserved youth, and it’ll make you fitter in the process!  Register now at 10k.rpmtraining.com! And be sure and join the RPM gym group!





S&P Cycle: squat – press – ACS – pull – off
*Final time through our strength cycle.  1RM retests are next week!

A. 3 rounds
30s battle rope alt wave
10 SL DB biceps curl @ 3011
15 DB skull crushers + 15 banded triceps pressdown

B. AMRAP in 10 min
5 devils press (40/25)
7 T2B
9 C2B pullups




A. 80/60 cals for time
*at the start and every 2 min complete 5 burpees
**10 min cap

B. AMRAP in 10 min
10 Bench press
10 pistols, 5/5
100m run

C. AMRAP in 10 min
10 Pull ups
30 battle rope waves
100m run

D. 10 min clock:
2 min plank
2 min sit ups
2 min lunges
2 min air squats
2 min plank