Cheer squad looking strong this year.
Announcements etc…
- The 10K Challenge Returns Jan 6th! Can you do 10,000 double unders (or singles) in 30 days! That’s the question we ask every year during our 10K Challenge. It’s a test of consistency, and a great way to boost your rope skills and overall training for the month, and all proceeds go help fund mentorship through functional training for at-risk youth. Register now at 10k.rpmtraining.com! And be sure and join the RPM gym group!
CROSSFIT
S&P Cycle: squat – PRESS – acs – pull – off
A. bench press: 5-5-5+ (65-75-85%) *add 5lbs to your working 1RM for this new cycle
B. AMRAP in 20 min:
- 10 heavy sandbag cleans
- 10 burpee box jump overs (24/20)
- 10 cal assault bike
CSPORT
A. AMRAP in 5 min
15 jump rope
5 boot strap squats
15 jump rope
:30 straight arm plank
B. Final week of the strength cycle!
4 sets:
10 RDL
10 Seated overhead press
C. 1 round:
Block run
50 sit ups
40 KBS
30 pull ups
20 burpee box jumps
30 pull ups
40 KBS
50 sit ups
Block run