January 6, 2020 Josh Rogers

fast n’ slow




Announcements etc…

  • The 10K Challenge STARTS TODAY!  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

A. 3-4 rounds for quality
10 DB bent over row
10 pistols

B. 4 rounds, each for time
60 DUs
15 ring dips
250m row
20yds HSW

*rest 2-3 min bt rounds





A. 1 round AFAP every 3 min x 4 sets
10 thrusters
10 air squats
10 cal bike or row

B. 21-15-9
Bench press
Ab wheels

C. 21-15-9
Push ups

D. 21-15-9
Weighted sit ups
1 min plank each round