December 11, 2019 Josh Rogers

First try

10K Challenge prep!

 

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!
  • Holiday Schedule
    • Dec 24: reg morning schedule, closed at 1pm
    • Christmas: Closed
    • Dec 26: late start – Reg classes start at 8:30am
    • New Year’s Eve: reg morning schedule, closed at 1pm
    • New Year’s Day: Open gym 8am to Noon only
    • Jan 2: back to normal!

 

 

CROSSFIT

S&P Cycle: squat – press – acs – PULL – off

A. Deadlift: 5-5-5+ (65-75-85%) *add 10lbs to your working 1RM for this new cycle

B. For time:
30 squat cleans (155/105)
40 burpees
50 GHD situps

 

 

CSPORT

A. Complete 1 round every 4 min x 4 sets (16 min total)
200 run or row
15 wall balls
20 switch lunges 10/10
*scale reps as needed so that you have at least 1 min rest each round

B. AMRAP in 12 min
10 cal bike
15 bench press
20 weighted step ups 10/10

C. AMRAP in 12 min
Max plank hold buy in (5 min cap)
10 ab wheels
15 KBS
100m run