January 8, 2020 Josh Rogers

Get to the ropes

Teamwork makes the dream work!



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

Against a 27 min clock
3 rounds of
10 muscle ups
30 GHD situps
30 OHS (95/65)
1 lap heavy farmer carry

then AMRAP DUs with time remaining




A. :40 on/ :20 off x 4 rounds
DB ground to OH
Box Jumps

B. 12-10-8-6-4
Knees 2 elbows
200m run each round

C. 12-10-8-6-4
Devils Press
200m row each round

D. 12-10-8-6-4
Goblet squats
500m c2 bike each round

D. 3 sets:
15 ab wheels
15 side bends each side