**ANNOUNCEMENTS**
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WIN A ROWER OR BIKE FOR THE LOCKDOWN PERIOD!You guys want cardio equipment. We have a very limited supply of it. So here’s what we’re gonna do…Every Saturday, during her live workout announcement, Chelsea will do a drawing for one lucky member to come take their pick of either a rower or bike.To be entered into the drawing, simply jump into a virtual class on Zoom during the week. For every class you attend, you’ll get 1 entry. Bring a friend to class with you, and get 2 entries!Don’t need a rower? We’ll hook you up with a $100 gift card instead. It’s your choice!
- VIRTUAL CLASS SCHEDULE: Our new virtual class schedule is rolling. And don’t knock it till you try it! The classes are surprisingly fun, super easy to connect to, allow you to hang with your RPM fam, and will 100% do the job of getting you fitter. Just click on the class time below you’d like to join at the time of the class and you’ll be brought right into the group! Ideally you’d have at least one strength tool (KB, DB, etc) and a jump rope. So if you don’t see the equipment lending program below and get some!
- FREE WEEK TRIAL: If you’ve got friends who are gymless currently, have them join a virtual class with you. We’ll work around their equipment limitations if needed, or they can borrow some from us on a Monday to use during their free week. Just have them reach out the week prior to arrange the equipment pickup.
- EQUIPMENT BORROWING: The regular equipment pickup day going forward will be MONDAYS! Here’s how to do it… First email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow the week or weekend prior. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on Monday, labeled with your name, between the hours of 2pm and 6pm, along with a log where you will need to sign the equipment out and agree to the terms. Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes. And don’t worry, you can get seriously fit with this amount of gear. You can see exactly what’s available on this google doc. Requests will be granted in the order they are received.
Get a live breakdown of all the workouts from Chelsea every day at 8am on our IG Live feed @rpmtraining_lg.
HOMESLICE (You’ll need a KB/DB/BB/some creativity and a jump rope)
A. 3 sets:
10-15 wall sit arm slides*
10-15 prone YTAs*
15 sec starfish hold ea. side*
B. 3 rounds for time:
25 KBS
20 KB step ups (same KB, hold it any way you like)
15 KB leg lowers*
ROPE BURN (All you need is your bodyweight and a jump rope)
A. 3 sets:
10-15 wall sit arm slides
10-15 prone YTAs
15 sec starfish hold ea. side
B. 3 rounds for time:
30 step ups
25 triple unders
20 leg lowers
ARSENAL (You’ll need a fully stocked gym)
A. snatch: to a heavy single
B. 3 rounds for time:
25 KBS (70/53)
20 KB step ups (24/20, same KB, hold it any way you like)
15 KB leg lowers
NOTES:
*Arm slides: in a wall sit position, elbows and wrists on the wall, slowly slide arms up and together over head, then back down to the start.
*Prone YTA: face down, head and upper chest lifted, make a field goal position with your arms outstretched thumbs facing up, then bring them straight out to the sides, then back down toward your hips, thumbs facing up the whole time.
*KB leg lowers: As seen in Marcus Filly’s live session with us on Sat. On your back like a dead bug, KB held over chest, head and shoulders off the ground, slowly lower straight legs to just a few inches from the floor, keeping the lower back pressed down into the ground, pause, then bring them back up.