**ANNOUNCEMENTS**
- NEW MEMBERS START HERE! Questions about the program? Classes? Costs? Our main website is under construction currently, so please Email 809@rpmtraining.com and we’ll give you the full rundown.
- 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, go 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 is 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 IGTV feed @rpmtraining_lg.
ARSENAL
A. TnG power snatch: 5-5-5-5; rest ~ 3 min
B. 1 up to 10 rep rounds for time:
squat clean (135/95)
HSPU
T2B
HOMESLICE
A. SL box step down: 3 x 8-10 ea. side @ 30X1*
B. 1 up to 10 rep rounds for time:
DB/KB squat clean
HSPU
V-Up
ROPEBURN
A. SL box step down: 3 x 8-10 ea. side @ 30X1
B. 1 up to 10 rep rounds for time:
kneel to squat jumps*
HSPU
triple unders
NOTES:
*SL box step down: stand with one foot on a raised surface, ideally about knee height, and slowly lower yourself until the other foot gently touches the ground, then drive through the heel of the foot on the box to return to the top starting position.
*kneel to squat jumps: start on your knees, jump to your feet into a low squat, then jump as high as possible, return to your knees and repeat.