**ANNOUNCEMENTS**

• 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. 8 rounds alternating Tabata:
DB deadlifts
pushups
hollow rock
reverse burpees

B. 2 rounds
25 biceps curls
25 triceps ext
20 contralateral tall plank march*

ROPE BURN (All you need is your bodyweight and a jump rope)

A. 8 rounds alternating Tabata:
speed step
pushups
hollow rock
reverse burpees

B. 2 rounds
1 min crab walk
30 sec mtn climbers
20 contralateral tall plank march

ARSENAL (You’ll need a fully stocked gym)

A. 8 rounds alternating Tabata:
deadlifts (45-50%RM)
pushups
toes to bar
cal airbike

B. 2 rounds
25 biceps curls
25 triceps ext
20 contralateral tall plank march

NOTES:

*Contralateral Plank: From the top of the pushup position, lift the opposite arm and leg off the floor, hold for a count of 3 making sure you have your balance, then switch slowly (that’s 1 rep).

**ANNOUNCEMENTS**

• 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) 

21-18-15-12-9-6-3 rep rounds for time:

DUs x 3
DB power cleans
DB squats
burpees

ROPE BURN (All you need is your bodyweight and a jump rope)

21-18-15-12-9-6-3 rep rounds for time:

DUs x 3
beast to alt. leg through*
kneeling squat jumps*
burpees

ARSENAL (You’ll need a fully stocked gym)

21-18-15-12-9-6-3 rep rounds for time:

cal bike or row
power cleans (135/95)
back squats (135/95)
burpees

NOTES:

*Beast to leg through:  Better watch the video for this one.

*Kneeling squat jumps: From kneeling, swing the arms up and jump up to the bottom of a squat, then stand tall for one rep. || Scale this to prisoner surrender squats if needed: from kneeling, walk up to a squat hold one leg at a time, then back down to kneeling. For these, don’t come up fully out of the squat until the entire set is done.

**ANNOUNCEMENTS**

• 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. For time:
accumulate 3 min in HS hold
50 bench dips
50 pushups

B. 3 rounds for time:

30 wall balls (20/14)
50 situps
30 box jumps (24/20)

ROPE BURN (All you need is your bodyweight and a jump rope)

A. For time:
accumulate 3 min in HS hold
50 bench dips
50 pushups

B. 3 rounds for time:

50 air squats
50 situps
100 DUs

ARSENAL (You’ll need a fully stocked gym)

A. For time:
accumulate 3 min in HS hold
30 ring dips
50 pushups

B. 3 rounds for time:

30 wall balls (20/14)
30 GHD situps
30 box jumps (24/20)

NOTES:

*HS hold = handstand hold – scale to modified wall walk, or you can just find an object to hold overhead for 3 min.

**ANNOUNCEMENTS**

• 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.

**ANNOUNCEMENTS**

• 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. Alt pistol squats: 3 sets x 16 reps (total); rest as needed

B. 21-15-9 rep rounds for time:

SA DB row ea. side
DB squat cleans
DB strict press

ROPE BURN (All you need is your bodyweight and a jump rope)

A. Alt pistol squats: 3 sets x 16 reps (total); rest as needed

B. 3 rounds for time:

Burpee double unders*
1 1/2 squats*
pushups @ 31X1

ARSENAL (You’ll need a fully stocked gym)

A. back squat: 3-3-3-3-3; rest as needed

B. 21-15-9 rep rounds for time:

strict pullups
DB squat cleans (50/35)
DB strict press (50/35)

NOTES:

*Burpee double unders: 1 burpee + 3 DUs = 1 rep

*1 1/2 squats: go to the bottom of your squat, come up about half way, go back down to the bottom, then come all the way up for one rep.

Check in our @rpmtraingco live feed today at 10AM for a session with RPM athlete, Marcus Filly.

**ANNOUNCEMENTS**

• 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 Bulg split squat ea. side*
30 sec OHS hold*

B. SYLB workout 3
For time:
50 DB deadlifts
50 situps
50 DB step ups
50 SA thrusters

ROPE BURN (All you need is your bodyweight and a jump rope)

A. 3 sets:
10-15 Bulg split squat ea. side
30 sec OHS hold

B. For time:
100 speed step
50 situps
100 speed step
50 step ups
100 speed step
50 prisoner jump squats

ARSENAL (You’ll need a fully stocked gym)

A. 1 Clean + 1 FS x 5 sets

B. SYLB workout 3
For time:
50 DB deadlifts (50/35)
50 situps
50 DB step ups (24/20)
50 SA thrusters (50/35)

NOTES:

*Bulg split squat: feel free to add weight to these if possible

*OHS hold: this can be done with a broomstick, or even just a rope or a towel.  Simply hold the OHS position as perfectly as possible for the 30s interval.

**ANNOUNCEMENTS**

• 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. For time (30 min cap):
400 DUs (8 min cap)
30 TGUs
1 mile run
3 min plank hold

B. 1 time through
50 biceps curls in as few sets as possible
50 triceps ext in as few sets as possible
50 SL glute bridge (25 ea. side)

ROPE BURN (All you need is your bodyweight and a jump rope)

A. For time (30 min cap):
400 DUs (8 min cap)
30 TGUs*
1 mile run
3 min plank hold

B. 1 time through
30 sec iso hold towel curls
50 bench dips
30 sec iso hold towel curls
50 SL glute bridge (25 ea. side)
30 sec iso hold towel curls

ARSENAL (You’ll need a fully stocked gym)

A. For time (30 min cap):
2k row
30 TGUs (53/35)
1 mile run
3 min plank hold

B. 1 time through
50 biceps curls in as few sets as possible
50 triceps ext in as few sets as possible
50 SL glute bridge (25 ea. side)

NOTES:

*Ropeburn TGUs: you can do these without weight or use an item you can safely hold in your hand, from a bottle of water to a loaded backpack.

Teen class is our most popular virtual class.  C’mon grown-ups, you can do it!

**ANNOUNCEMENTS**

• 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. 8 rounds for time:

24-21-18-15-12-9-6-3 HR pushups
0-21-18-15-12-9-6-3 DB power cleans*
24 lunges

B. Alt tabata x 8 rds
situps
mtn climbers (knee touches elbow)

ROPE BURN (All you need is your bodyweight and a jump rope)

A. 8 rounds for time:

24-21-18-15-12-9-6-3 HR pushups
24 lunges
24 UB DUs

B. Alt tabata x 8 rds
situps
mtn climbers

ARSENAL (You’ll need a fully stocked gym)

A. 8 rounds for time:

24-21-18-15-12-9-6-3 HR pushups
0-21-18-15-12-9-6-3 DB power cleans (40/25)*
24 lunges

B. Alt tabata x 8 rds
situps
mtn climbers

NOTES:

*DB power cleans: These don’t start until round two!  Go right from pushups to lunges in round 1. These can also be done as single arm KB cleans.

**ANNOUNCEMENTS**

• 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!

• SYLB FUNDRAISER: Monday’s workout came from the CrossFit “Support Your Local Box” fundraiser which started this week in an effort to assist affiliates through the COVID-19 closures.  It’s an OPEN style event, aimed more towards at-home workouts and allows participants to choose which gym their registration fees go to support. Granted, the best thing you guys can do to support us through this is to just hang in there with us as members, which we appreciate more than you know, but if you’re looking for something to motivate you to push yourself a little harder at home, this is a great option! We will program each week’s workout, but as you know, the best way to really push yourself is to know you’re going to see your name on that leaderboard.  Here’s the link to register if you’re interested.

• 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) 

For time:

100 DUs
50ft HS walk
50 SA OHS*
100 DUs
50 burpee jump-overs*
50 leg lift to hip raise*
100 DUs

ROPE BURN (All you need is your bodyweight and a jump rope)

For time:

100 DUs
50ft HS walk
50 squats @ X3X0 tempo*
100 DUs
50 burpees
50 leg lift to hip raise
100 DUs

ARSENAL (You’ll need a fully stocked gym)

For time:

100 DUs
50ft HS walk
50 OHS (115/85)
100 DUs
50 burpee box jump-overs (24/20)
50 T2B
100 DUs

NOTES:

*SA OHS: single arm overhead squat – if your available load is too heavy for this, scale to goblet or front squats.

*burpee jump overs: like last week, use whatever’s available that won’t hurt you if you miss.

*leg lifts to hip raise: Lie on your back, hands under hips, lower straight legs to the floor so heels barely kiss the ground or come within a few inches, then lift them back up finishing by lifting your hips off your hands. Try hard to hold your belly in and lower back on the ground as legs lower.

*X3X0 squats: Fast descent, 3 sec hold, fast ascent, zero pause at top.  Basically you’re going from bottom to bottom as fast as possible with a hold at the bottom between reps.

**ANNOUNCEMENTS**

• VIRTUAL SCHEDULE UPDATES!!! 9am classes run Tues/Thurs/Fri only now, and Teen classes run every day at 3pm.

• 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!

• SYLB FUNDRAISER: Monday’s workout came from the CrossFit “Support Your Local Box” fundraiser which started this week in an effort to assist affiliates through the COVID-19 closures.  It’s an OPEN style event, aimed more towards at-home workouts and allows participants to choose which gym their registration fees go to support. Granted, the best thing you guys can do to support us through this is to just hang in there with us as members, which we appreciate more than you know, but if you’re looking for something to motivate you to push yourself a little harder at home, this is a great option! We will program each week’s workout, but as you know, the best way to really push yourself is to know you’re going to see your name on that leaderboard.  Here’s the link to register if you’re interested.

• 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. EMOM for 10 min: 3 wall climbs*

B. 3 rounds for time:

600m run
25 weighted situps
25 DB deadlifts

ROPE BURN (All you need is your bodyweight and a jump rope)

A. EMOM for 10 min: 3 wall climbs*

B. 3 rounds for time:

50 single unders
50 situps
50 speed step
50 lunges

ARSENAL (You’ll need a fully stocked gym)

A. EMOM for 10 min: 3 wall climbs*

B. 3 rounds for time:

600m run
GHD situps
15 deadlifts (225/155)

NOTES:

*wall climbs: scale reps if you can’t finish 3-4 within 40 sec