27 Mar 2020 Friday
Sticky Post By Posted in Uncategorized Permalink

Ups and downs

Sticky Post By On March 27, 2020

Zoom at Noon!  Get in here with us!

 

**Lockdown Updates**

  • ZOOM AT NOON: Let’s stay connected, RPM fam!  Join us at noon every day for a group online workout through Zoom video conference.  Here’s how to join us! Download the Zoom app to your phone or computer (phone might be easier to take with you to your workout space), then click here for the link to join the meeting. If you want a little Zoom tutorial, here’s a link for that too.

 

  • EQUIPMENT LOANERS: Next chance to pick up equipment is TODAY!  Here’s how to do it… You MUST first email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow before noon on the day you’d like to pick it up, and pickup days will be limited to MONDAYS and THURSDAYS only. 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 pickup day, labeled with your name, between the hours of 2pm and 6pm ONLY, along with a log where you will need to sign the equipment out and agree to the terms (ie. You must return it within 72hrs of our request to have it back, and if it doesn’t make it back your card on file will be charged for the cost of the replacement). 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 (read more below on these), and you can see exactly what’s available on this google doc.  Requests will be granted in the order they are received, and there will be a per-person limit to the amount of each type of equipment that can be borrowed. You may choose 1 type of strength equipment (1 KB or 2 DBs or 1 Bar and 1 set of plates) plus 1 of any of the conditioning or accessory pieces (a jump rope, wall ball, abmat, etc). We also must reserve the right to cancel or amend this policy at any time.  Thanks everyone, hope this helps you make it through this time!

 

  • JUMP ROPE GIVEAWAY: Thanks to our unique situation as a brand that makes jump ropes, we have a limited (but decent) number of “seconds” ropes that, while we can’t sell them, are perfectly functional and effective.  So, while supplies last, if you request a jump rope with your equipment loan, we will include one for you that you can keep! You won’t be able to choose the color, but if you include your height, or the size of your favorite rope from our gym’s wall racks, we will also size it for you!

 

  • INSTAGRAM LIVE!!! Join Chelsea every morning at 8am on our Instagram, (@rpmtraining_lg) feed for a live description of that day’s workouts and a chance to ask questions in real time. If you can’t tune in at 8, no worries, the broadcast will remain on our feed for 24hrs. And don’t forget to comment with your results and thoughts on each day’s workout post anytime you do the workouts. We want to hear from you!

 

 

HOMESLICE  (You’ll need a jump rope and a KB/DB/BB or some creativity) 

A. 30 reps for time (Man Makers or TGUs)*

B. 10 rounds for time:
15 burpees AFAP**
rest exactly 1 min

 

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

A. 30 wall climbs for time
.
B. 10 rounds for time:
10 burpees
20 DUs

 

ARSENAL (You’ll need all the things)

*We’re adding this program this week for some of you who may have access to a larger array of equipment at a home gym.  Today’s workout is inherently low equipment, but going forward this program won’t be limited by equipment availability.

A. 30 man makers for time

B. 10 rounds for time:
15 burpees AFAP
rest exactly 1 min

 

NOTES:

*The movement variation here allows for whether you have 2 DBs or 1 KB

**Truly try to sprint these sets.  No pacing.

26 Mar 2020 Thursday
Sticky Post By Posted in Uncategorized Permalink

Squatters rights

Sticky Post By On March 26, 2020

Zoom at Noon!  Get in here with us!

 

**Lockdown Updates**

  • ZOOM AT NOON: Let’s stay connected, RPM fam!  Join us at noon every day for a group online workout through Zoom video conference.  Here’s how to join us! Download the Zoom app to your phone or computer (phone might be easier to take with you to your workout space), then click here for the link to join the meeting. If you want a little Zoom tutorial, here’s a link for that too.

 

  • EQUIPMENT LOANERS: Next chance to pick up equipment is TODAY!  Here’s how to do it… You MUST first email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow before noon on the day you’d like to pick it up, and pickup days will be limited to MONDAYS and THURSDAYS only. 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 pickup day, labeled with your name, between the hours of 2pm and 6pm ONLY, along with a log where you will need to sign the equipment out and agree to the terms (ie. You must return it within 72hrs of our request to have it back, and if it doesn’t make it back your card on file will be charged for the cost of the replacement). 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 (read more below on these), and you can see exactly what’s available on this google doc.  Requests will be granted in the order they are received, and there will be a per-person limit to the amount of each type of equipment that can be borrowed. You may choose 1 type of strength equipment (1 KB or 2 DBs or 1 Bar and 1 set of plates) plus 1 of any of the conditioning or accessory pieces (a jump rope, wall ball, abmat, etc). We also must reserve the right to cancel or amend this policy at any time.  Thanks everyone, hope this helps you make it through this time!

 

  • JUMP ROPE GIVEAWAY: Thanks to our unique situation as a brand that makes jump ropes, we have a limited (but decent) number of “seconds” ropes that, while we can’t sell them, are perfectly functional and effective.  So, while supplies last, if you request a jump rope with your equipment loan, we will include one for you that you can keep! You won’t be able to choose the color, but if you include your height, or the size of your favorite rope from our gym’s wall racks, we will also size it for you!

 

  • INSTAGRAM LIVE!!! Join Chelsea every morning at 8am on our Instagram, (@rpmtraining_lg) feed for a live description of that day’s workouts and a chance to ask questions in real time. If you can’t tune in at 8, no worries, the broadcast will remain on our feed for 24hrs. And don’t forget to comment with your results and thoughts on each day’s workout post anytime you do the workouts. We want to hear from you!

 

 

HOMESLICE  (You’ll need a jump rope and a KB/DB/BB or some creativity) 

A. 5 rounds for time:
15-20 wtd squats*
15 wtd situps**
15 HR pushups

B. Alternating 10s on/10s off x 8 sets
hollow rock
superman hold

 

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

A. 5 rounds for time:
45 DUs
35 air squats
25 situps
15 HR pushups

B. Alernating 10s on/10s off x 8 sets
hollow rock
superman hold

 

ARSENAL (You’ll need all the things)

*We’re adding this program this week for some of you who may have access to a larger array of equipment at a home gym.  Today’s workout is inherently low equipment, but going forward this program won’t be limited by equipment availability.

A. 5 rounds for time:
15 back squats (135/95)
15 knees to elbows
15 HR pushups

B. 40 reps ab wheel for quality

 

 

NOTES:

*Use the heaviest load you have available to you and then adjust the rep scheme to fit that – so if you have two DBs and using them would make an unbroken set of 15 really hard but doable for at least the first set, go with that, but if you only have 1 KB you can use for goblet squats push the reps up to 20.

**One DB, one plate, even a KB held from the bottom will work for this.

 

25 Mar 2020 Wednesday
Sticky Post By Posted in Uncategorized Permalink

Oh baby a triple

Sticky Post By On March 25, 2020

 

 

**Lockdown Updates**

  • ZOOM AT NOON: Let’s stay connected, RPM fam!  Join us at noon every day for a group online workout through Zoom video conference.  Here’s how to join us! Download the Zoom app to your phone or computer (phone might be easier to take with you to your workout space), then click here for the link to join the meeting. If you want a little Zoom tutorial, here’s a link for that too.

 

  • EQUIPMENT LOANERS: Next chance to pick up equipment is THURSDAY!  Here’s how to do it… You MUST first email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow before noon on the day you’d like to pick it up, and pickup days will be limited to MONDAYS and THURSDAYS only. 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 pickup day, labeled with your name, between the hours of 2pm and 6pm ONLY, along with a log where you will need to sign the equipment out and agree to the terms (ie. You must return it within 72hrs of our request to have it back, and if it doesn’t make it back your card on file will be charged for the cost of the replacement). 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 (read more below on these), and you can see exactly what’s available on this google doc.  Requests will be granted in the order they are received, and there will be a per-person limit to the amount of each type of equipment that can be borrowed. You may choose 1 type of strength equipment (1 KB or 2 DBs or 1 Bar and 1 set of plates) plus 1 of any of the conditioning or accessory pieces (a jump rope, wall ball, abmat, etc). We also must reserve the right to cancel or amend this policy at any time.  Thanks everyone, hope this helps you make it through this time!

 

  • JUMP ROPE GIVEAWAY: Thanks to our unique situation as a brand that makes jump ropes, we have a limited (but decent) number of “seconds” ropes that, while we can’t sell them, are perfectly functional and effective.  So, while supplies last, if you request a jump rope with your equipment loan, we will include one for you that you can keep! You won’t be able to choose the color, but if you include your height, or the size of your favorite rope from our gym’s wall racks, we will also size it for you!

 

  • INSTAGRAM LIVE!!! Join Chelsea every morning at 8am on our Instagram, (@rpmtraining_lg) feed for a live description of that day’s workouts and a chance to ask questions in real time. If you can’t tune in at 8, no worries, the broadcast will remain on our feed for 24hrs. And don’t forget to comment with your results and thoughts on each day’s workout post anytime you do the workouts. We want to hear from you!

 

 

HOMESLICE  (You’ll need a jump rope and a KB/DB/BB or some creativity) 

3 rounds for time:
20 burpee box jump overs*
30 KBS (53/35)
40 walking lunges

 

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

3 rounds for time:
25 burpees
50 walking lunges
100 DUs

 

ARSENAL (You’ll need all the things)

*We’re adding this program this week for some of you who may have access to a larger array of equipment at a home gym.  Today’s workout is inherently low equipment, but going forward this program won’t be limited by equipment availability.

3 rounds for time:
20 burpee pullups
30 KBS (53/35)
40 walking lunges

 

 

NOTES:

*If you don’t have a box to jump over, use whatever is available… it could be anything from a bench, to a pillow, to a line on the ground.  Just pick something that requires you to jump over it!

24 Mar 2020 Tuesday
Sticky Post By Posted in Uncategorized Permalink

Reach for the sky

Sticky Post By On March 24, 2020

 

 

**Lockdown Updates**

  • ZOOM AT NOON: Let’s stay connected, RPM fam!  Join us at noon every day for a group online workout through Zoom video conference.  Here’s how to join us! Download the Zoom app to your phone or computer (phone might be easier to take with you to your workout space), then click here for the link to join the meeting. If you want a little Zoom tutorial, here’s a link for that too.

 

  • EQUIPMENT LOANERS: Next chance to pick up equipment is THURSDAY!  Here’s how to do it… You MUST first email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow before noon on the day you’d like to pick it up, and pickup days will be limited to MONDAYS and THURSDAYS only. 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 pickup day, labeled with your name, between the hours of 2pm and 6pm ONLY, along with a log where you will need to sign the equipment out and agree to the terms (ie. You must return it within 72hrs of our request to have it back, and if it doesn’t make it back your card on file will be charged for the cost of the replacement). 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 (read more below on these), and you can see exactly what’s available on this google doc.  Requests will be granted in the order they are received, and there will be a per-person limit to the amount of each type of equipment that can be borrowed. You may choose 1 type of strength equipment (1 KB or 2 DBs or 1 Bar and 1 set of plates) plus 1 of any of the conditioning or accessory pieces (a jump rope, wall ball, abmat, etc). We also must reserve the right to cancel or amend this policy at any time.  Thanks everyone, hope this helps you make it through this time!

 

  • JUMP ROPE GIVEAWAY: Thanks to our unique situation as a brand that makes jump ropes, we have a limited (but decent) number of “seconds” ropes that, while we can’t sell them, are perfectly functional and effective.  So, while supplies last, if you request a jump rope with your equipment loan, we will include one for you that you can keep! You won’t be able to choose the color, but if you include your height, or the size of your favorite rope from our gym’s wall racks, we will also size it for you!

 

  • INSTAGRAM LIVE!!! Join Chelsea every morning at 8am on our Instagram, (@rpmtraining_lg) feed for a live description of that day’s workouts and a chance to ask questions in real time. If you can’t tune in at 8, no worries, the broadcast will remain on our feed for 24hrs. And don’t forget to comment with your results and thoughts on each day’s workout post anytime you do the workouts. We want to hear from you!

 

 

HOMESLICE  (You’ll need a jump rope and a KB/DB/BB or some creativity) 

A. 10 rounds for time:
10-9-8-7-6-5-4-3-2-1 SA squat snatch*
200m run

B. 10-9-8-7-6-5-4-3-2-1 rep rounds for time:
V-Ups
Contralateral Plank March**

 

 

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

A. 10 rounds for time:
10-9-8-7-6-5-4-3-2-1 prisoner squat jump***
100-90-80…20-10 single unders
200m run

B. 10 rounds for time:
10-9-8-7-6-5-4-3-2-1 V-Ups
Contralateral Plank March (Opp arm / leg extends)**

 

 

ARSENAL (You’ll need all the things)

*We’re adding this program this week for some of you who may have access to a larger array of equipment at a home gym.  Today’s workout is inherently low equipment, but going forward this program won’t be limited by equipment availability.

A. 10-9-8-7-6-5-4-3-2-1 rep rounds for time
hang squat snatch (115/85)
200m run

B. 10-9-8-7-6-5-4-3-2-1 rep rounds for time:
toes to bar
GHD situps

 

 

NOTES:

*Single Arm squat snatch – you can do these with a DB or KB.  If what you have is too heavy, try finding an alternative item – water bottle, etc.  Or you can use a broom handle and sub for standard snatch.

**You can do these from standard plank position or from more of a 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).

***Hands behind your head, and leave the ground at the top of the squat.

 

23 Mar 2020 Monday
Sticky Post By Posted in Uncategorized Permalink

Too bada, Tabata

Sticky Post By On March 23, 2020

 

**Lockdown Updates**

  • ZOOM AT NOON: Let’s stay connected, RPM fam!  Starting today at noon we’ll be holding a daily group online workout through Zoom video conference.  Here’s how to join us! Download the Zoom app to your phone or computer (phone might be easier to take with you to your workout space), then click here for the link to join the meeting. If you want a little Zoom tutorial, here’s a link for that too.

 

  • EQUIPMENT LOANERS: Next chance to pick up equipment is TODAY!  Here’s how to do it… if You MUST first email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow before noon on the day you’d like to pick it up, and pickup days will be limited to MONDAYS and THURSDAYS only. 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 pickup day, labeled with your name, between the hours of 2pm and 6pm ONLY, along with a log where you will need to sign the equipment out and agree to the terms (ie. You must return it within 72hrs of our request to have it back, and if it doesn’t make it back your card on file will be charged for the cost of the replacement). 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 (read more below on these), and you can see exactly what’s available on this google doc.  Requests will be granted in the order they are received, and there will be a per-person limit to the amount of each type of equipment that can be borrowed. You may choose 1 type of strength equipment (1 KB or 2 DBs or 1 Bar and 1 set of plates) plus 1 of any of the conditioning or accessory pieces (a jump rope, wall ball, abmat, etc). We also must reserve the right to cancel or amend this policy at any time.  Thanks everyone, hope this helps you make it through this time!

 

  • JUMP ROPE GIVEAWAY: Thanks to our unique situation as a brand that makes jump ropes, we have a limited (but decent) number of “seconds” ropes that, while we can’t sell them, are perfectly functional and effective.  So, while supplies last, if you request a jump rope with your equipment loan, we will include one for you that you can keep! You won’t be able to choose the color, but if you include your height, or the size of your favorite rope from our gym’s wall racks, we will also size it for you!

 

  • INSTAGRAM LIVE!!! Join Chelsea every morning at 8am on our Instagram, (@rpmtraining_lg) feed for a live description of that day’s workouts and a chance to ask questions in real time. If you can’t tune in at 8, no worries, the broadcast will remain on our feed for 24hrs. And don’t forget to comment with your results and thoughts on each day’s workout post anytime you do the workouts. We want to hear from you!

 

 

HOMESLICE  (You’ll need a jump rope and a KB/DB/BB or some creativity) 

A. 8 rounds tabata at each on a running clock:

KBS (you can also use a single DB for this)
pushups
situps
squats
double unders

B. 4 sets
10 bicep curls*
15 bench dips**

 

 

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

A. 8 rounds tabata at each on a running clock:

double unders
pushups
situps
squats
double unders

B. 4 sets
25 yds bear crawl
15 bench dips**

 

 

ARSENAL (You’ll need all the things)

*We’re adding this program this week for some of you who may have access to a larger array of equipment at a home gym.  Today’s workout is inherently low equipment, but going forward this program won’t be limited by equipment availability.

A. split jerk: 10 min to a heavy single, then 1 attempt max reps power jerk @ 75%

B. 8 rounds tabata at each on a running clock:

pullups
pushups
situps
squats
double unders

 

 

NOTES:

*You can do these single arm, two-arm, alternating, whatever.  Use what’s available to you and find your best option.

**don’t have a bench?  Use a chair, or the back of the couch, or a truck tail gate… any flat edge will work. Just know the higher your feet, the harder the movement.  So prop them up if needed.

 

21 Mar 2020 Saturday
Sticky Post By Posted in Uncategorized Permalink

Run the show

Sticky Post By On March 21, 2020

 

**Lockdown Updates**

  • EQUIPMENT LOANERS: Next chance to pick up equipment is MONDAY!  Here’s how to do it… if You MUST first email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow before noon on the day you’d like to pick it up, and pickup days will be limited to MONDAYS and THURSDAYS only. 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 pickup day, labeled with your name, between the hours of 2pm and 6pm ONLY, along with a log where you will need to sign the equipment out and agree to the terms (ie. You must return it within 72hrs of our request to have it back, and if it doesn’t make it back your card on file will be charged for the cost of the replacement). 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 (read more below on these), and you can see exactly what’s available on this google doc.  Requests will be granted in the order they are received, and there will be a per-person limit to the amount of each type of equipment that can be borrowed. You may choose 1 type of strength equipment (1 KB or 2 DBs or 1 Bar and 1 set of plates) plus 1 of any of the conditioning or accessory pieces (a jump rope, wall ball, abmat, etc). We also must reserve the right to cancel or amend this policy at any time.  Thanks everyone, hope this helps you make it through this time!

 

  • JUMP ROPE GIVEAWAY: Thanks to our unique situation as a brand that makes jump ropes, we have a limited (but decent) number of “seconds” ropes that, while we can’t sell them, are perfectly functional and effective.  So, while supplies last, if you request a jump rope with your equipment loan, we will include one for you that you can keep! You won’t be able to choose the color, but if you include your height, or the size of your favorite rope from our gym’s wall racks, we will also size it for you!

 

  • INSTAGRAM LIVE!!! Join Chelsea every morning at 8am on our Instagram, (@rpmtraining_lg) feed for a live description of that day’s workouts and a chance to ask questions in real time. If you can’t tune in at 8, no worries, the broadcast will remain on our feed for 24hrs. And don’t forget to comment with your results and thoughts on each day’s workout post anytime you do the workouts. We want to hear from you!

 

 

HOMESLICE  (You might need is a jump rope and a KB/DB/BB or some creativity) 

A. EMOM for 10 min:

15 situps
20 double unders

B. 5 rounds for time:

10 strict press
10 pushups
100m sprint
1 min rest

 

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

A. EMOM for 10 min:

15 situps
20 double unders

B. 5 rounds for time:

30 sec handstand hold*
10 pushups
100m sprint
1 min rest

 

 

NOTES:

*Scale this if needed to piked HS hold  (hands on floor as in a handstand position, feet or knees on a bench or similar surface with hips piked to approx 90 deg and stacked over your head and hands)

 

 

20 Mar 2020 Friday
Sticky Post By Posted in Uncategorized Permalink

Not the rower

Sticky Post By On March 20, 2020

 

 

**Lockdown Updates**

  • EQUIPMENT LOANERS: Next chance to pick up equipment is MONDAY!  Here’s how to do it… if You MUST first email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow before noon on the day you’d like to pick it up, and pickup days will be limited to MONDAYS and THURSDAYS only. 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 pickup day, labeled with your name, between the hours of 2pm and 6pm ONLY, along with a log where you will need to sign the equipment out and agree to the terms (ie. You must return it within 72hrs of our request to have it back, and if it doesn’t make it back your card on file will be charged for the cost of the replacement). 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 (read more below on these), and you can see exactly what’s available on this google doc.  Requests will be granted in the order they are received, and there will be a per-person limit to the amount of each type of equipment that can be borrowed. You may choose 1 type of strength equipment (1 KB or 2 DBs or 1 Bar and 1 set of plates) plus 1 of any of the conditioning or accessory pieces (a jump rope, wall ball, abmat, etc). We also must reserve the right to cancel or amend this policy at any time.  Thanks everyone, hope this helps you make it through this time!

 

  • JUMP ROPE GIVEAWAY: Thanks to our unique situation as a brand that makes jump ropes, we have a limited (but decent) number of “seconds” ropes that, while we can’t sell them, are perfectly functional and effective.  So, while supplies last, if you request a jump rope with your equipment loan, we will include one for you that you can keep! You won’t be able to choose the color, but if you include your height, or the size of your favorite rope from our gym’s wall racks, we will also size it for you!

 

  • INSTAGRAM LIVE!!! Join Chelsea every morning at 8am on our Instagram, (@rpmtraining_lg) feed for a live description of that day’s workouts and a chance to ask questions in real time. If you can’t tune in at 8, no worries, the broadcast will remain on our feed for 24hrs. And don’t forget to comment with your results and thoughts on each day’s workout post anytime you do the workouts. We want to hear from you!

 

 

HOMESLICE  (You might need is a jump rope and a KB/DB/BB or some creativity) 

A. Wtd. Bulgarian split squat: 3 x 10-15 ea. side (back foot on riser)*

B. 5 rounds for time:

12 thrusters
12-20 SDHP (sumo deadlift high pull)**

 

 

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

A. BW Bulgarian split squat: 3 x 15 ea. side, back foot on riser*

B. 5 rounds for time:
25 airsquats**
50 double unders

 

NOTES:

*Stationary lunge position with your back foot up on a riser of about 12″.  Bend your front knee dropping your back knee to the floor for full range.  If you’re adding weight, use whatever you like and hold it any way you like… DB’s at your sides, KB in rack or goblet position, a bar on your back.

**Check in with Chelsea on our IG live feed for a demo! We don’t do these a ton in class but it’s a good sub for rowing and that’s their purpose today.  The rep range is in place to allow you some flexibility depending on the load you’re working with.

***Remember, especially for you CSporters, to get the most out of this quick workout, you need to generate power/intensity.  So these should be done in full range and as fast as possible while maintaining technique and then minimize your transition time to the rope.

 

 

19 Mar 2020 Thursday
Sticky Post By Posted in Uncategorized Permalink

Rise and grind

Sticky Post By On March 19, 2020

 

**Lockdown Updates**

  • EQUIPMENT LOANERS: Okay, here’s the plan… if you’d like to borrow a few things from the gym during the closure you MUST first email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow before noon on the day you’d like to pick it up, and pickup days will be limited to MONDAYS and THURSDAYS only, starting with today, 3/18. 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 pickup day, labeled with your name, between the hours of 2pm and 6pm ONLY, along with a log where you will need to sign the equipment out and agree to the terms (ie. You must return it within 72hrs of our request to have it back, and if it doesn’t make it back your card on file will be charged for the cost of the replacement). 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 (read more below on these), and you can see exactly what’s available on this google doc.  Requests will be granted in the order they are received, and there will be a per-person limit to the amount of each type of equipment that can be borrowed. You may choose 1 type of strength equipment (1 KB or 2 DBs or 1 Bar and 1 set of plates) plus 1 of any of the conditioning or accessory pieces (a jump rope, wall ball, abmat, etc). We also must reserve the right to cancel or amend this policy at any time.  Thanks everyone, hope this helps you make it through this time!

 

  • JUMP ROPE GIVEAWAY: Thanks to our unique situation as a brand that makes jump ropes, we have a limited (but decent) number of “seconds” ropes that, while we can’t sell them, are perfectly functional and effective.  So, while supplies last, if you request a jump rope with your equipment loan, we will include one for you that you can keep! You won’t be able to choose the color, but if you include your height, or the size of your favorite rope from our gym’s wall racks, we will also size it for you!

 

  • INSTAGRAM LIVE!!! Join Chelsea every morning at 8am on our Instagram, (@rpmtraining_lg) feed for a live description of that day’s workouts and a chance to ask questions in real time. If you can’t tune in at 8, no worries, the broadcast will remain on our feed for 24hrs. And don’t forget to comment with your results and thoughts on each day’s workout post anytime you do the workouts. We want to hear from you!

 

 

HOMESLICE  (All you need is a jump rope and a KB/DB or some creativity) 

40 min @ ~ 75%

200m run with weight
6 TGUs (KB, DB, or what’s available)
8 SA rows ea side*
10 HSPUs (scale to HR pushups or piked HSPUs)
30 sec side plank hold
30 sec side plank hold (other side)
10 KB windmills (5 ea. side)**
50 speed step***

 

 

ROPE BURN (All you need is a Jump rope!)

30 min @ ~ 75%

400m run
3 tuck jump burpees****
6 pushup to rotation*****
9 HSPUs
30 sec side plank hold
30 sec side plank hold (other side)
100 speed step

 

NOTES:

*With weight in your right hand and arm extended, put left foot forward, hinge forward until torso is near parallel to ground and hold, then row the weight up to your chest, do these slowly.

**Check in with Chelsea on our IG live feed for a demo! She goes live at 8am but the video will be available all day.

***Alternating quick choppy steps as the rope passes under the feet.

****Normal burpee except when you jump at the top, bring your knees up level with your waist making contact with your hands.

*****Do a pushup, at the top rotate to one side reaching your free hand up towards the ceiling and rolling your feet to their side similar to a side plank, then return and repeat the pushup and rotate to the other side for the next rep.

18 Mar 2020 Wednesday
Sticky Post By Posted in Uncategorized Permalink

Flatten the Palindrome

Sticky Post By On March 18, 2020

 

**Lockdown Updates**

  • INSTAGRAM ACTION: We’ve got the gym’s IG acct rolling again with daily workouts and updates as they come, so be sure and follow us @rpmtraining_lg and post to comments if you do the workout or have questions about it.

 

  • EQUIPMENT LOANERS: We should have a plan worked out by end of day so stay tuned. Keep in mind this will be limited to certain items.

 

HOMESLICE  (All you need is a jump rope and a KB/DB or some creativity) 

A. Max reps continuous unbroken pushups x 3 attempts; Pausing = done

B. For time:

100 double-unders
30 lunges
40 supine hip raises*
50 KBS**
40 jump squats***
30 G2OH (ground to overhead)****
100 double-unders

 

 

ROPE BURN (All you need is a Jump rope!)

A. Max reps continuous unbroken pushups x 3 attempts; Pausing = done

B. For time:

100 double-unders
30 lunges
40 supine hip raises*
50 good mornings*****
40 jump squats***
30 no-pushup burpees
100 double-unders

 

 

 

*Lay on your back, hands at your sides, lift your hips up off the floor like you’re trying to touch your feet to the ceiling.

**If you don’t have a KB or DB, get creative.  Pretty sure Nooner Brian used a bag of rice for Mondays workout!

***Jump at the top of the squat

****Ground to overhead with whatever you used for the KBS.  If one-handed, alternate every rep.

*****Place hands behind head (harder) or across chest (easier), hinge at the hips with knees slightly bent and a flat back until torso is parallel with the ground or you can’t go any further without rounding the back, then return to the top.

17 Mar 2020 Tuesday
Sticky Post By Posted in Uncategorized Permalink

Level up

Sticky Post By On March 17, 2020

Also, Happy St. Patrick’s Day!

**Leaving this message up for 1 more day.  Nothing new in here for those of you who’ve already read it.
CORONAVIRUS UPDATE – GYM CLOSURE
Understanding that the gym is such a vital part of your life and, for many, a true stress management solution, we tried hard to avoid this action for as long as possible, but after much deliberation, and with the health of our entire community as our top priority, we’ve decided to close the gym for the next two weeks.
So, beginning tomorrow 3/16, through 3/27, the gym will be CLOSED.
We are committed to doing what we can to minimize the economic impact of this decision on our coaches and staff (and indirectly, the economy as a whole), and will therefore be paying them during the above time period for their regularly scheduled hours.
This strategy will only be sustainable, however, if our membership remains stable. We certainly understand the collateral damage implications of this unprecedented time, and realize that for some people this may not be possible, but we truly hope to come out the other side of this with the same community that we entered it with.  In fact, sticking together (figuratively of course) is critically essential during this time. The more of us that can continue to support the small businesses that affect our lives and positively impact our communities, the better off everyone will be once we’ve gotten through it… and we will get through it.
Okay, on to the positives…
CLEAN PR: During the closure, we will be performing a deep clean of the facility and may even get a few other cool things done in the process.
HOMESLICE & ROPE BURN: We will also be posting at-home workouts that require minimal equipment on the blog and instagram (@rpmtraining_lg) daily, and will respond to all questions posted to our instagram in case anything needs clarification.  This will also be the best place to keep up to date on gym status, not mention a great place to heckle, umm… I mean, check in on, one another.
EQUIPMENT LOANERS: Later this week we will be working on a way that members could potentially borrow a dumbbell or kettlebell to use at home until we reopen. Stay tuned for updates on that!
All that said, the main takeaway from the previous email still holds true… It’s important to stay committed to your health through all of this, so we urge you (assuming you’re feeling well) to try to keep moving on a daily basis.
As do all the businesses you love and support during this time, we humbly ask for, and deeply appreciate. your understanding.
Thanks everyone! So sorry for any inconvenience. We wish you and your love ones peace and health through all of this.
RPM Team

 

 

HOMESLICE  (All you need is a jump rope and a KB/DB or some creativity) 

6 rounds for time:

200m heavy object carry*
20 mtn climbers
20 level changes**
20 situps

*You can use anything here – DBs, KBs, a weight plate, etc for those of you with equipment, or you can fill a bucket or a backpack with some heavy stuff.  Be creative and have fun!  Challenge yourself with this as it doesn’t have to be unbroken.

**Start in pushup position – transition to plank position – and then back up to pushup position – that’s 1 rep.

 

ROPE BURN (All you need is a Jump rope!)

6 rounds for time:

100 DUs (double unders)*
20 mtn climbers
20 level changes**
20 situps

*Scale to singles x 3

**Start in pushup position – transition to plank position – and then back up to pushup position – that’s 1 rep.