LABOR DAY SCHEDULE! 

9AM virtual class only.  5pm and noon are canceled for the holiday. 

** ANNOUNCEMENTS, ETC…**

• GYM COVID UPDATE: We are currently on hold until we see a more consistent and tenable directive from the County. No one is being charged until further notice. Please continue to use the equipment you have borrowed, follow the posted workouts, or join us for a zoom virtual class. Staying active is critical right now and we want to help make that possible, despite not being able to train at the gym.

CURRENT VIRTUAL CLASS SCHEDULE

• NEW MEMBERS NOTE:  Anyone interested in membership, please email 809@rpmtraining.com and we will put you on the list for when we reopen.

• EQUIPMENT RETURN: If you need to return borrowed equipment, please email 809@rpmtraining.com to arrange it. Thanks!

Get a live breakdown of all the workouts from Chelsea every day at 8am on our IGTV feed @rpmtraining_lg or watch the recorded version anytime later in the day.

ARSENAL 

20 min amrap

5 burpees
10 T2B
15 KBS (53/35)
20 squats
25 DUs

HOMESLICE 

20 min amrap

5 burpees
10 leg lowers
15 KBS
20 squats
25 DUs

ROPEBURN

20 min amrap

5 burpees
10 leg lowers
15 squats
20 lunges
25 DUs

LABOR DAY SCHEDULE! 

9AM virtual class only.  5pm and noon are canceled for the holiday. 

** ANNOUNCEMENTS, ETC…**

• GYM COVID UPDATE: We are currently on hold until we see a more consistent and tenable directive from the County. No one is being charged until further notice. Please continue to use the equipment you have borrowed, follow the posted workouts, or join us for a zoom virtual class. Staying active is critical right now and we want to help make that possible, despite not being able to train at the gym.

CURRENT VIRTUAL CLASS SCHEDULE

• NEW MEMBERS NOTE:  Anyone interested in membership, please email 809@rpmtraining.com and we will put you on the list for when we reopen.

• EQUIPMENT RETURN: If you need to return borrowed equipment, please email 809@rpmtraining.com to arrange it. Thanks!

Get a live breakdown of all the workouts from Chelsea every day at 8am on our IGTV feed @rpmtraining_lg or watch the recorded version anytime later in the day.

ALL PROGRAMS 

4 rounds, max effort of:

400m run
or
500m row
or
150 DUs
or
3 min bike erg sprint
or
30 cal airbike
or
burpees

*or any other sustained modality. Goal is for max effort of around 2 min.

*rest 3 min bt efforts

LABOR DAY SCHEDULE! 

9AM virtual class only.  5pm and noon are canceled for the holiday. 

** ANNOUNCEMENTS, ETC…**

• GYM COVID UPDATE: We are currently on hold until we see a more consistent and tenable directive from the County. No one is being charged until further notice. Please continue to use the equipment you have borrowed, follow the posted workouts, or join us for a zoom virtual class. Staying active is critical right now and we want to help make that possible, despite not being able to train at the gym.

CURRENT VIRTUAL CLASS SCHEDULE

• NEW MEMBERS NOTE:  Anyone interested in membership, please email 809@rpmtraining.com and we will put you on the list for when we reopen.

• EQUIPMENT RETURN: If you need to return borrowed equipment, please email 809@rpmtraining.com to arrange it. Thanks!

Get a live breakdown of all the workouts from Chelsea every day at 8am on our IGTV feed @rpmtraining_lg or watch the recorded version anytime later in the day.

ARSENAL 

A. 3-5 dips EMOM for 10 min (scale or add weight as needed)

B. “KAREN”

150 wall balls for time

C. 3 sets
20 biceps curls
20 supinated grip bent over rows*
20 tri ext

HOMESLICE 

A. wtd. bench dips: 3 x 15

B. 100 thrusters for time

C. 3 sets

20 biceps curls
20 supinated grip bent over rows
20 tri ext

ROPEBURN

A. wtd. bench dips: 3 x 15

B. 3 rounds for time
40 jump squats
80 DUs

C. 3 sets
30 sec iso biceps curl hold*
30 sec iso OH triceps ext hold*

NOTES:

Sup grip bent over rows: hinge forward at the hips, hold weights arms extended with palms face up, row the weight the sternum, then return to full extension for 1 rep.  these can be done at a high rate of speed to increase intensity on biceps.

Iso holds:  these can both be done with a towel, belt, etc…

** ANNOUNCEMENTS, ETC…**

• GYM COVID UPDATE: We are currently on hold until we see a more consistent and tenable directive from the County. No one is being charged until further notice. Please continue to use the equipment you have borrowed, follow the posted workouts, or join us for a zoom virtual class. Staying active is critical right now and we want to help make that possible, despite not being able to train at the gym.

CURRENT VIRTUAL CLASS SCHEDULE

• NEW MEMBERS NOTE:  Anyone interested in membership, please email 809@rpmtraining.com and we will put you on the list for when we reopen.

• EQUIPMENT RETURN: If you need to return borrowed equipment, please email 809@rpmtraining.com to arrange it. Thanks!

Get a live breakdown of all the workouts from Chelsea every day at 8am on our IGTV feed @rpmtraining_lg or watch the recorded version anytime later in the day.

ARSENAL 

A. 5 rounds for time:

5-7-9-11-13 clean & jerk
15 pullups
400m run

*C&J load increases each round
(225-205-185-165-135 / 145-135-125-105-85)

B. 1 min ring plank hold x 3; rest as needed

HOMESLICE 

A. 5 rounds for time:

10 DB clean & jerk
16 renegade rows
400m run

B. 90 sec plank hold x 3; rest as needed

ROPEBURN

A. 5 rounds for time:

10 reverse burpees
100 singles
30 mtn climbers
400m run

B. 90 sec plank hold x 3; rest as needed

** ANNOUNCEMENTS, ETC…**

• GYM COVID UPDATE: We are currently on hold until we see a more consistent and tenable directive from the County. No one is being charged until further notice. Please continue to use the equipment you have borrowed, follow the posted workouts, or join us for a zoom virtual class. Staying active is critical right now and we want to help make that possible, despite not being able to train at the gym.

CURRENT VIRTUAL CLASS SCHEDULE

• NEW MEMBERS NOTE:  Anyone interested in membership, please email 809@rpmtraining.com and we will put you on the list for when we reopen.

• EQUIPMENT RETURN: If you need to return borrowed equipment, please email 809@rpmtraining.com to arrange it. Thanks!

Get a live breakdown of all the workouts from Chelsea every day at 8am on our IGTV feed @rpmtraining_lg or watch the recorded version anytime later in the day.

ARSENAL 

A. snatch: to a heavy single

B. 3 rounds for time:

30 cal assault bike
25 GHD situps
20 OHS (115/85)

HOMESLICE 

A. 3 sets
10 prone row-rotate-press
10 wall-sit arm slides
20 hollow rocks

B. 3 rounds for time:

400m run
25 wtd. situps
20 SA OHS

ROPEBURN

A. 3 sets
10 prone row-rotate-press
10 wall-sit arm slides
20 hollow rocks

B. 3 rounds for time:

150 DUs
50 situps
40 broomstick OHS

** ANNOUNCEMENTS, ETC…**

• GYM COVID UPDATE: We are currently on hold until we see a more consistent and tenable directive from the County. No one is being charged until further notice. Please continue to use the equipment you have borrowed, follow the posted workouts, or join us for a zoom virtual class. Staying active is critical right now and we want to help make that possible, despite not being able to train at the gym.

CURRENT VIRTUAL CLASS SCHEDULE

• NEW MEMBERS NOTE:  Anyone interested in membership, please email 809@rpmtraining.com and we will put you on the list for when we reopen.

• EQUIPMENT RETURN: If you need to return borrowed equipment, please email 809@rpmtraining.com to arrange it. Thanks!

Get a live breakdown of all the workouts from Chelsea every day at 8am on our IGTV feed @rpmtraining_lg or watch the recorded version anytime later in the day.

ARSENAL 

A. 5 rounds for time:

21 pushups
18 SA DB snatch (50/30, 9 per side)
15 burpees
12 cal row

B. bulg split squat: 3 x 12 ea. side

HOMESLICE 

A. 5 rounds for time:

21 pushups
18 SA DB snatch
15 burpees
65 speed step

B. bulg split squat: 3 x 12 ea. side

ROPEBURN

A. 5 rounds for time:

21 pushups
18 alt. rev. lunges
15 burpees
65 speed step

B. SL RDL: 3 x 10 ea. side

** ANNOUNCEMENTS, ETC…**

• GYM COVID UPDATE: We are currently on hold until we see a more consistent and tenable directive from the County. No one is being charged until further notice. Please continue to use the equipment you have borrowed, follow the posted workouts, or join us for a zoom virtual class. Staying active is critical right now and we want to help make that possible, despite not being able to train at the gym.

CURRENT VIRTUAL CLASS SCHEDULE

• NEW MEMBERS NOTE:  Anyone interested in membership, please email 809@rpmtraining.com and we will put you on the list for when we reopen.

• EQUIPMENT RETURN: If you need to return borrowed equipment, please email 809@rpmtraining.com to arrange it. Thanks!

Get a live breakdown of all the workouts from Chelsea every day at 8am on our IGTV feed @rpmtraining_lg or watch the recorded version anytime later in the day.

ARSENAL 

A. AMRAP in 22 min:

9 strict pullups
50 DUs
8 strict HSPUs
50 DUs
7 strict toes to bar
200m run

B. Max UB situps in 4 min

HOMESLICE 

A. AMRAP in 22 min:

9 bent over rows
50 DUs
8 strict HSPUs
50 DUs
7 wtd. leg lowers
200m run

B. Max UB situps in 3 min

ROPEBURN

A. AMRAP in 22 min:

9 no-pushup burpees
50 DUs
8 strict HSPUs
50 DUs
7 leg lowers
200m run

B. Max UB situps in 3 min

** ANNOUNCEMENTS, ETC…**

• GYM COVID UPDATE: We are currently on hold until we see a more consistent and tenable directive from the County. No one is being charged until further notice. Please continue to use the equipment you have borrowed, follow the posted workouts, or join us for a zoom virtual class. Staying active is critical right now and we want to help make that possible, despite not being able to train at the gym.

CURRENT VIRTUAL CLASS SCHEDULE

• NEW MEMBERS NOTE:  Anyone interested in membership, please email 809@rpmtraining.com and we will put you on the list for when we reopen.

• EQUIPMENT RETURN: If you need to return borrowed equipment, please email 809@rpmtraining.com to arrange it. Thanks!

Get a live breakdown of all the workouts from Chelsea every day at 8am on our IGTV feed @rpmtraining_lg or watch the recorded version anytime later in the day.

ALL PROGRAMS 

1 hr monostructural @ sustained moderate effort (bike, swim, run, row, etc..)

+

20 min mobility!

** ANNOUNCEMENTS, ETC…**

• GYM COVID UPDATE: We are currently on hold until we see a more consistent and tenable directive from the County. No one is being charged until further notice. Please continue to use the equipment you have borrowed, follow the posted workouts, or join us for a zoom virtual class. Staying active is critical right now and we want to help make that possible, despite not being able to train at the gym.

CURRENT VIRTUAL CLASS SCHEDULE

• NEW MEMBERS NOTE:  Anyone interested in membership, please email 809@rpmtraining.com and we will put you on the list for when we reopen.

• EQUIPMENT RETURN: If you need to return borrowed equipment, please email 809@rpmtraining.com to arrange it. Thanks!

Get a live breakdown of all the workouts from Chelsea every day at 8am on our IGTV feed @rpmtraining_lg or watch the recorded version anytime later in the day.

ARSENAL 

A. Against a 7 min clock
800m run
AMRAP burpee box jumps with time left

B. Against a 7 min clock
800m row
AMRAP wall balls with time left

C. Against a 7 min clock
800m run
AMRAP burpee pull ups with time left

D. Against a 7 min clock
800m row
max plank hold with time left

HOMESLICE 

A. Against a 7 min clock
800m run
AMRAP burpee box jumps with time left

B. Against a 7 min clock
300 DUs
AMRAP thrusters with time left

C. Against a 7 min clock
800m run
AMRAP burpee pull ups with time left

D. Against a 7 min clock
300 DUs
max plank hold with time left

ROPEBURN

A. Against a 7 min clock
800m run
AMRAP burpee jump overs with time left

B. Against a 7 min clock
300 DUs
AMRAP jump squats with time left

C. Against a 7 min clock
800m run
AMRAP lunges with time left

D. Against a 7 min clock
300 DUs
max plank hold with time left

** ANNOUNCEMENTS, ETC…**

• GYM COVID UPDATE: We are currently on hold until we see a more consistent and tenable directive from the County. No one is being charged until further notice. Please continue to use the equipment you have borrowed, follow the posted workouts, or join us for a zoom virtual class. Staying active is critical right now and we want to help make that possible, despite not being able to train at the gym.

CURRENT VIRTUAL CLASS SCHEDULE

• NEW MEMBERS NOTE:  Anyone interested in membership, please email 809@rpmtraining.com and we will put you on the list for when we reopen.

• EQUIPMENT RETURN: If you need to return borrowed equipment, please email 809@rpmtraining.com to arrange it. Thanks!

Get a live breakdown of all the workouts from Chelsea every day at 8am on our IGTV feed @rpmtraining_lg or watch the recorded version anytime later in the day.

ARSENAL 

A. bar muscle-up practice

B. 3 rounds for time:

30 KBS (53/35)
40 pushups
30 KB step ups (same KB – hold it anyhow, above the waist)

HOMESLICE 

A. 3 sets
10 alt 3 sec birddog holds
10 3 sec superman holds
10 3 sec glute bridge holds (add weight if possible)

B. 3 rounds for time:

30 KBS (53/35)
40 pushups
30 KB step ups (same KB – hold it anyhow, above the waist)

ROPEBURN

A. 3 sets
10 alt 3 sec birddog holds
10 3 sec superman holds
10 3 sec glute bridge holds (add weight if possible)

B. 3 rounds for time:

30 UB squats
30 speed step
30 pushups
30 speed step
30 step ups
30 speed step