** 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 sets:
10 pushup to rotation
20 yds crab walk

B. 500 double unders for time

Every time you break do 6 burpees

OR… As a scaled option if you can’t string at least 25+ DUs together

At the start, and EMOM, do 6 burpees

*17 min cap

** 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 sets
10 wall squats @ 3222
20 bw RDL

B. 7 rounds for time:

50 speed step
10 broomstick snatch balance
1 min UB plank hold

** 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

5 rounds, each for time:

40 DUs
10 beast to leg through
30 mtn climbers
200m run
10 box jumps (no box? find something to jump over!)

*rest 3-4 min bt rounds

** 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 sets:

10 alt. cossack squats
10 3 sec superman holds
10 contralateral tall plank march

B. 4 rounds for time:

15 DB hopping burpees
15 squat cleans

** 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. HSPU: 3 reps EMOM for 10 min

B. AMRAP in 16 min

50 DUs
15 bench dips
200m run
20 pushups

** 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

3 min plank (10 burpee penalty for each break)
800m run

** 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, each against a 90 sec clock:

10 jump squats
10 switch lunges
15 pushups
AMRAP double-unders with time remaining

*rest 2 min bt rounds, post DUs completed each round

B. 3 sets
30 sec iso bicep hold
20 bench dips

** 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

For time:

300 DUs
50 situps
100 mtn climbers
50 situps
1 mi run
50 situps

** 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 rounds
10 wall sit arm slides
10 windmills

B. 5 rounds for time:

20 burpees
30 DUs
24 lunges
30 DUs

** 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.

**Great job throughout Hero month everyone! Now back to our regularly scheduled program.**

ARSENAL

A. 3 sets
10 prone row-rotate-press
20 bench dips

B. 27-21-15-9 rep rounds for time:

HR pushups
reverse lunges per side

C. 100 reps plank march

NOTES:

*Plank march: In plank position, reach one arm out in front of you, then return it and do the same on the other side (that would be considered 2 reps). You can also do these by lifting one foot at a time off the ground slightly.  You may switch it up between arms or legs as you wish, but in either case, do the reps in a controlled manner.