**ANNOUNCEMENTS**
- NEW MEMBERS START HERE! Questions about the program? Classes? Costs? Our main website is under construction currently, so please Email 809@rpmtraining.com and we’ll give you the full rundown.
- VIRTUAL CLASS SCHEDULE: Our new virtual class schedule is rolling. And don’t knock it till you try it! The classes are surprisingly fun, super easy to connect to, allow you to hang with your RPM fam, and will 100% do the job of getting you fitter. Just click on the class time below you’d like to join at the time of the class and you’ll be brought right into the group! Ideally you’d have at least one strength tool (KB, DB, etc) and a jump rope. So if you don’t see the equipment lending program below, go get some!
- FREE WEEK TRIAL: If you’ve got friends who are gymless currently, have them join a virtual class with you. We’ll work around their equipment limitations if needed, or they can borrow some from us on a Monday to use during their free week. Just have them reach out the week prior to arrange the equipment pickup.
- EQUIPMENT BORROWING: The regular equipment pickup day is MONDAYS. Here’s how to do it… First email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow the week or weekend prior. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on Monday, labeled with your name, between the hours of 2pm and 6pm, along with a log where you will need to sign the equipment out and agree to the terms. Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes. And don’t worry, you can get seriously fit with this amount of gear. You can see exactly what’s available on this google doc. Requests will be granted in the order they are received.
Get a live breakdown of all the workouts from Chelsea every day at 8am on our IGTV feed @rpmtraining_lg.
ARSENAL
A. 3 sets
15 strict press
15 skull crushers
15 biceps curls
B. For time:
35 burpees
90 sec plank
30 burpees
75 sec plank
25 burpees
60 sec plank
20 burpees
45 sec plank
15 burpees
30 sec plank
10 burpees
15 sec plank
5 burpees
HOMESLICE
A. 3 sets*
15 strict press
15 skull crushers
15 biceps curls
B. For time:
35 burpees
90 sec plank
30 burpees
75 sec plank
25 burpees
60 sec plank
20 burpees
45 sec plank
15 burpees
30 sec plank
10 burpees
15 sec plank
5 burpees
ROPEBURN
A. 3 sets
15 piked pushups*
15 bench dips
30 sec body row hold*
B. For time:
35 burpees
90 sec plank
30 burpees
75 sec plank
25 burpees
60 sec plank
20 burpees
45 sec plank
15 burpees
30 sec plank
10 burpees
15 sec plank
5 burpees
NOTES:
*Home slice part A: if you need to adjust reps here based on your load available, go for it.
*piked pushups: the scaled version of a HSPU – feet on a bench or similar height surface, hips piked and stacked over the torso, bring head to ground for a complete rep.
*body row hold: lie under a bench, chair, or table – row your chest up to the hands and hold. Do this ONLY if you are using a STABLE and strong object so you don’t pull it over. If not available, you can do an isometric towel/rope biceps hold.