September 10, 2020 Josh Rogers

Pulling a fast one

** 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

T/Th: 9am  Join
M/W/F:  12pm  Join
T/TH: 3pm Teens  Join
M/W: 5pm  Join
  • 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: 1RM

B. 4 rounds, each for time:

20 fast pullups
400m run (one way, no turn around)

*walk/jog back, rest 15-20 additional sec. then begin next round

*If you can’t do the pullups in 2 sets or less in round 1, scale the movement or reps

 

 

HOMESLICE 

A. 3 sets
10 DB sots press
10 SL glute bridge RT
10 SL glute bridge LT

B. 4 rounds, each for time:

20 UB KBS
400m run (one way, no turn around)

*walk/jog back, rest 15-20 additional sec. then begin next round

 

 

ROPEBURN

A. 3 sets
10 broomstick sots press
10 SL glute bridge RT
10 SL glute bridge LT

B. 4 rounds, each for time:

20 switch lunges
400m run (one way, no turn around)

*walk/jog back, rest 15-20 additional sec. then begin next round