**ANNOUNCEMENTS**
- 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 and 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 going forward will be 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.
- 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!
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CHELSEA ON THE GRAM: Each day we will publish all 3 workouts below on our main IG feed, and Chelsea will go live at 8am with a full description of all of them. You can tune in live at 8 for this and have the ability to ask questions in real time, or watch it later without the interactive component, since it will live on our stories feed for 24hrs. Either way, make sure you’re following us! @rpmtraining_lg
- TERRITORY FOOD DELIVERY: The meal service that was delivering to the gym is now doing home deliveries… obviously super convenient right now. If you’d like to start ordering, go here!
HOMESLICE (You’ll need a KB/DB/BB/some creativity and a jump rope)
For time
600m run
50 lateral jump overs*
50 KB/DB deadlifts
50 pushups
50 front/goblet squats
50 pushups
50 KB/DB swings
50 lateral jump overs
600m run
ROPE BURN (All you need is your bodyweight and a jump rope)
For time:
600m run
50 air squats
50 bw RDL*
50 pushups
50 triple unders*
50 pushups
50 bw RDL
50 air squats
600m run
ARSENAL (You’ll need a fully stocked gym)
2014 Regionals Event 6
For time:
50 cal row
50 box jump overs (24/20)
50 deadlifts (180/120)
50 wall balls (20/14)
50 ring dips
50 wall balls
50 deadlifts
50 box jump overs
50 cal row
NOTES:
*Lateral jump overs: Choose an object – your KB,DB, pillow, bench… (higher=more difficult) and jump laterally over it for one rep. Two foot take off and landing.
*bw RDL: reaching towards your toes like with a Romanian (stiff legged) deadlift but w/o the weight. Soft, but fixed, bend in the knee, flat back, accentuating the stretch in the hamstrings.
*triple unders: Scale to attempts, lower reps, 3-4x double unders, or 5x singles