January 7, 2020 Josh Rogers

shootin planks

70 years young.  Still handstand walking.  Legit.



Announcements etc…

  • The 10K Challenge STARTS TODAY!  It’s not too late to sign up.  Goal is to do 10,000 double unders or single unders in 30 days!  It’s all to support fitness and community for underserved youth, and it’ll make you fitter in the process!  Register now at 10k.rpmtraining.com! And be sure and join the RPM gym group!





S&P Cycle: squat – press – acs – PULL – off

A. DL: 3-3-3+ (70-80-90%)

B. 3 rounds for time:
100yds sled push
25 burpees
2 min plank hold





A. AMRAP in 45 min
10 Wall balls
10 med ball russian twists, per side
10 OH med ball lunges, per leg
20 sit ups
20 cal bike or row
20 alt. DB curls
*at the start, and every 15 min, Farley Hill run
*Run up to the top of Farley & back