January 15, 2020 Josh Rogers

stat padding



Announcements etc…

  • The 10K Challenge WEEK TWO!  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. back squat: 1RM retest

B. 5 rounds for time:
20 wall balls
40 DUs
10 ring dips
40 DUs




A. Ab Warm up:
AMRAP in 5 min
15 weighted situps
20 flutter kicks 10/10
:30 straight arm plank

B. AMRAP in 10 min
30 battle rope waves
15 push press
200m run

C. AMRAP in 10 min
15 goblet squats
10 reverse lunges per leg
400m c2 bike @ high damper

D. 15, 12, 9, 6, 3
Box jumps