January 9, 2020 Josh Rogers

swing set

Team wallball.



Announcements etc…

  • The 10K Challenge STARTED MONDAY!  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

*Final time through our strength cycle.  1RM retests are next week!

A. Back Squat: 5-3-1+ (75-85-95%)

B. 5 rounds for time:
20 KBS (53/35)
20 pushups
400m run




400m run or row
15 burpees
20 box jumps
25 KBS
30 Thrusters
35 Push ups
40 Lunges per leg
45 sec side plank per side
50 Cal bike
55 Situps

A. AMRAP in 5 min
B. AMRAP in 7 min
C. AMRAP in 10 min
D. 1 round for time