David, Brian, and Morgan crushing their pullups in Tuesdays workout.
- JWOD (jump rope WOD) class! Since we are the headquarters of RPM after all, and, as a result, surrounded by all this jump rope talent in Shane and Michelle, we thought it made sense to have a regular jump rope class on the schedule. So, we will be adding this to our Wednesday evening line-up beginning next week, 12/18 at 7pm. There will then be a 2 week hiatus for the holidays, and we'll pick it back up on Jan 8th at 7pm. The first 2 classes will be more of the "workshop" style, covering the basics and mechanics of jump rope in detail with the goal of improving your double-unders and rope skills. After that, you'll be coached through more of a traditional jump rope workout like the ones used by the competitive jumpers in their training. So if you want to put a little extra conditioning and power work into your routine, join us Wed nights at 7pm for the JWOD class!
S&P cycle: SQUAT- pull - press - pull - off
A. back squat: 3 x 5, add 5lbs from last cycle, take 3-4 sets to build to working load, rest as needed
*If you fail a set, you'll back off by 10% next squat day and build again from there.
B. 5 rounds for time:
- 6 power snatches (115/75)
- 9 OHS (115/75)
- 12 ring dips
A. 4 rounds
- 400m run or row
- 15 body rows
- 15 ball slams
- 15 ab wheels
B. 4 rounds:
- 100 speed step jump rope
- 15 squats on Bosu ball
- 15 knees to elbows
- 15 strict press
C. 1k watt bike time trial
Warmup - foam roll calves, practice bounding/tapngo box jumps, snatch balance
A. Squat Snatch @ 80%-90% effort, 3 reps x 3 sets, rest 3 min
B. Back Squat @ 20X1, 4 reps @ 75%RM x 5 sets, rest 3 min - speed through middle
C. OHS Medium weight, AMRAP x 3 sets, 5 min bt sets (pick a weight you can do for 10-25 reps and stick with that)
A. SMR: traps/upper back
B. 2 min stretch on each:
- wall of death
Post results and thoughts to comments.