Thursday 11.13.2014

*The RPM Fitness Jumprope Workshop is this Sunday at 10am!  Don't miss out on this awesome opportunity to work with some of the best jump rope athletes and coaches in the world.  Click this link to register.  Hope to see you all there!*Thank you to everyone who participated and showed their support for the Three Wise Men Veteran's Day Tribute.  Your contributions are greatly appreciated!  With thousands of people taking part in over 650 gyms across the country and beyond, this was a great event for a great cause!

FITNESS & PERFORMANCE

A. Three sets, not for time of:Kipping Pull-ups x 10-15 repsAlternating Pistols x 6-10 repsKettlebell Windmills x 3-5 reps/sideB. In teams of two, partners will alternate tasks to complete 10 rounds of:10 Toes to Bar10 Cals AirDyne or Row10 Box Jumps (24/20")Partners must alternate tasks throughout workout, with only one partner working at a time (e.g., Round 1 – Partner A does 10 Toes to Bar, Partner B does 10 Cals, Partner A does 10 Box Jumps; Round 2 – Partner B does 10 Toes to Bar, Partner A does 10 Cals, Partner B does 10 Box Jumps).

COMPETITION

45 Minute RTW1 Minute Rowing1 Minute AirDyne1 Minute Bear Crawl1 Minute Single Unders1 Minute Runningx9*All done at easy effort

ENDURANCE

Row 5 minutes easyThen:Row 45 seconds @90%Rest 45 secondsx 15 setsThen:Row 5 minutes easy*Goal is same pace for every set. Look to go at the same pace as last week, or pick it up if you felt that was too easy.