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Invite Friends to the RARE Experience This Saturday!

We are having a FREE event on January 6th at 10:15 am. It will be a great opportunity for everyone to see our facility, meet our wonderful Coaches and everyone will get a free work out. A great way to start the new year off.

Click Here for the Facebook Event and share with a friend!

Tuesday 2 January

Warm UP

Lunge with rotation twist length of rig

Inch worm length or rig

10 Scapula pull ups

2 Rounds

10 OHS PVC Pipe

10 Lunges

 

A) Overhead Squat (12minutes)

Build to heavy set of 3

*if you have shoulder problems do Back Squat

 

B) Conditioning
AMRAP 3
21 Overhead Squats (95/65) (85/55) (74/45)
21 Burpee Over the Erg 
Max Calorie Row
Rest 3:00 
AMRAP 3
18 Overhead Squats (115/80) (95/65) (85/55)
18 Burpee Over the Erg 
Max Calorie Row
Rest 3:00 
AMRAP 3
15 Overhead Squats (135/95) (115/80) (95/65)
15 Burpee Over the Erg 
Max Calorie Row
Rest 3:00 
AMRAP 3
12 Overhead Squats (155/105) (135/95) (115/80)
12 Burpee Over the Erg 
Max Calorie Row

 

B.) Gymnastics Work (every 1:30)

4 sets of 14 Unbroken Chest to Bar (Pull ups/Jumping Pull ups/Ring Rows)


 

C. Midline 

3 Rounds not for time

10 Toes to bar

10 Weighted Rotation Twists



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