• Thur December 7, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d

    Strength

    Strength

    Four sets of:

    Front Squat x 6 start at 50% increase 5-10% per round

    Rest 60 seconds

    Kettlebell Swings x 20 reps 53/36

    Rest 60 seconds

    Hollow Rocks x 30-45 seconds

    Rest 60 seconds

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:

    12 Dumbbell Thrusters

    12 Alternating Reverse Lunges with DB Farmer’s Carry