• Wednesday, October 4, 2017

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

    Weightlifting

    Kettlebells

    Four sets of:

    Single-Arm Dumbbell or Kettlebell Press x 8 reps

    Rest 60 seconds

    Kettlebell Swings x 25 reps

    Rest 60 seconds

    Metcon

    Metcon (Time)

    10 RFT (19 min TC)

    1 rope climb

    12 TTB

    100m MED Ball Run

    refer to 6/6/17 for previous time

    Rowtober!

    Metcon (Calories)

    Optional Rowtober

    Five sets for max calories of:

    60 seconds of Rowing (for max calories)

    60 seconds of Rest

    60 seconds to do 8 burpees

    Rest 60 sec